Approximately 20 percent of the American population has an anxiety-related disorder. Additionally, over 70 percent of American adults experience stress and anxiety daily. Health and finance issues have mainly contributed to this disorder.
It is hard to avoid getting overwhelmed at this age of difficulties. Having to juggle between family and work is likely to take a toll on you. However, the way you handle the fatigue that comes with these activities is all that matters.
Below are tips on Simple ways to manage stress and anxiety.
Having regular workouts is an excellent way to relax your mind and body. Exercising also plays a critical role in enhancing your mood. You will, however, have to do it repeatedly to achieve the desired results.
If you are taking part in light exercises such as walking, you have to do it for two hours. However, vigorous activities like swimming or jogging can take an hour. A reasonable fitness goal should inspire your willingness to exercise.
Exercises increase the physical stress on your body, which eventually relieves mental stress. Regular exercise gets rid of stress hormones. Hormones such as cortisol are lowered to manageable levels. It also triggers the release of mood-enhancing chemicals.
Stress and anxiety adversely affect the quality of sleep. The best way to mend it is through regular exercises. Exercises also boost your confidence levels which directly translate to mental wellness.
The essence of a balanced diet cannot be underrated when it comes to issues of mental health. A balanced diet helps you to feel relaxed. At the same time, excellent meals can control your moods.
Any balanced meal should contain enough vegetables, fruits, and whole grains. You will also need some lean protein to boost your energy levels in the body.
Try your best not to skip meals, it might trigger bad moods. Whenever the mood is destroyed, you are likely to get stressed.
Limit the Intake of Alcohol and Caffeine
Energy drinks, tea, chocolate, and coffee contain caffeine. High doses of caffeine in your body increases anxiety.
You are always advised to limit your intake of these two substances as they aggravate your anxiety triggering attacks. You should instead take water in their place.
There is a myth among people that alcohol is a stress reliever which is false. Alcohol brings more trouble adding financial strains into the already bad situation. Forgetting your problem for a moment does not amount to relieving stress.
Specialists argue that there are specific amounts of caffeine that the body can tolerate. It is essential to recognize that our bodies are never the same.
Unless they are of the levels that your body can accommodate, always avoid these products.
Spend Time with Your Loved Ones
Support from friends and family members will see you through a period of stress. It gives you a sense of belonging. A reasonable network of friends will make you realize your self-worth.
This approach of hanging around friends and family has mainly been of help to women. It triggers the secretion of oxytocin hormone, which is a natural stress reliever. Men can also benefit from this trick for as long as they hang around the right people.
Lack of social connection will lead to endless depression and anxiety.
Enjoy a Massage
A massage is a valuable tool in relieving stress and anxiety. Among other things, it helps you feel relaxed.
The relaxation response obtained from the massage therapy lowers your heart rate. It as well plays a big part in the stabilization of blood pressure. Generally, massage decreases the physical effects that come with stress. The massage may be done by a specialist or casually by a friend.
Whichever the case, ensure that you have a reliable massage oil to carry out the practice. The oils will play a significant role in your quest for muscle relaxation.
Have a Good Night’s Sleep
Regular working hours are sometimes stressful. Things become more serious when work cuts into your sleeping hours. Sleep and stress are interrelated.
High levels of stress will sometimes affect your sleeping ability. In other cases, it might lead to conditions such as insomnia.
Sleep can, on the other side lead to a reduction in the effects of stress. Even as all these are being said, it is difficult to have a good sleep with a poor quality mattress.
It is for that reason that you are supposed to look for a memory foam mattress. Although it may seem luxurious and expensive, it is worth it since it takes care of your mental health.
A 7-8 hours’ sleep in these mattresses is enough for you to be stress-free.
Make Time for Some Soothing Music
Soothing music is always an excellent tool to relax your body. Slow-paced instruments are known to induce a relaxation response in the body. Their effects help to lower blood pressure as well as stress hormones.
If music that is perceived to be soothing is boring to you, ignore it and listen to what you enjoy. You may also decide to listen to the sounds of nature, such as a flowing river. Such tones are calm and help you to relax and thus relieve stress.
Take Deep Breaths
Mental stress is known for its ability to signal weird reactions in the body. Some of them are an elevated heartbeat as well as acceleration in breathing. All these changes are brought about by the activation of the sympathetic nervous system.
Taking deep breaths helps to reverse the system, thus triggering relaxation.
Talk to Someone
Sometimes, you have to share a problem to solve it. Do not let small issues disturb you yet there are people with answers to the same.
The best you can do is gather some courage and approach someone. It may be a close friend or even a relative. Talking to people will help you rediscover your purpose in life and gain a sense of belonging.
In modern-day societies, stress and anxiety seem to be part of life. What matters is the effort you put in place to mitigate it. To avoid stress and anxiety, be authentic, avoid procrastination, and lower your expectations in life.
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