People of all ages, genders, and nationalities experience stress, and it seems like every year the world moves at a faster pace. Today, anxiety disorders are the most common mental illness across the country, with 40 million adults affected every year, according to the Anxiety and Depression Association of America.
If you are feeling stressed, there are steps you can take to feel better. As you read the following suggestions, remember that conquering stress will not come from a half-hearted effort, nor will it come overnight. It will take determination, persistence and time. Some suggestions may help immediately, but if your stress level doesn’t seem to improve, it may require more attention and/or lifestyle changes.
Try these 10 tips when you’re feeling anxious or stressed:
With its series of postures and controlled-breathing exercises, yoga is a popular stress reliever. Yoga brings together physical and mental disciplines which may help you achieve peacefulness of body and mind. Yoga can help you relax and manage stress and anxiety. Buy some and you can do yoga at your home. This is a good stress reliever because of its slower pace and easier movements.
Meditation, it teaches you to be aware and live in the moment and to accept the way things currently are (feel), and to let it go. Meditation is scientifically backed by reducing overall stress and anxiety as well as depression. There are LOTS of ways to do that besides focusing on your breath.
Breathing techniques, there are all sorts of breathing techniques to help relieve anxiety. And stress. Breathing changes your chemical make up. When you’re stressed and anxious you have shallower quick breaths, but when you change it to full belly breaths you start to feel more relaxed. Often times people have panic attacks because of the way they are breathing.
Exercise can be a very effective tool to help you be able to find your center once again. Not only will the exercise help you be able to reduce overall mental fatigue, but you’ll receive a natural energy boost and get more sleep at night.
Recognize you are stressed
That sounds so 12-step program but as soon as you start to feel really stressed try to avoid letting it get to a panicked state by addressing it head on. Because here’s the deal, any more than just a little bit of stress/anxiety about something is just completely unnecessary. It’s only making you feel terrible and spiral into a state where you can’t help yourself. Worrying about things doesn’t make them or you any better, and it will only affect your health negatively.
Be in Nature
Hiking in the woods or heading out for a walk in the park can help you feel peaceful and grounded. Try to choose the areas where you feel safe so you can relax and enjoy your surroundings. Trail biking, walking, hiking, snowshoeing offer the extra benefit of exercise. Take a family member or invite a friend and enjoy feeling connected to people as well.
Lack of sleep causes physical and mental stress due to release of stress hormone and decrease the stress coping ability of the body. Thus proper 8 hour sleep is advisable in patients with anxiety. This would help the body to be capable of taking stress.
Magnesium helps in muscle relaxation and deficiency of it can contribute to anxiety. Lack of calcium and vitamin B can also contribute to anxiety. Daily diet should contain whole grain cereals, green leafy vegetables, low-fat dairy products. Do not skip any meal and do healthy snacking.
There are a number of ecological benefits to growing your own food or planting a butterfly garden, but these activities can benefit your mental wellbeing too. It is said that only 30 minutes of gardening could relieve the impacts of a stressful activity.
Take your mind elsewhere
Whatever it is that is stressing you out — stop — and go do something else for a while. Read a book, watch TV (even reality TV or trash TV), take your dog on a walk, hang out with a friend who is always fun, anything to take your thoughts out of your head and focus on something else. Change what you are doing and get out of your head as soon as possible