Everyone experiences stress from time to time. Between juggling your family, commitments, and work, it is easy to become stressed out. Luckily, there are many ways you can help decrease your stress levels and protect your emotional and physical health. Let’s look at how you can begin managing your stress today.1. Stress relief supplements – There are several supplements that help with stress relief. When you are experiencing chronic stress, your adrenal glands produce cortisol. Over time, your adrenal glands can become fatigued, and your immunity may decrease. A stress relief supplement nourishes your adrenal glands for optimal health.
2. Exercise – Getting 30 or more minutes of exercise each day helps to counteract the effects of stress on the body. When you exercise, your mood improves thanks to the release of endorphins that occur during exercise. Getting outdoors has been shown to better than exercising in a gym. Therefore, if possible, try to spend time communing with nature.
3. Sleep – One of the most important things you can do to help decrease your stress levels is to ensure you are getting the recommended 7 to 9 hours of sleep each night. Unfortunately, when you are stressed, you will have difficulty getting to sleep and staying asleep, which further exacerbates your stress. Good sleep hygiene practices help you get the rest your body needs. Good sleep habits include going to bed early, turning off electronics at least two hours before bedtime, and using room darkening blinds or curtains.
4. Breathe deeply – Deep breathing exercises help to rid the body of stress. Whenever you feel stressed out, practice deep breathing exercises. To do deep breathing exercises, sit comfortably with your feet placed flat on the floor. Close your eyes, and concentrate on taking a slow, deep breath. Then slowly exhales and feel the stress leave your body.
5. Muscle relaxation – When you are under stress, your muscles may tense up. Loosening your muscles by taking a hot bath, getting a massage, or practicing progressive muscle relaxation can help decrease the effects of stress on your body. Progressive involves concentrating on each muscle group and focusing on relaxing each muscle group before moving to the next set of muscles.
6. Eat well – Meals filled with lean proteins, fruits, vegetables, and whole grains provide the nutrients and energy your body needs to combat stress and improve your overall health. Furthermore, when you skip a meal, a bad mood is sure to occur, which actually increases your stress levels. Eat a nutritious diet to improve your overall stress levels.
7. Take a break – Most people’s stress is caused by trying to pack too much into their day. One of the best things that can do is learn the importance of downtime. Schedule at least three days of “me” time each week. During this time, do things that you enjoy that are not stressful, such as journaling, reading a book, listening to music, prayer, or meditation.
8. Talk therapy – If you are stressed out, talking to someone you trust like a therapist, clergyman, family member, or friend can help lower your stress levels. When choosing someone to talk to, look for a person who will listen rather than give unwarranted advice. Getting the things that you are stressed out about off of your chest, can help decrease stress levels.
9. Essential oils – Essential oils like lavender, frankincense, ylang-ylang, and chamomile can help decrease your anxiety and improve your sleep. Essential oils can be applied topically, or it can be used as aromatherapy. The scents from these and other essential oils soothe and calm you, thus reducing anxiety and stress levels.
10. Reduce caffeine intake – Caffeine, a stimulant, is found in energy drinks, cola, coffee, chocolate, and tea. Too much caffeine can increase anxiety levels, causing you to feel jittery. Although caffeine in moderation offers a number of health benefits, you should limit your coffee consumption to less than five cups per day.
Stress and anxiety are commonplace in today’s world. Stress can impact your physical and emotional health, which is why you need to learn how to manage your stress levels. Practicing stress relief techniques, making good lifestyle choices, and eating well can help to decrease your stress levels.