When you’re mentally stressed, the body’s stress response stays high. This can worsen your situation and drive you to a state of chronic stress. Chronic stress can cause many other related ailments such as high blood pressure and heart disease. To prevent this from occurring, learn relaxation techniques that will help you respond positively to the effects of stress on mental health.
Below are tips to help you make a structured plan and select strategies that can help you build your resilience against stress:
1. Spend More Time around Nature
Connecting with nature can be beneficial to your mental and physical health. All you need is a few minutes of your time out in the garden or green space to keep your mind off whatever is stressing you.
Take a walk in the park or countryside, smell the flowers or the lush trees around you, or just watch the people and animals around you. As much as you can, relate with nature. This is because nature has a way of calming the mind.
Take part in conservation. You can decide to set up a garden in the backyard or become part of the local conservation project. Start an outdoor activity you enjoy doing during your free time. This will help in reducing mental stress.
2. Minimize Caffeine Intake
Coffee, chocolate, tea, and other energy drinks contain caffeine, which is a stimulant. In high doses, caffeine increases anxiety. Everyone reacts differently when they take a certain amount of caffeine. When taken in high quantities, caffeine can increase anxiety and add to your stress and mental health.
Therefore, if you realize that caffeine makes you anxious, immediately cut back.
3. Spend More Time with Your Love Ones
Receiving social support from people closest to you can be helpful during stressful moments. It’s important for you to be part of a social circle of friends or a larger family. When stressed, the sense of belonging you feel when surrounded by the people you love can help you cope with your issues.
People who stand with you in your most challenging moments give you a sense of self-worth. So, it’s essential that you spend time with family and friends to help release the good vibes and feelings that only cause oxytocin buildup. Strong social ties are what you need to relax and relieve mental stress.
4. Do Exercises
Exercise helps to combat stress. By exerting pressure on your body, you can relieve your mental stress. Exercising regularly will also relieve your anxiety.
Doing regular exercises and some sports nutrition can help lower stress hormones like cortisol in your body. When you release endorphins through exercise, your mood will improve tremendously.
Exercise also improves the quality of your sleep. That’s why it’s crucial during times of anxiety and stress. It is also another form of boosting your confidence and mental wellbeing.
Choose an activity you love, such as jogging, yoga, walking, or dancing, and make a routine that will help you lower your daily stress levels.
5. Go for Yoga Classes
Yoga is one of the best methods of exercise and mental stress relief. Yoga lessons have a common goal of joining your body and mind and ensuring your overall wellbeing. It increases the awareness in your body and breath and helps you understand why reducing mental stress is important.
Many have studied Yoga, and its effect on one’s mental health is overwhelming. According to research, yoga enhances your mood and can also be an antidepressant. Overall, yoga’s benefits for mental stress and anxiety are linked to the effects it has on your stress response and nervous system.
Yoga lowers blood pressure, cortisol levels, and heart rate. So, if you want to relax and reduce the levels of your stress hormones, you can enroll in yoga classes.
6. Crank up the Music
Listening to slow music can help relax the body. It induces the body’s relaxation response and lowers your heart rate, stress hormones, and blood pressure. Music can soothe and effective in mental stress relief.
Research has revealed that listening to soothing vibes lowers anxiety levels. That’s probably why music is incorporated in meditation sessions. You can create a playlist of your favorite soft music and set your mind to relax or sing out loud.
7. Take Breathing Exercises
Mental stress is known to activate the sympathetic nervous system, which signals the body to switch to the fight-or-flight mode. Such a reaction releases hormones that make your body experience constricted blood vessels, quick breathing sessions, and a fast heartbeat.
There are many deep breathing exercises, including belly breathing, abdominal breathing, paced respiration, and diaphragmatic breathing. These exercises focus on your breath awareness to help slow your heart rate and give you a sense of peace. They help activate the parasympathetic nervous system and make you relax.
You can take breathing sessions at home too. Just spare a little time to focus on your breathing. To do this, sit up straight with both your eyes closed. Place your hand on your belly and start inhaling through your nose slowly.
This time you’ll feel your breath in your abdomen as it travels towards the top of your head. Repeat this process in reverse as you exhale via your mouth.
Stress can overwhelm you sometimes, but you cannot allow it to take over your mental health. Take charge of your life by using plenty of relaxation methods. And, some are so simple to perform at home.
Allow your loved ones to be with you during those times you feel overwhelmed. Try to have fun or preoccupy yourself with activities that you like. This way, you’ll balance your mental stress levels.
Have you ever experienced mental stress symptoms? How did you overcome it? Kindly share your story and experience in the comments section below.
Also Read: Mental health and wellness- The future
‘This post is part of Blogchatter’s CauseAChatter‘
© Ruchie Verma.
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