In the constant whirlwind of contemporary living, stress can take its toll. However, adopting simple yet powerful strategies can pave the way to a more balanced and resilient lifestyle. From setting boundaries to tackling procrastination, these tips offer practical solutions to reduce stress and regain control over one’s well-being.
MOVE MORE:
Regular physical activity is a proven way to reduce stress and enhance mood. In a 6-week study with university students, just two days of aerobic exercise per week significantly lowered overall stress and stress linked to uncertainty. This exercise routine also reported a notable reduction in self-reported depression.
Consistent physical activity has shown positive effects on mental health conditions like anxiety and depression. If you’re not active, start with gentle activities like walking or biking, choosing something you enjoy for long-term adherence.
HAVE A BALANCE DIET:
Your mental health is closely tied to your diet, as evidenced by a 2022 research review. Consuming a diet high in ultra-processed foods and added sugars is associated with elevated perceived stress levels. Chronic stress might lead to unhealthy eating habits, impacting overall health and mood. Inadequate consumption of nutrient-dense whole foods may result in deficiencies in stress-regulating nutrients like magnesium and B vitamins. To enhance resilience to stress, focus on minimizing processed foods and increasing whole food intake, including vegetables, fruits, beans, fish, nuts, and seeds.
MINIMIZE PHONE USE AND SCREEN TIME
In our tech-driven world, reducing smartphone, computer, and tablet usage is crucial for stress management. A 2021 literature review highlights multiple studies connecting excessive smartphone use to elevated stress levels and mental health disorders. Prolonged screen time is linked to lower psychological well-being in both adults and children, contributing to heightened stress levels. Additionally, excessive screen time can disrupt sleep, further exacerbating stress levels.
PRACTICE SELF-CARE:
Incorporating self-care practices into your routine can significantly alleviate stress levels. Engage in activities such as going for a walk, taking a bath, reading, or practicing yoga. Individuals prioritizing self-care generally experience lower stress levels and an enhanced quality of life. This is particularly crucial for high-stress professions like nursing, healthcare, teaching, and caregiving. Simple acts, such as using calming scents like lavender or practicing aromatherapy, contribute to stress reduction. Prioritize your well-being with self-care to foster a healthier and happier life.
JOURNALING
Consider incorporating journaling into your routine as a powerful tool to reduce stress and anxiety. A 2018 study highlighted the benefits of expressive or therapeutic writing, especially for individuals managing chronic health conditions. Regular journaling has been associated with an improved quality of life, proactive self-care habits, and adherence to healthful behaviors, including medication adherence. If you prefer a more structured approach, guided journals can provide targeted prompts for expressive writing, offering a positive outlet for your thoughts and emotions. Explore the therapeutic benefits of journaling to enhance your overall well-being.
LOWER CAFFEINE INTAKE:
Manage anxiety and improve your sleep by moderating your caffeine consumption. A 2021 literature review highlights the potential connection between excessive caffeine intake and heightened anxiety levels. Since people have varying tolerance levels, paying attention to how your body reacts is crucial. If caffeine makes you jittery or anxious, consider cutting back by opting for decaffeinated coffee, herbal tea, or water. While coffee in moderation offers health benefits, it’s advisable to keep daily caffeine intake under 400 mg to support overall well-being. Tailor your caffeine consumption to your personal tolerance for a calmer, less stressed lifestyle.
SOCIAL INTERACTIONS:
Cultivating meaningful connections with friends and family is a powerful stress-management strategy. A 2019 study involving Latinx college-age young adults highlighted the significant impact of social support on reducing loneliness, depressive symptoms, and perceived stress. Building a robust social support system is crucial for overall mental health. In cases of isolation, seeking out social support groups, clubs, sports teams, or volunteering opportunities can be beneficial.
SETTING BOUNDARIES: Learning how to say “no”
Not all stressors are within your control, but overcommitting can intensify the load and impede self-care. Strategically saying ‘no’ to unnecessary commitments is a powerful stress management tool, allowing you to focus on what truly matters. Establishing boundaries, especially with stress-inducing individuals, is key to safeguarding your mental well-being. Whether it’s politely declining extra responsibilities or carving out personal space, these actions contribute to a healthier, more balanced life.
AVOID PROCRASTINATION
Procrastination not only undermines productivity but also triggers stress, impacting health and sleep. Research, such as a study involving 140 medical students in China, has linked procrastination to heightened stress levels and delayed stress reactions. To counter this, create a realistic to-do list, prioritize tasks, and allocate uninterrupted time for focused work. Minimize multitasking, as it can add unnecessary stress. Taking a proactive approach to complete tasks promptly contributes to a more balanced and stress-free lifestyle.
Adopting these stress-reducing tips empowers individuals to prioritize self-care, enhance productivity, and cultivate a healthier mindset. These small yet impactful changes pave the way for a more balanced and fulfilling life. Embracing these changes with consistent commitment ensures a sustainable and positive impact on overall well-being.
EUROPEAN PERSPECTIVE
How to reduce stress according to Médecin Direct
Dealing with everyday stress involves recognizing its potential benefits while learning to manage it effectively. To approach daily stressors, maintaining physical and mental well-being is key. This includes consuming a balanced diet, getting around 8 hours of sleep in a calm environment, and engaging in regular physical activity. Additionally, adopting daily habits such as starting the day calmly, planning to avoid lateness, taking regular breaks, stretching, and spending time outdoors can help reduce stress. Managing stress not only enhances well-being but also improves performance, productivity, and social relationships. Various natural solutions like relaxation techniques, breathing exercises, herbal remedies, essential oils, homeopathy, and acupuncture can further aid in reducing stress responses.
source: https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#16.-Consider-supplements & https://www.medecindirect.fr/blog/20180828-gestion-du-stress
