8 Proven Ways To Reduce Stress and Improve Mental Health
Stress is an inevitable part of life, but when it becomes overwhelming it can have a negative impact on our physical and mental health. Stress can manifest in various forms, such as anxiety, depression, as well physical symptoms like headaches and fatigue. It can also make it difficult to focus and can affect our relationships and work performance.
The good news is that there are many effective ways to de-stress and take back control of your mind and body. These methods can help to reduce the level of stress hormones in the body and improve your overall mental wellbeing.
Here are 8 proven ways to de-stress and take back control of your mind and body:
1. Exercise
Regular physical activity is one of the most effective ways to reduce stress. Exercise releases endorphins, which are the body’s natural feel-good chemicals, and helps to reduce the level of stress hormones in the body. It also improves cardiovascular health and can help to improve overall mental well-being. Even a short walk, jog, or yoga session can make a big difference. Regular exercise can have a positive impact on mood, energy levels, and overall well-being, so make sure to include some form of physical activity in your daily routine.
2. Meditation and mindfulness
Meditation and mindfulness practices can help you focus on the present moment, rather than dwelling on the past or worrying about the future. These practices can also help you gain a sense of inner peace and calm. Mindfulness techniques, such as deep breathing, can also be used throughout the day to help reduce stress in the moment. It’s also important to note that meditation is not just sitting and trying to empty your mind, but rather to focus on the present moment, whether it’s your breath, a word or a sound, or an image.
3. Get enough sleep
Lack of sleep can make stress worse, so it’s important to make sure you’re getting the recommended 7-9 hours of sleep per night. Not getting enough sleep can lead to fatigue, irritability, and difficulty concentrating, all of which can contribute to stress. Establishing a regular sleep schedule and avoiding caffeine and screens before bedtime can help improve the quality of your sleep.
4. Connect with others
Talking to friends and family, or participating in social activities can help you feel more supported and less alone. Having a strong support system can also help you to better cope with stress. Whether it’s a phone call, a video chat, or a socially distanced walk, make sure to schedule some time to connect with loved ones regularly.
5. Indulge in hobbies
Doing something you enjoy, like painting, playing music, or reading, can be a great way to take your mind off of stress. Hobbies can be a form of self-care and can also provide a sense of accomplishment, which can boost self-esteem and reduce stress. Make sure to schedule some time for yourself every day to indulge in your hobbies.
6. Practice deep breathing
Taking slow, deep breaths can help activate the body’s relaxation response and calm your mind. This can be done anywhere and at any time, making it a convenient stress-reducing technique. Diaphragmatic breathing, also known as abdominal or belly breathing, is one of the simplest and most effective ways to reduce stress and anxiety.
7. Mindful eating
Eating mindfully, savoring each bite, and being fully present during your meal can help to reduce stress and improve digestion. Mindful eating can also help to reduce emotional eating, which is often triggered by stress. Take the time to sit down and eat in a calm environment, avoid distractions such as screens, and pay attention to the flavors, textures, and colors of your food.
8. Write it down
Writing down your thoughts and feelings can be a powerful way to process and release stress. It can also help you to gain perspective on your stressors and to develop coping strategies. Whether it’s a journal, a letter, or a poem, writing can be a therapeutic way to express yourself and process your emotions.
If you’re interested in making long-term changes to improve your self-love, try the 30-day self-love challenge!
It’s important to remember that everyone is different and what works for one person may not work for another. You can experiment with different methods and find what works best. Also, it’s important to recognise when stress has become overwhelming and to seek professional help when necessary. The goal is to learn how to manage stress in a healthy way, so you can live a happy and fulfilled life.
