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If you’re feeling stressed, moving your body on a consistent basis help.
A 6-week study 185 university students found that participating in aerobic exercise 2 day per week significantly reduced overall perceived stress and perceived stress due the exercise routine significantly improved self-reported depression
Many other studies have shown that engaging in physical activity help reduce stress levels and improve mood, while sedentary may lead to increased stress, poor mood, and sleep disturbances
Your diet affect every aspect of your health, including mental health.
Studies show that people who follow diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels
Being chronically stressed may lead you overeat and reach highly palatable foods, which may harm your overall health and mood.
3. phone use and screen time
Smartphones, computer, and tablet are an unavoidable part of everyday life people.
While these devices are often necessary, using them often may increase stress level.
A number of studies have linked excessive smartphone and “iPhone addiction” with increased levels of stress and mental health disorders (
4. Consider supplement
Several vitamin and mineral play an important role in your body’s stress response mood regulation. As such, a deficiency in one more nutrient may affect your mental health and ability to cope with.
Plus, some studies show that certain dietary supplements may help reduce and improve mood.
For example, when you’re chronically stressed, your magnesium level may become depleted.
5. Practice self-care
Setting aside time to practice self-care may help reduce stress level. Practical example include:
going for a walk outside
taking a bath
lighting candles
reading a good book
exercising
preparing a healthy meal
stretching before bed
getting a massage
with calming scents
yoga
Studies show that people who engage in self-care report lower level of stress and improved quality of life, while a lack of self-care is associated with higher risk of stress and burnout Source).
Taking time for yourself is essential in order to healthy especially important for people who tend to be highly stressed, including nurses, doctors, teacher, and caretaker.
6. Reduce your caffeine intake
Caffeine is a chemical found in coffee, tea, chocolate, energy drink that stimulates your central nervous system.
Consuming too much may worsen and increase feeling of anxiety ().
Plus, may harm your sleep. In turn, this may increase stress anxiety symptoms).
People have different thresholds for how much caffeine they .you notice that caffeine makes you jittery or anxious, consider cutting back by replacing coffee or energy decaffeinated herbal tea or water.
7. Spend time with friend and family
Social support from friend and family may help get through stressful times and cope with stress ).
A study that in 163 young adult in college associated lower levels of support from friends, family, and romantic partners with loneliness, depressive symptoms, and perceived stress ().
Having a social support system is important for mental health. If you’re feeling alone and don’t have friends or family to depend on, social support groups may help. Consider joining sport team or volunteering for a cause that’s important to you.
8. Create boundaries and learn to say no
Not all are within your control, but some are. Putting too much on your plate may increase your load and limit the amount of time you can spend on self-care.
Taking control over your personal life may help reduce and protect your mental health.
One way to do this may be say “no” more is especially true if you find yourself taking more than you can handle, because juggling many responsibilities may leave feeling overwhelmed.
9. Learn to avoid procrastination
Another way to take control of your stress to stay on top of your priorities avoid procrastinating.
Procrastination may harm your productivity leave you scrambling up. This can cause stress, which negatively affect your health and sleep quality
A study in 140 medical students China linked procrastination to increased stress level. study also associated procrastination and delayed stress reactions with more negative parenting style, including punishment and rejection ().
10. Take a yoga class
Yoga has become a popular method of relief and exercise among all age groups.
While yoga styles differ, most share a common goal — to join your body and mind by increasing body and breath .
Several studies show that yoga help reduce and symptoms of anxiety and depression. Plus, it can promote psychological well-being (
