Today, The Morning Thing celebrated Stress Awareness Month by sharing simple ways that you can relieve your stress.
Take a moment and look through this great advice from healthline.com
Click HERE to read the full article!
1. Get more physical activity
If you’re stressed, moving your body consistently may help reduce stress levels and improve mood.
If you’re currently inactive, start with gentle activities such as walking or biking. Choosing an activity that you enjoy may help increase your chances of sticking to it in the long term.
2. Eat a balanced diet
Your diet affects every aspect of your health, including your mental health.
Minimizing your intake of highly processed foods and beverages and eating more whole foods can help ensure your body is properly nourished. In turn, this may improve your resilience to stress. Whole food options can include:
- vegetables
- fruits
- beans
- fish
- nuts
- seeds
3. Minimize phone use and screen time
While smartphones, computers, and tablets are often necessary, using them too often may increase stress levels.
Spending too much time in front of screens is associated with lower psychological well-being and increased stress levels in adults and kids.
Furthermore, screen time may negatively affect sleep, which may also leadTrusted Source to increased stress levels.
4. Practice self-care
Setting aside time to practice self-care may help reduceTrusted Source your stress levels. Practical examples include:
5. Try journaling
Journaling may help reduceTrusted Source stress and anxiety and provide a positive outlet for your thoughts and emotions.
You can also try a guided journal if you’d prefer more targeted, expressive writing.
6. Reduce your caffeine intake
Caffeine is a chemical in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system.
Although coffee has health benefits in moderation, it’s recommended to keep caffeine intake under 400 mg daily, which equals 4–5 cups (0.9–1.2 L) of coffee.
Still, people sensitive to caffeine may experience increased anxiety and stress after consuming less caffeine than this, so it’s important to consider your tolerance.
7. Spend time with friends and family
Social support from friends and family may help you get through stressful times and cope with stress.
Having a social support system is important for your overall mental health. If you’re feeling alone and don’t have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause that’s important to you.
8. Create boundaries and learn to say no
Not all stressors are within your control, but some are. Putting too much on your plate may increase your stress load and limit the amount of time you can spend on self-care.
One way to help reduce stress and protect your mental health may be to say “no” more often. This is especially true if you take on more than you can handle because juggling many responsibilities may leave you feeling overwhelmed.
Being selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels.
9. Avoid procrastination
Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating when you aren’t feeling stressed.
Procrastination may harm your productivity and leave you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality. It’s also true that you may be more likely to procrastinate in times of stress as a coping mechanism.
If you find yourself procrastinating regularly, it may be helpful to make a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list. Sometimes, adding an item to the list may help you feel better about it, even if it doesn’t get done immediately.
Work on the things that need to get done today and give yourself chunks of uninterrupted time. Switching between tasks or multitasking can be stressful.
10. Take a yoga class
Yoga has become a popular method of stress relief and exercise among all age groups.
While yoga styles differ, most share a common goal — to join your body and mind by increasing body and breath awareness.
12. Cuddle
Human touch may have a calming effect and help you better cope with stress. These types of contact may help release oxytocin and lower cortisol. In turn, these effects help lower blood pressure and heart rate. Both high blood pressure and increased heart rate are physical symptoms of stress.
13. Spend time in nature
Spending more time outside may help reduce stress.
Studies show that spending time in green spaces such as parks and forests and being immersed in nature are healthy ways to manage stress.
Hiking and camping are great options, but some people don’t enjoy — or have access to — these activities. Even in an urban area, you can seek out green spaces such as local parks, arboretums, and botanical gardens.
14. Practice deep breathing
Mental stress activates your sympathetic nervous system, sending your body into fight-or-flight mode.
During this reaction, stress hormones trigger physical symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels.
Deep breathing exercises include:
Deep breathing aims to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand, and your belly rises. This helps slow your heart rate, allowing you to feel at peace.
15. Spend time with a pet
When you cuddle or touch your pet, your body releases oxytocin — a hormone linked to a positive mood.
Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship.
16. Consider supplements
Several vitamins and minerals play an important role in your body’s stress response and mood regulation. As such, a deficiency in one or more nutrients may affect your mental health and ability to cope with stress.
Some studies show that certain dietary supplements may help reduce stress and improve mood.
For example, your magnesium levels may deplete when you’re chronically stressed.
Other supplements, including Rhodiola, ashwagandha, B vitamins, and L-theanine, may also help reduce stress, though more research is needed to understand their potential benefits better.
However, dietary supplements may not be appropriate or safe for everyone. Consult a healthcare professional if you’re interested in using supplements to help relieve stress.
The bottom line
Although stress is unavoidable, being chronically stressed takes a toll on your physical and mental health.
Fortunately, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being.
Exercise, mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods.
Rise and Shine 