You’ve probably experienced stress at some point in life, but it affects everyone in different ways. Depending on the frequency and severity of the stress, your physical and mental health can suffer if you’re unable to control it. Chronic stress can cause high blood pressure, sleep loss, weight gain, depression and cardiovascular disease. Handling stress can be challenging, but you can use the following tips to relieve stress and improve your well-being.
Although it may not be immediately apparent, food has a powerful effect on your mind as well as your body . Making a few gradual changes to your diet can have a profound impact on your stress levels. Meals with high levels of sugar, sodium and preservatives can elevate your stress, and it’s crucial to research the dining establishments you’re interested in. Typically, fast food restaurants and convenience stores carry ready-to-eat meals that provide little nourishment. Most casual dining restaurants offer healthy meals, but don’t be afraid to question the staff about the source of the ingredients and preparation methods. The ideal way to keep track of your caloric intake, sodium and sugar consumption is to prepare meals at home. When you change your diet, try to introduce new meals gradually. A drastic change in your diet can actually trigger more stress if your body and mind are not ready for the disruption. You can also supplement your diet with nutritional products or cbd gummies to minimize stress.
One of the simplest and most immediate solutions to high stress is to practice taking slow, deep breaths. You may have heard a friend or family member tell you to take a breath when you’re agitated, and although it may seem like a commonplace phrase, it’s a proven technique to lower anxiety and stress. Your blood pressure and heart rate increase during a stressful event, and when you control your breathing, you can reduce your elevated levels significantly in a short time. When you feel the pressure building up, close your eyes. Then, slowly breathe in through your nose and breathe out through your mouth. Read our guide to breathing meditation for more on this.
Whether you practice at home or take a weekly class, yoga can benefit your health and minimize stress. Unlike an intense workout at the gym, yoga takes a slower approach to physical and mental fitness. It focuses on controlled breathing and stretching exercises that benefit your body and mind. It may seem intimidating to begin an unfamiliar activity, but you’ll realize quickly that yoga can help you with stress even when you’re just starting. Before joining a class, you can view several free programs available online and on streaming platforms to determine if it’s right for you.
Your surroundings can influence your mood and stress level considerably. If your environment is the source of your stress, it’s best to find a place that you can escape the chaos. For instance, your home may be stressful at times, and you can’t always run away from family disputes or emergencies. However, you can find a secluded spot in the house to go when the craziness has subsided. Designate a quiet place to use aromatherapy to ease your worries. You can use scented candles or incense to fill the room with pleasant aromas while you sit quietly and unburden your mind.
A quiet room is also an ideal location to practice meditation when the stress builds. Similar to yoga, meditation involves controlled breathing in a stationary position. Without learning stretches or poses, you can pick up meditation methods much quicker than learning yoga. You can find countless instructional videos, blogs and articles written on meditation to guide you through beginner and advanced techniques. READ: Meditation scripts for stress.
If you’ve heard a song that made you smile in an unfamiliar place, you’ve experienced the power of music therapy. When stress accumulates, try listening to music that you like to unwind and relax. If you can’t find a quiet space, try using noise-canceling headphones to block out the outside world.
Although it may seem like a challenging task, you can minimize the stress in your life and focus on the positive aspects of the world by using the previous methods.