Stress has become an integral part of our lives in today’s world, but when it becomes overwhelming, it can really take a serious toll on our physical and mental health. Fortunately, there are proven strategies we can use to manage stress and manage our stress level before it is out of control. One must be aware of the state of their mental health.
Impact of Stress & Anxiety on Us:
Stress and anxiety can have a significantly huge impact on both your mind and body, including the following ailments:
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Depression, anxiety, and irritability
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Difficulty in Sleeping
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Heart disease
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Diabetes
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Obesity
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Skin problems like acne or eczema
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Gastrointestinal conditions like irritable bowel syndrome (IBS) or stomach ulcers
Five Things to Reduce Stress & Anxiety
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Stay Active: Physical exercise is a great stress buster. Generally, when we exercise, our body releases endorphins that improve mood and reduce the physical effects of stress, like muscle tension and elevated heart rate. One must aim for 30-60 minutes of exercise most days of the week, whether it is going for a brisk walk, swimming, doing yoga, or taking a dance class.
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Healthy Eating Habits: What we eat generally has a big impact on our stress levels. One must focus on a balanced, nutrient-dense diet with plenty of unprocessed foods like fruits, vegetables, lean proteins, and complex carbs. One must limit processed foods, sugar, and caffeine, which can disrupt our body’s stress response. Eating healthy is one of the major factors that can help control stress levels.
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Get Sufficient sleep: Insufficient sleep can increase stress and make it harder to cope during the day. People who do not sleep at least 7 hours usually find it challenging to navigate during the day. One must, therefore, aim for 7-9 hours of quality sleep per night. Establish a calming bedtime routine, keep your bedroom cool and dark, and strictly avoid screens before bed. If you are having trouble sleeping, speak to your doctor.
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Mindfulness and Meditation: One must make time each day to focus on the present moment and practice mindfulness, or meditation can be incredibly calming and stress-relieving. These practices help quiet the mind, reduce negative thought patterns, and promote a greater sense of inner peace. Start with just 5-10 minutes per day and work your way up.
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Practice Relaxation Techniques: There are many relaxation techniques you can use to calm your mind and body, such as deep breathing, progressive muscle relaxation, and visualization. Experimenting to find what works best for you and making it a regular habit, even for just 10-15 minutes per day, can be helpful.
And here is a bonus tip – Connect with Loved Ones!
Strong social connections are important as this helps control stress. Make time to regularly connect with family and friends, whether it’s a video call, a socially distanced meetup, or even just a quick chat or text. Sharing our feelings, interacting with others, and getting support from loved ones can be incredibly soothing.
The Bottom line
Implementing a combination of these strategies can go a long way in helping you better manage stress. Remember, everyone experiences stress differently, so be patient with yourself and don’t hesitate to seek additional support from a mental health professional if needed. With the right tools, one can learn to control stress and improve overall well-being.
