Taking part in activities that focus on self-care can help lower stress and anxiety. These activities include exercising and practicing mindfulness.
Stress is something many people face every day. Work, family concerns, health issues, and money responsibilities are common parts of life that often add to higher stress levels.
Several things might make you more susceptible to stress, such as:
- Genetics
- Amount of social support
- Stress management
- Your personality type
- Experiencing discrimination based on factors like race, gender, LGBTQIA+ identity, economic status, or others
- Having a difficult childhood
- Your job
Reducing ongoing stress in your daily life can be good for your overall well-being. Long-term stress can raise your chances of developing health problems like heart disease, anxiety disorders, and depression.
Be Active in a Physical Activity
When you’re stressed, keeping your body active can help decrease stress levels and make you feel better.
A study over 6 weeks involving 185 college students discovered that doing aerobic exercises twice a week significantly lowered overall stress and stress linked to uncertainty. The exercise plan also notably improved self-reported depression. Regular exercise has been proven to alleviate symptoms of common mental health issues like anxiety and depression.
If you’re not very active, begin with easy activities like walking or biking. Choosing something you enjoy might help you stick to it in the long run.
Maintain a Balanced Diet
The food you eat impacts every part of your health, including your mental well-being.
According to a 2022 research review, people who regularly consume ultra-processed foods and added sugar are more likely to feel higher levels of stress. When you’re under constant stress, you might turn to overeating foods that taste really good, but these can harm your mood and overall health.
Not getting enough nutrient-rich whole foods can lead to deficiencies in essential nutrients like magnesium and B vitamins, which are important for managing stress and mood.
To support your body and handle stress better, cut down on processed foods and choose whole foods like:
- Vegetables
- Fruits
- Beans
- Fish
- Nuts
- Seeds
Reduce Phone and Screen Time
While smartphones, computers, and tablets are useful tools, using them excessively can actually raise stress levels.
A 2021 review of studies highlighted that spending too much time on smartphones can increase stress and mental health issues. Staring at screens for long periods has been linked to lower mental well-being and higher stress levels in both adults and children.
Moreover, screen time can disrupt sleep, which in turn can contribute to higher stress levels.
Do Self-Care Practices
Carving out time for self-care can effectively lower your stress levels. Some practical examples include:
- Going for a walk outdoors
- Taking a relaxing bath
- Lighting calming candles
- Reading a good book
- Exercising
- Making a healthy meal
- Stretching before bed
- Getting a massage
- Engaging in a hobby
- Using a diffuser with calming scents
- Practicing yoga
People who make self-care a part of their routine usually experience less stress and a better quality of life. On the other hand, neglecting self-care can raise the risk of stress and burnout.
Finding time for yourself is important, especially if you often feel highly stressed. This applies to professions like nursing, teaching, caregiving, and medicine. Self-care doesn’t need to be complicated. It simply means looking after your well-being and happiness.
Certain scents from candles or essential oils can have a soothing effect. Here are some calming scents:
- Lavender
- Rose
- Vetiver
- Bergamot
- Roman chamomile
- Neroli
- Frankincense
- Sandalwood
- Ylang-ylang
- Orange or orange blossom
- Geranium
Using scents to uplift your mood is called aromatherapy. Aromatherapy can reduce anxiety and improve sleep.
Explore Journaling
Writing in a journal might help lessen stress and anxiety, offering a positive outlet for your thoughts and feelings.
A study from 2018 found that expressive or therapeutic writing can benefit those dealing with chronic health conditions, including mental health issues like depression. The study suggested that regular journaling might lead to a better quality of life, more proactive self-care habits, and other healthy behaviors like taking prescribed medications.
If you prefer more structured writing, you can also try a guided journal.
Limit Your Caffeine
Caffeine is a substance found in coffee, tea, chocolate, and energy drinks that stimulates your nervous system.
Having too much caffeine can actually make anxiety worse, as per a 2021 review of research. It can also disrupt your sleep, which might lead to more stress and anxiety. Different people have different tolerance levels for caffeine. If caffeine makes you feel jittery or anxious, consider cutting back. You could switch to decaffeinated coffee, herbal tea, or water instead of coffee or energy drinks. Although moderate coffee consumption has its benefits, it’s a good idea to keep your daily caffeine intake under 400 mg. This is about 4–5 cups of coffee.
However, even consuming less caffeine than this can increase anxiety and stress in sensitive individuals. So, it’s wise to be mindful of your own tolerance.
Be with Loved Ones
Having friends and family around can provide valuable support during stressful times.
A study from 2019 involving 163 young adults of Latinx descent found that lower levels of support from friends, family, and romantic partners were linked to feelings of loneliness, depressive symptoms, and perceived stress.
Building a social support system is crucial for your overall mental well-being. If you’re feeling alone and lack close friends or family, consider joining clubs, or sports teams, or participating in volunteer activities that resonate with you.
Set Boundaries and Learn to Say No
You might not be able to control all the stressors in your life, but you can manage some of them. Taking on too much can increase stress and leave you with little time for self-care.
Saying “no” more often can help you manage stress and protect your mental health. This is especially important if you’re overwhelmed by juggling multiple responsibilities. Being selective about what you commit to and declining tasks that unnecessarily add to your workload can lower your stress.
Establishing boundaries, especially with people who contribute to your stress, is a healthy way to safeguard your well-being. For instance, you could kindly ask friends or family not to drop by unannounced or reschedule plans if you need some personal space.
Beat Procrastination
Another way to manage stress is by staying organized and avoiding the habit of procrastination, especially when you’re not already stressed.
Procrastinating can hurt your productivity and leave you rushing to catch up. This rush can lead to stress, which negatively impacts your health and sleep quality. Interestingly, stress can also make you more likely to procrastinate as a way to cope. A study involving 140 medical students in China found that procrastination was linked to higher stress levels. This study also connected procrastination and delayed stress reactions with more negative parenting approaches, including punishment and rejection. If you often find yourself putting things off, creating a prioritized to-do list could be helpful. Set achievable deadlines and work your way through the list. Sometimes, just putting a task on the list can make you feel better about it, even if you don’t tackle it immediately.
Focus on completing tasks that need to be done today, and allocate uninterrupted periods of time to work on them. Jumping between tasks or multitasking can be stressful on its own.
Engage in Yoga
Yoga has gained popularity as a way to relieve stress and stay physically active, appealing to people of all ages.
Though there are various styles of yoga, most share a common goal: uniting your body and mind through increased awareness of your body and breath. Research has shown that yoga can effectively lower stress and anxiety while promoting psychological well-being. These positive effects are likely linked to how yoga influences your nervous system and stress response.
Yoga may help decrease cortisol levels, blood pressure, and heart rate while boosting levels of gamma-aminobutyric acid, a neurotransmitter often found in low amounts in individuals with mood disorders.
Embrace Mindfulness
Mindfulness involves techniques that anchor you to the present moment.
Stress-reduction methods rooted in mindfulness include meditation and mindfulness-based cognitive therapy (MBCT), a type of cognitive behavioral therapy. Even meditating for short periods on a consistent basis might help enhance your mood and reduce stress and anxiety symptoms.
You can find countless resources like books, apps, and websites that teach meditation basics. Additionally, you might discover therapists in your local area who specialize in MBCT.
Share Affection
Human touch could provide a soothing effect and improve your ability to handle stress. Research indicates that positive physical contact may alleviate stress and feelings of loneliness. Such interactions might trigger the release of oxytocin and lower cortisol levels. As a result, this can lead to reduced blood pressure and heart rate—both of which are physical signs of stress.
Connect with Nature
Spending more time outdoors can be a helpful way to lower stress.
Studies reveal that immersing yourself in natural settings like parks and forests and engaging with nature can effectively manage stress. A review of 14 studies showed that spending just 10 minutes in a natural environment can enhance psychological and physiological aspects of mental well-being. These benefits include decreased perceived stress and increased happiness, particularly in college-aged individuals.
While hiking and camping are excellent options, not everyone enjoys or has access to these activities. Even in urban settings, you can find green spaces like local parks, arboretums, and botanical gardens to connect with nature.
Engage in Deep Breathing
Mental stress triggers your body’s fight-or-flight response through the sympathetic nervous system.
During this reaction, stress hormones cause physical responses like a faster heartbeat, rapid breathing, and narrowed blood vessels. Deep breathing exercises can activate your parasympathetic nervous system, which initiates the relaxation response.
Examples of deep breathing exercises include:
- Diaphragmatic breathing
- Alternate nostril breathing
- Box breathing
- Paced respiration
Deep breathing aims to center your attention on your breath, making it slower and deeper. As you deeply inhale through your nose, your lungs expand fully, and your abdomen rises. This gradual breathing helps lower your heart rate, bringing a sense of calmness.
Spend Time with a Pet
Having a pet might reduce stress and enhance your mood.
When you cuddle or touch your pet, your body releases oxytocin—an hormone associated with positive feelings. Furthermore, research indicates that pet owners, especially those with dogs, tend to experience higher life satisfaction, improved self-esteem, reduced loneliness and anxiety, and more positive emotions.
Pets can also alleviate stress by offering companionship, promoting physical activity, and giving you a sense of purpose.
Explore Supplements
Certain vitamins and minerals play vital roles in your body’s stress response and mood regulation. If you lack these nutrients, your mental health and stress-coping abilities might be impacted.
Some studies suggest that specific dietary supplements could help lower stress and enhance mood. For instance, chronic stress can deplete your magnesium levels. Since magnesium plays a crucial role in stress response, ensuring sufficient daily intake is important. Research has shown that supplementing with magnesium can reduce stress in chronically stressed individuals. Other supplements like Rhodiola, ashwagandha, B vitamins, and L-theanine might also have stress-reducing effects, but more research is required to fully understand their potential advantages.
Nevertheless, dietary supplements might not be suitable or safe for everyone. Consult a healthcare professional before considering supplements to manage stress.
In Conclusion
While stress is something we all experience, constantly feeling stressed can negatively impact both your body and mind.
Thankfully, there are proven approaches that can assist in decreasing stress and enhancing your overall mental health.
Practicing exercise, mindfulness, spending quality time with pets, cutting down on screen usage, and embracing the outdoors can all be effective ways to achieve this.