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How to Manage Stress Effectively

In a fast-paced world, it is often difficult to keep up with work, family, and social life. This has caused a considerable amount of stress and anxiety in our life. It has become extremely difficult to meet deadlines, keep up with schedules, and having a productive work ethic. With the advancement of technology, our lives have become a little stress-free with Smart Home Products like smart thermostats and video doorbells. Stress and anxiety seem to be constantly the part of an average american’s life which is why you need to manage them effectively. Here are some tips.

Workout

Exercise is one of the most effective ways to manage stress. While exercise can cause physical stress it relieves mental stress. You may see significant betterment in your mental health once you get in a habit of exercising regularly. Many studies have also shown higher anxiety levels in people who have a sedentary lifestyle. There are quite a few reasons why exercise can reduce stress levels. Firstly, it reduces the level of stress hormones like cortisol in our body. It also causes a high level of hormone endorphin which is also called the happy hormone. Another reason is that exercise improves sleep quality and a good night’s sleep has a positive impact on your mental health. Exercise also makes you feel more confident which in turn has a positive impact on your mental well-being. Particular exercises targeting large groups of muscles and ones which involve repetitive movements are especially helpful in relieving stress and anxiety.

Supplements

Let’s be real. Our diets are not the best and we are rarely able to have balanced nutrition. It is because of this that our body lacks certain nutrients. While we are unable to include nutritious food in our life we can always take supplements to make up for the deficiencies. Some of these supplements include lemon balm which acts as an anti-anxiety, omega 3 supplements have shown anti-anxiety effects in many studies conducted, and green tea lowers serotonin levels which can help fight depression. However, these supplements should not be taken unless prescribed by a doctor as they may not be suitable for many conditions and with certain foods.

Reduce Caffeine

Caffeine is the element found in many of our favorite sweets and beverages like tea, coffee, and chocolate. However, caffeine is bad for those who are anxious. Each of us has a different level of tolerance for caffeine. Some of us may feel just more awake but for some, it may lead to more anxiety and feeling jittery. While coffee is healthy to a certain level, having more than 5 cups of coffee may have a negative impact on your mental health.

Write It Down

If stress is becoming a hurdle to living your day-to-day life, you can consider writing out your feelings in a journal. However, do not only make it a means to write down your problems but also make it a way to realize what you are grateful for. So, write down anything positive that happened in your day too. When you focus on the positive things in life instead of the negative ones you feel good about your life which consequently impacts your mental health.

Chewing Gum

While this may seem little skeptical many studies have shown that chewing gum can be a stress reliever. Chewing gum has also been linked to a happier state of mind.There is some evidence that chewing gum has an effect on brain waves that are similar to the brain waves of relaxed people. This promotes blood flow in the brain and may improve other brain functions too.

Quality time with friends and family

It is no surprise that friends and family can help relieve stress levels. Social support is an essential way to reduce stress. A healthy network of friends and colleagues can also be a huge support for many when going through anxiety. For example, many parents may feel good after coming home to their kids as it promotes the release of oxytocin in our bodies. People with lesser social connections seem to be more depressed than people who have a good support system of friends and family.

Laugh More

Laughing is a great way to relieve stress in your body. It is difficult to feel anxious when you are laughing. This is because moderate laughing reduces the stress response and it relieves the tension in our muscles. Laughing moderately can also improve the immune system. In a research study, it was revealed that laughing caused stress relief in cancer patients and also caused an increase in natural killer cells.

Avoid Procrastination

A key to living a successful life is to make a list of priorities and schedule a time of completion for each of them. You should make sure you keep up with the schedule and not procrastinate to avoid anxiety and stress. When you have a lot to catch up on pending work anxiety can be triggered and you may get stress out while completing work in a time frame lesser than how much is required. Only multi-task if it is not taking a toll on your mental health otherwise divide your time in a way that you give time to each chore separately.

Final Thoughts

Stress management is an important part of life. Stress and anxiety do not only have a negative impact on our mental health but can also affect our physical health. If you are unable to manage stress yourself always seek professional help from a counselor, therapist, psychologist, or psychiatrist.

[i] https://www.sciencedirect.com/science/article/abs/pii/S0195666312000943

[ii] https://pubmed.ncbi.nlm.nih.gov/12652882/

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