Learning to manage stress requires practice, but you can (and need) to do it. Here are 10 ways to make it easier. Regular exercise is one of the best ways to relax your body and mind. In addition, exercise will improve your mood.
But you have to do it often to make it worthwhile. So how much should you exercise each week? Focus on setting fitness goals that you can meet so you don't give up. Above all, remember that doing any type of exercise is better than doing nothing. Progressive muscle relaxation involves relaxing all of the muscles in the body, group by group.
To practice, you can start with a few deep breaths. Moving the body regularly balances the nervous system and increases blood circulation, which helps eliminate stress hormones. Even a daily 20-minute walk makes all the difference. Maintaining proper nutrition not only helps your body feel better, but also your mind, allowing you to better combat stress.
Sudden or ongoing stress activates the nervous system and floods the bloodstream with adrenaline and cortisol, two hormones that increase blood pressure, increase heart rate, and increase blood sugar. Hosted by Editor-in-Chief and Therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares how you can change your mindset to cope with stress in a healthy way. Once using your sensory toolbox becomes a habit, try simply imagining vivid sensations when stress hits you. If you're practicing quick stress relief on your trip to work, take a scented handkerchief with you one day, try listening to music another day, and try a move the next day.
Playing quiet music has a positive effect on the brain and body, can lower blood pressure and lower cortisol, a stress-related hormone. Emotional eating and eating foods high in fat and sugar can provide a temporary sense of relief that increases long-term stress. Therefore, it's important to create a lifestyle that helps you avoid stress and meet challenges in a healthy way. Watching the news, being constantly connected to your digital devices, drinking alcohol, and consuming too much caffeine are just some of the things that can add more stress to your life.
Alcohol, nicotine and caffeine can temporarily relieve stress, but they have a negative impact on health and can worsen stress in the long term. For example, those who exercise or meditate regularly tend to be less stressed in the face of a difficult challenge. But for self-talk to help reduce stress, you need to make sure it's positive and not negative.