Daily life strains trigger stress and anxiety in individuals, which hurts their overall mental & physical health without them even realizing it.
Medical research suggests that around 90% of all illnesses are associated with stress. And according to the American Psychological Association report, around 75% of Americans have been experiencing adverse impacts on health due to stress.
Though there are no quick fixes for it, a little self-care, along with therapy and healthier changes in lifestyle can go a long way!
Stress & Anxiety: Signs And Symptoms
People have different responses to stress, but the body usually reacts to it with increased heart rate, elevated blood pressure, abnormal changes in breathing patterns, etc.
Physical symptoms of stress can include:
- Lack of concentration
- Difficulty in sleeping
- Irritability/mood swings
- Muscle tension
- Trembling and excessive sweating
Table of Contents
Stress and Anxiety Management
Remember, stress and anxiety disorders are treatable with sincere efforts to make positive upgrades in life.
Following are 10 effective tips:
Keep Physically Active
It makes you feel lighter both physically and mentally, promoting a healthier body. A healthy body leads to a healthy mind and when everything works together in tandem, it gives a sense of control over emotions and life in general.
You can try basic workouts, cycling, walking, swimming, non-competitive sports, etc.
Maintain A Journal: Write It Down
Sometimes stress can cause mixed feelings, confusion and overthinking. You can always feel the difference when you write your thoughts down categorically on paper. It will help you understand and sort your views.
Try Yoga and Mediation
Yoga and meditation relax your mind, body and soul and help in emotional stabilization. A national-level yoga statistics survey in the US suggests that many people practice yoga for stress relief.
Take Healthy Diet
A balanced diet improves blood circulation which supplies the flow of essential nutrients to all parts of the body and brain for better overall functionality.
Some superfoods can help with stress like dark chocolate, chamomile tea, omega-3 fatty acid, berries, whole foods like nuts, etc.
Say No To Addiction
People often turn to substance abuse like alcohol and drug addiction to run away from their stress. But it in fact worsens the body’s capability to handle the condition further. One should also keep a check on their screen time, caffeine intake, and eating habits.
If you are also going through addiction-induced anxiety disorder, you can take help from a drug rehabilitation hub or an alcohol detox center.
Indulge in reading or a spa or aroma-therapy, practice your hobbies, go traveling and meet new people, and engage in social work.
Just keep yourself busy doing creative and productive things you like.
Get Sufficient Sleep
Sleep deprivation can considerably and visibly affect your energy levels, mood, emotions, mental health and physical performance.
Getting enough time to rest your mind and body keeps the hormone levels from rising compulsively and aid in minimizing anxiousness.
Time with people who make you feel happy and relaxed can help handle stress and anxiety like nothing else.
Talking your thoughts out loud with someone you trust can provide a sense of belonging, emotional support, a better outlook on circumstances, and improve your mood.
Try Laughter Therapy
A good laugh can help tensed muscles relax for up to 45 minutes due to better blood circulation. It increases the body’s intake of oxygen-surging stress-relieving endorphins, which kicks in a sense of welfare.
As they say, laughter is the best medicine.
Seek Counseling And Professional Help
Comprehensive treatments for relief from stress and anxiety are available that include psychotherapy, behavioral therapy, self-care, and necessary medications.
People’s susceptibility or tolerance for stress might vary but as soon as it starts to feel overwhelming, consider it as an alarm signaling that your mind and body are overburdened and you cannot afford to ignore the situation further.
Stress and anxiety disorders if not treated in time might even convert to other dire medical conditions such as depression.
Follow the above tips and take self-care measures to subdue the damage. Do not shy away from asking for help if required.