Stress is a part of being human and it can help you to get motivated. You may feel down or anxious and that’s normal for a while. If you feel down or anxious for more than several weeks, talk to a doctor. Therapy, medication, and stress management strategies can help.
There are things you can learn to manage stress before it gets to be too much. They are:
Physical activity can help to improve sleep and better sleep means better stress management. Exercise seems to help your mood. The reason may be that it stimulates your body to release many hormones like endorphins and endocannabinoids that help block pain, improve sleep, and sedate you.
People who exercise also feel less anxious and more positive about themselves. When your body feels good, your mind gets fresh. Some of these exercises can help you to reduce your stress:
The benefits of eating healthy foods extend beyond your waistline to your mental health. A healthy diet can lessen stress, build up your immune system, level your mood, and lower your blood pressure. Lots of added sugar and fat can have the opposite effect. On the other hand, junk food can seem even more appealing when you’re under a lot of stress.
Antioxidants help to protect your cells against damage that chronic stress can cause. You can find them in a huge variety of foods like beans, fruits, berries, vegetables, and spices such as ginger.
Scientists have pinpointed some nutrients that seem to help lessen the stress on the body and mind.
● Vitamin C
● Omega-3 fatty acids
A common side effect of stress is that you may struggle to fall asleep. If this happens three times a week for at least 3 months, you may have insomnia, an inability to fall and stay asleep. Lack of sleep can also add to your stress level and cause a cycle of stress and sleeplessness. Better sleep habits can help to reduce stress. Habits that may help include:
● Exercise regularly.
● Get out in the sunlight.
● Drink less alcohol and caffeine close to bedtime.
● Set a sleep schedule.
● Don’t look at your electronics 30-60 minutes before bed.
● Try meditation or other forms of relaxation at bedtime.
Yoga is a form of exercise and it’s a form of meditation. There are many types of yoga. The ones that focus on slow movement, stretching, and deep breathing are best for lowering your anxiety and stress. Meditation works well and has many benefits. It can lower stress levels, anxiety, and chronic pain as well as improve sleep, energy levels, and mood. To meditate, you will need to:
● Find a quiet place.
● Get comfortable (sitting or lying down).
● Focus your attention on a word, phrase, object, or even your breath.
● Let your thoughts come and go and do not judge them.
Connect with people
Spend time with your friend or family member who will listen to you. It is a way to calm you and lower your stress. When you connect with people in person, your body releases a hormone that stops your fight-or-flight response.
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