Although campaigns such as Stress Awareness Week and Men’s Health Month highlight the impact stress can have on our daily lives and mental health, sometimes it can seem like there is nothing you can do about stress through the good and, more importantly, the bad times.
If you are living with high levels of stress, you are potentially putting your entire well-being at risk. Stress can cause all sorts of issues for your emotional state, as well as your physical health. It can cloud your thoughts and impact your ability to function properly and enjoy life. We understand that it is easy to feel like there is nothing you can do to reduce stress. But the good news is that you have a lot more control than you might think.
Stress management is not a ‘one-size-fits-all’ solution. That is why it is important to experiment and find out what works best for you. The following tips to manage stress have been shortlisted by expert doctors, which may help you keep control and live a balanced life.
1. Go For Walks
Walking can help relieve stress. It gives you time to clear your head and escape some of your stressors. Getting out of the stressful environment, breathing the air, and feeling your body move provides natural stress relief.
Moving around promotes the release of endorphins, the body’s natural happy hormones. People who walk at a brisk pace to raise their heart rate will notice this effect more than those who walk at a slower heart rate pace. But even if you can only walk at a slower pace, there is no need to worry as you may notice an improvement in your mood.
Think about how your body is working from head to toe to carry you along. You may even want to practise breathing techniques. You can work on your walking form or simply feel the sun or rain on your skin. Studies show that walking in a natural environment had greater effects on alleviating stress than walking in an urban setting.
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2. Watch Your Diet
What you eat does not just affect your physical health. It can also affect your mental health. Studies reveal that people are more likely to feel stressed if they have a diet that is high in ultra-processed foods and added sugars.
Being chronically stressed may cause you to overeat and reach for highly palatable foods, which may harm your overall health and mood.
Plus, if your diet lacks nutrient-dense whole foods, you may increase your risk of deficiencies in nutrients that are essential for regulating stress and mood, such as magnesium and B vitamins.
Minimising your intake of highly processed foods and beverages and eating more whole foods such as vegetables, fruits, beans, fish, nuts, and seeds can help ensure that your body is properly nourished. This can have a snowball effect and improve your ability to deal with difficult situations.
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3. Limit Your Screen Time
Whether you are scrolling through social media or working on the computer, screens increase stress on your central nervous system and increase the stress hormone cortisol.
By limiting your screen time, you can balance out the stress chemicals in your body. As a result, you will likely notice improvements in your mood and feel less anxious and low. You may even feel more empathetic toward others.
Lack of quality sleep is also often linked to anxiety, stress and depression. The blue light from screens can disrupt your circadian rhythm and make it harder to sleep. If you scroll through social media, work on your laptop late at night, or even watch TV before bed, your body will struggle to produce melatonin to help you fall and stay asleep.
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4. Spend Time With Loved Ones
Social support from friends and family may help you manage and overcome stressful times.
Spending time with friends and family in person can significantly reduce the occurrence of depression, anxiety and other mental illnesses. Being present with loved ones offers strong emotional support to lift you up and rise against challenges you may be facing.
A social support system is crucial for maintaining your overall mental health. If you are feeling alone and do not have friends or family to depend on, social support groups may help. Consider joining a club or volunteering for a cause that is important to you.
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5. Know When To Say No
It is nearly impossible to manage all of your stressors. But thankfully, many are within your control. By reducing the number of tasks and responsibilities you have on your plate, you can increase the amount of time you have for self-care. Taking control of your personal life may help reduce stress and protect your mental health.
The best way to do this is by saying no to things that are too much for you to handle. This will make it easier for you to juggle your responsibilities and leave you feeling less overwhelmed and stressed.
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While it is normal to feel stressed every now and then, chronic stress can take a toll on your physical and mental well-being. Fortunately, as well as the tips to manage stress from our experts above, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being.
If you are worried about the impact of stress on your life and would like to speak to a professional for further help and advice, book a consultation with us today.