Introduction : Stress and Anxiety
Stress and anxiety are common experiences for many people. In fact, millions of adults in the United States say they feel stress or anxiety daily.
Many people deal with stress every day. Work, family issues, health concerns, and financial obligations are parts of everyday life that commonly contribute to heightened stress levels.
What’s more, factors such as genetics, level of social support, coping style, and personality type influence a person’s vulnerability to stress, meaning that some people are more likely to become stressed than others
Simple Ways to Relieve Stress
1 Get more physical activity for reduce stress
If you’re feeling stressed, moving your body on a consistent basis may help.
A 6-week study in 185 university students found that participating in aerobic exercise 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty. Plus, the exercise routine significantly improved self-reported depression.
Many other studies have shown that engaging in physical activity helps reduce stress levels and improve mood, while sedentary behavior may lead to increased stress, poor mood, and sleep disturbances.
What’s more, regular exercise has been shown to improve symptoms of common mental health conditions such as anxiety and depression.
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 Follow a healthy diet
Your diet affects every aspect of your health, including your mental health.
Studies show that people who follow a diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels.
Being chronically stressed may lead you to overeat and reach for highly palatable foods, which may harm your overall health and mood.
Plus, not eating enough nutrient-dense whole foods may increase your risk of deficiencies in nutrients that are essential for regulating stress and mood, such as magnesium and B vitamins.
Minimizing your intake of highly processed foods and beverages and eating more whole foods such as vegetables, fruits, beans, fish, nuts, and seeds can help ensure that your body is properly nourished. In turn, this may improve your resilience to stress.
3 Minimize phone use and screen time
Smartphones, computers, and tablets are an unavoidable part of everyday life for many people.
While these devices are often necessary, using them too often may increase stress levels.
A number of studies have linked excessive smartphone use and “iPhone addiction” with increased levels of stress and mental health disorders .
Spending too much time in front of screens in general is associated with lower psychological well-being and increased stress levels in both adults and kids .
Furthermore, screen time may negatively affect sleep, which may also lead to increased stress levels.
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4 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.
Plus, some studies show that certain dietary supplements may help reduce stress and improve mood.
For example, when you’re chronically stressed, your magnesium levels may become depleted.
Since this mineral plays an important role in your body’s stress response, it’s important to make sure you’re getting enough each day. Supplementing with magnesium has been shown to improve stress in chronically stressed people.
An 8-week study in 264 people with low magnesium found that taking 300 mg of this mineral daily helped reduce stress levels. Combining this dose of magnesium with vitamin B6 was even more effective.
Other supplements, including rhodiola, ashwagandha, B vitamins, and L-theanine, have been shown to help reduce stress as well .
5 Practice self-care
Setting aside time to practice self-care may help reduce your stress levels. Practical examples include:
- going for a walk outside
- taking a bath
- lighting candles
- reading a good book
- exercising
- preparing a healthy meal
- stretching before bed
- getting a massage
- practicing a hobby
- using a diffuser with calming scents
- practicing yoga
Studies show that people who engage in self-care report lower levels of stress and improved quality of life, while a lack of self-care is associated with higher risk of stress and burnout.
Taking time for yourself is essential in order to live a healthy life. This is especially important for people who tend to be highly stressed, including nurses, doctors, teachers, and caretakers.
Self-care doesn’t have to be elaborate or complicated. It simply means tending to your well-being and happiness.
Exposure to certain scents via candles or essential oils may be especially calming. Here are a few relaxing scents:
- lavender
- rose
- vetiver
- bergamot
- Roman chamomile
- neroli
- frankincense
- sandalwood
- ylang-ylang
- orange or orange blossom
- geranium
Using scents to boost your mood is called aromatherapy. Several studies suggest that aromatherapy can decrease anxiety and improve sleep.
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