Most people know what it's like to experience stress. It can feel like a tight knot in your chest, a constant buzzing in your mind, or a weight pressing down on your shoulders. Stress can make your heart race, your muscles tense and your thoughts spiral, leaving you feeling overwhelmed and in trouble.
It's never fun and can actually reap physical consequences. Letting this feeling go unchecked for too long can leave lasting effects on your body and mind. Not only will your mental health suffer, but you may also experience sleep problems, bowel problems, and cardiovascular problems.
So what can you do to prevent these problems? Controlling your stress levels will require some adjustments in your lifestyle. However, once you get the hang of it, you will notice a difference in your mental and physical health. Read on for tips on how to achieve this and begin the journey to a less stressed life.
1. Invest in a hobby
Having hobbies and interests can help reduce stress. Boredom leads to a wandering mind, allowing you to dwell on unpleasant thoughts. Furthermore, without a hobby, you may be left with a sense of unfulfillment in your life. Having something fun to do in your spare time can help keep you distracted and fulfilled.
Whether it's an old familiar favorite or trying something new, pursuing a hobby is worth the time. You can also be productive with these special interests. For example, if you like to crochet, you can make your own clothes, housewares and decorations. This is also a great way to give gifts in a pinch!
Since participating in a leisure activity engages your mind, you will engage in a healthy coping method. This can actually help you process your emotions better or learn how to tune out overwhelming negative thoughts.
2. Improve sleep quality
It's a well-known fact that lack of sleep can make you feel groggy and disoriented. However, not getting good sleep routinely can add up over time and lead to worsening stress. Your body, as well as your mind, needs adequate rest to function well – and that means hitting the REM cycle. This is the deepest level of sleep when your brain can really 'recharge'.
Getting a good night's rest is important enough that it should be a priority in your life. You may need to make some lifestyle changes, such as going to bed earlier than normal to ensure you get eight hours. Although, this can be difficult if you have trouble getting restful sleep. Sitting up at night is no fun.
If you have trouble falling asleep on your own, consider taking a supplement to improve sleep quality. Making the gums of deep sleepfor example, it can give your body that extra boost it needs to improve your night's rest. You should wake up feeling more revitalized than before, and a good start to the day can already reduce stress.
3. Move
Now that you're rested and up and at it, it's time to treat your body to some stress relief. If you have seen Legally Blonde, then you will understand that exercise gives you endorphins and endorphins make you happy. It's true that your body will reward you for staying active, even if you're not a gym rat. Finding a form of exercise that you can definitely enjoy lead to reduced stress levels.
Exercising regularly doesn't have to involve going to the gym or lifting heavy weights. Even a simple 15-minute walk a few days a week can be beneficial. Moving your body and getting your blood pumping can help your mind relax. Just make sure you stretch and warm up first!
4. Increase your diet
It turns out that you really are what you eat. A diet deficient in certain nutrients can actually increase stressmaking your symptoms worse. Furthermore, frequent eating of highly processed and unhealthy foods can have the same effect. Balancing your diet and getting more vitamins and minerals can help.
Evaluate your meal choices in a typical week – are you eating too much fast food? How much protein are you getting? Do you regularly skip meals? All of these elements can be added to a poor diet, but they are usually easy to fix. No crazy dieting is necessary when you make sure your meals are nutritionally balanced. Simple rules to follow for eating healthier are not skipping meals, getting plenty of protein and eating a variety of fresh foods.
5. Try Meditation
You've probably heard that meditation can be very good for your mental health. You might get the image of sitting cross-legged and chanting “ohm,” but that's not what all meditation looks like. Meditation is simply focusing your thoughts on a particular topic or feeling and allowing yourself to process it peacefully. You can try practicing mindfulness, breathing exercises, and even journaling. The main take is slowing down.
Take some time out of your day to have a quiet, meditative moment. You can practice mindfulness by examining how you feel and letting yourself process those emotions. Or, you can focus on your feelings by writing down what you feel and experience in a journal. These are both very productive ways to better understand your mind and acknowledge your emotions, which can reduce stress.
Be kind to yourself
Remember that no one's journey to a happier, healthier life looks the same. There will be ups and downs and some bumps in the road – and that's completely normal. Give yourself some grace as you work towards a less stressful life and you'll start to feel the positive impact.
