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Monday, 14 March 2022

how to relieve anxiety and stress

 how to relieve anxiety and stress





 1. Get more physical activity 

If you’re feeling stressed, moving your body on a consistent basis  help.




A 6-week study in 185 university students found that participating in aerobic exercise 2 day per week significantly reduced overall perceived stress and perceived stress due  uncertainty. Plus, exercise routine visibly better self-reported sorrow.


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 side of the your health, including your mental health.




Studies show  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 to overeat and reach  highly palatable foods, which may harm your overall health and mood.






3. Minimize phone use and screen time  

Smartphones, computer, and tablet are an unavoidable part of everyday life  many people.




While these devices are the  often necessary, using them too the often may increase stress level.




A number of  have linked excessive smartphone use and “iPhone addiction” with increased levels of stress and mental health disorders (




4. Consider supplements



The Several vitamin and minerals play in the  important role in the your body’s stress reply mood law. As such, a deficiency in one  more nutrients may affect your mental health and ability to cope with stress.




Plus, some show that certain dietary supplements may help reduce and improve mood.




For the example, when you’re always stressed, your Carrillo level may become depleted.


5. Practice self-care



Setting apart time to the practice self-care may help lessen your 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


practicing a hobby


using a diffuser with calming scents


practicing yoga


Studies show that people who engage in the self-care report lower levels of the stress and improved quality of the  life, while a lack of  the self-care is associated with higher risk of the stress and burnout  Source).




Taking time for the yourself is essential in order to the  healthy life. This is the mostly important for the people who tend to be highly stressed, including nurses, doctors, teacher, and porter .


6. Reduce your caffeine intake

Caffeine is the  chemical found in the coffee, tea, chocolate, and energy drink that stimulates your central nervous system.




Consuming  much may worsen and increase feelings of anxiety ().




Plus,  may harm your sleep. In turn, this may boost stress and anxiety symptoms).




People have different thresholds for how much caffeine they  tolerate. If 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 friends and family


Social support from the friend and family may help you get past stressful times and cope with the stress ).




A study that in 163    young adults 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 the important for the your mental health. If you’re feeling alone and do not have the friends or family to the depend on, social support groups may help. Consider joining sports team or step forever  for the cause that’s important to you.



8. Create boundaries and learn to the say no

Not all stressors are the  within your control, but some are. Putting too much on the your plate may boost your stress load and limit the amount of time you can spend on a self-care.




Taking control over your personal life the  may help reduce stress and protect your mentally  health.




One way to do this may be  say “no” more often. This 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 is to stay on top of your priorities  avoid procrastinating.




dally may harm your prolifically and leave you disturb up. This can cause stress, which resentful affect your health and sleep quality 


A study in the 140 medical students in the China linked dally to the multiply stress level. The study always  associated procrastination and delayed stress reactions with the 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 the  common goal — to the join your body and mind by increasing body and breath .




Several studies show the yoga help reduce stress and trait of the anxiety and depression. Plus, it can promote psychological.


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