Stress is the most common mental health condition for most people. Nearly 70% of Americans are dealing with stress on a daily basis. Nowadays, it’s hard to go a single week without getting overwhelmed in one way or another. Between juggling with hectic busy schedules, to-do-lists, family, and other daily routines, you may end up stressed up. Well, in such a situation, you need to unwind because it may affect your mental and physical health.
Stress is a certain feeling that affects the biological response, especially under pressure. We all have stress and may come in different ways, and if not mitigated, it has a cumulative effect, whereby several stressors build on top of one another.
When stressed, you may feel upset, and your body might create a stress response leading to a wide array of symptoms that may affect the way you behave. Some of the most common signs of a stressed person include:
- Depression
- Insomnia
- Low self-esteem
- Changes in your mood
- A feeling of constant worry
- Pain or muscle tension
- Difficulty concentrating
We’re going to give you the top 7 things that can help you reduce stress in your body.
- Indulge in Physical activity
- Avoid taking coffee
- Eat right
- Listen to soothing music
- Spend time with friends and family
- Get enough sleep
- Talk it out to your friend
1. Indulge in Physical activity
Engaging in physical activity is one of the essential things to curb stress. While it may seem like a contradiction, exercising can significantly reduce mental stress. People who exercise regularly are less likely to experience feelings of stress.
Stressful situations can heighten the level of adrenaline and cortisol – stress hormones in the body. Physical exercise lowers cortisol stress hormone and also helps release endorphins, chemicals that boost mood and act as natural painkillers. Even ten minutes of exercise promotes a better quality of sleep, which can be negatively impacted by stress. Additionally, indulging in physical activity regularly boosts your confidence, which in turn promotes overall wellbeing.One small advice will be to start using essential oil in your daily fitness routine which on end will help you to reduce stress.
2. Avoid taking coffee
High doses of caffeine increase stress levels. Avoid drinks containing caffeine or nicotine, these are stimulants and so will heighten your stress levels instead of reducing them. When it comes to how much caffeine one can tolerate, the experience differs from one person to another. However, if you notice that caffeine makes you jittery, consider reducing.
Also, avoid taking refined sugars since they contain several manufactured foods that can make you lethargic. Instead of caffeinated beverages, swap for water and natural fruit juices to keep you hydrated, therefore curbing stress. Overall, try eating a balanced diet.
3. Eat right
As mentioned earlier, eating a balanced diet will help you feel better, and your mood levels regulated. Well, when we say eat right, we mean avoid sugary foods that may leave you feeling worse than you began eating them. Your meals should be anything from vegetables, lean protein, whole grains, and fruits. Fish is known to reduce stress levels due to the presence of omega 3 fatty acids. This way, your body’s mood will improve, which can relatively reduce stress in your body.
4. Listen to soothing music
Stress can be overwhelming when it reaches a certain extent, try listening to your favorite soothing music. This is a perfect way to reduce stress and find your happy place. Playing soothing music has a positive effect on the mind and the body in general. By doing this, it leads to a reduction of cortisol production, the hormone linked to stress.
5. Spend time with friends and family
Spending quality time with friends and family can help you get through stressful moments. The social support you get from them will elevate your happy mood and give you a sense of self-worth, which can help during hard times.
In an analysis done on women, it was found that spending time with family and friends aids in releasing oxytocin, a natural stress reliever. The effect is friendly and is actually contradictory to a fight-or-flight response. Another study confirmed that both men and women who don’t have social interactions are likely to have high levels of stress.
6. Get enough sleep
Lack of sleep can cause stress or heighten stress levels. The contrary is, stress also cuts in our sleep as thoughts keep racing in our minds, stopping us from relaxing enough to catch some sleep. Instead of depending on prescription pills, be sure to get maximum relaxation before going to sleep.
Avoid heavy duties in the evening and take a warm bath to calm your body and brain. By doing this, you’re giving your body time to relax before you go to bed. Usually, 7-8 hours is the recommended sleep time. When you practice this daily, you’ll significantly reduce stress in your body.
7. Talk it out to your friend
When feeling stressed, find someone to talk to and share whatever is troubling you. This can work by either distracting you from your stressful thoughts or releasing some build up the tension by sharing.
While stress may arise at any time in our lives, there are myriad ways to manage and reduce them. With some of our tips, you can get your mind away from stressful thoughts.