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.

Certain factors may affect your vulnerability to stress. These can include:

• genetics
• level of social support
• coping style
• personality type
• discrimination due to race, gender, or perceived gender, LBGTQIA+, socioeconomic status, or other factors
• childhood trauma
• your profession

 

Minimizing the chronic stress of daily life as much as possible can support your overall health. Chronic stress can increase your risk of health conditions, including heart disease, anxiety disorders, and depression.

Here are some ways that may help to relieve your stress.

 

1. Get more physical activity
If you’re stressed, moving your body consistently may help reduce stress levels and improve mood. A 6-week study of 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.

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. Eat a balanced diet
Your diet affects every aspect of your health, including your mental health. A 2022 review of research suggests 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. Not eating enough nutrient-dense whole foods may increase your risk of deficiencies in nutrients 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 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. A 2021 review of literature points out that several studies have linked excessive smartphone use with increased stress levels and mental health disorders.

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 lead to increased stress levels.

 

4. Try journaling
Journaling may help reduce stress and anxiety and provide a positive outlet for your thoughts and emotions. A 2018 study noted that expressive writing or therapeutic writing can benefit people managing chronic health conditions, including but not limited to mental health conditions like depression. They noted that regular journaling may be linked to a higher quality of life, more proactive self-care behaviors, and other healthful behaviors, such as taking prescribed medications. You can also try a guided journal if you’d prefer more targeted, expressive writing.

 

5. Reduce your caffeine intake
Caffeine is a chemical in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system. Consuming too much may worsen anxiety, according to a 2021 review of literature on the subject. Overconsumption may also harm your sleep. In turn, this may increase stress and anxiety symptoms.

People have different thresholds for how much caffeine they can tolerate. If caffeine makes you jittery or anxious, consider cutting back by replacing coffee or energy drinks with decaffeinated coffee, herbal tea, or water. 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.

 

6. Spend time with friends and family
Social support from friends and family may help you get through stressful times and cope with stress. One 2019 study in 163 ​​Latinx college-age young adults associated lower levels of support from friends, family, and romantic partners with loneliness, depressive symptoms, and perceived 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.

 

 

 

Resources : Healthline-16 Simple Ways to Relieve Stress
https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety

Tarikh Input: 09/07/2024 | Kemaskini: 22/10/2024 | aslamiah