5 Things You Can Do Now to Reduce Stress
Most people have experienced significant increases in stress over the past few years as a result of the pandemic, global and USA economic decline, and political division.
Read on to learn 5 simple ways to reduce stress.
Stress is the body's natural reaction to difficult situations caused by a hormone called cortisol. Too much of it can devastate the body and mind. It increases irritability and anger and can lead to mental health issues such as depression and anxiety.
1. Look at Less Social Media and News
The news seems to get more and more distressing with every passing year. It doesn't matter whether you get it on paper or through the internet.
Social media encourages you to compare your life with others and feel inadequate. It can also be another source of distressing news or "troll" comments from insensitive users.
Both of these sources of content have the potential to be harmful. They increase your stress levels, harm your relationships, and affect your productivity and work-life balance.
Try putting your phone away more often. Engage in healthier activities like exercise or reading a book. Keep your devices out of your room to help resist the temptation.
A digital detox is an effective plan for reducing stress. Take a short period to lessen the amount of time you spend on your devices. If doing a detox once isn't enough, set aside a day to disconnect every week.
You may even need to delete or disable your social media or news apps from your phone. Every new notification they bring could be another hit to your mental health.
2. Eat a Better Diet
The saying "you are what you eat" applies to your stress levels. Physical and mental wellness are so intertwined that if one suffers, so does the other.
Your body won't be able to provide the energy you need to handle stress if you don't give it the proper fuel. Your Your immune system will also suffer, and you won't be able to ward off illnesses.
Always eat a balanced diet that includes all of the major food groups. Try to eat at least 3 small meals a day with no heavy snacks in between.
Exchange unhealthy foods or drinks for better options. Drink water or tea instead of coffee or sugary soda. Eat vegetables instead of potatoes or bread.
If you need a quick boost of serotonin, try eating warm comfort foods. Increase your fiber intake to decrease your perceived stress levels. Omega-3 fatty acids regulate your cortisol levels.
America is one of the most sedentary countries in the world. Spending more than half of the day sitting is no longer uncommon, and it's one of the worst changes the world has ever seen.
A lack of exercise increases your risk of heart disease, the most common cause of death in the world. It also makes you more likely to develop:
- High blood pressure
- High cholesterol
Getting up and moving helps the body, but there are also mental benefits of exercise. It reduces the level of the stress hormone cortisol while increasing levels of mood-boosting endorphins.
Start slow and build up an exercise routine. It should include aerobic exercise like walking and strength training like lifting weights. Stick to it and you'll notice a change in your body and mind.
If you really want to reduce stress, make your workouts a social activity. Do them in a group and find a partner who can hold you accountable. You'll be more motivated to move every day and get the social interaction you need.
4. Spend More Time with Friends and Family
America is not only more stressed than it's ever been but also more lonely, and it's no wonder why. Social interaction is one of the best ways to lower your stress.
Schedule time to spend with your friends and family whenever you can. Focus on communicating with them face-to-face. Put your phone away and listen to what they're saying.
When your loved ones are busy, look for activities in your community. Visit local businesses or volunteer at organizations that need your help. Join a gym or sports club to get exercise and social interaction at the same time.
When you do use social media, use it to find local events or activities. Some groups meet every week, giving you a reliable way to get regular social interaction. A local newspaper or website is another useful source for finding out where to meet up in your area.
5. Read a Book
Trying to escape from stress is a natural response, and reading a book is one of the best options. It engages your mind and keeps you from overthinking.
You'll also begin to notice that reading affects your body. It can reduce your heart rate and ease muscle tension.
Finishing a book even has positive social effects. Hearing about another person's story, even if they're fictional, can help you identify with them. You'll have more empathy the next time you interact with others in the real world.
Make sure to choose the right time and place to bring out your book. It'll be hard to reduce stress if you're worrying about unfinished work or plagued by distractions.
Choose the right book for your current mood and mental state. You may want to avoid a self-help book about something in your life that you're already feeling guilty about or a story that deals with fears that are already keeping you up at night.
More Ways to Reduce Stress
There's been a mental health epidemic raging throughout America since the pandemic. Stress is one of the primary culprits, but there are a few simple ways to ward it off.
Avoid distressing news and social media posts when you can. Exercise and eat a healthy diet. Take the time to be social with your friends, family, and community members. Read a book that you enjoy in a private room.
Supplement Relief offers natural ways to improve your physical and mental health. Check out our webinar to learn more ways to reduce stress.
Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune disorders, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.
Learn more about Jay Todtenbier.
We encourage you to take advantage of these FREE Wellness Resources on our website.
10 Fun Facts About Exercise That'll Get You Moving
Understanding the benefits of exercising can help motivate you to start working out more. Want to know more about how exercise can improve your life?
Then read on to find out ten amazing fitness facts that will get you moving!
Our Immune System Health & Lifestyle Choices
Most people know that the immune system is responsible for fighting off pathogens and ensuring ongoing good health, but few are aware of the interaction between the immune system and the gastrointestinal (GI) tract. This relationship is mediated by a complex community of gut bacteria, known collectively as the gut microbiome.
Learn more about how our lifestyle choices affect our immune health and practical things we can do to live better today.
The Ultimate Stress Survival Guide: What You Need to Know
We live busy lives, and sometimes the expectations from our job, families, social lives and society at large can leave us feeling overwhelmed, stressed out, and unable to cope.
There are many causes for chronic stress, and everyone will notice different stress symptoms.
Why You Should Choose Omega-3 Rich Foods in Your Diet
For years, health experts have touted the benefits of consuming omega-3 fatty acids, but most people don't understand why they are essential. Omega-3 fatty acids are vital for the health of your body's cell membranes and provide benefits for blood vessels, immune systems, lungs, and endocrine systems.
The information, knowledge, and experience shared on this website is the opinion of SupplementRelief.com. This site and its content is intended to enhance your knowledge base as YOU MAKE YOUR OWN HEALTHCARE DECISIONS in partnership with your qualified health professional. These statements have not been evaluated by the Food and Drug Administration. Any products referred to are not intended to diagnose, treat, cure or prevent any disease.
Comments are displayed in order of the last one posted so the most recent Comment is at the top and older Comments are towards the bottom. Replies within a Comment are displayed in reverse order with the oldest Reply at the top and the most recent one at the bottom.
Each post identifies who made the post and the date and time the post was made.
Mouse over the icons for tooltips that explain what the data means.
If you see this icon you can attach an Audio file to your post.
If you see this icon you can attach a Document file to your post.
If you see this icon you can attach an Image file to your post.
If you see this icon you can attach a Video file to your post.
You will see the Ban icon (Report Post as SPAM) immediately following the Timestamp of the post. Click this icon if you feel strongly that the content posted is not appropriate and should be reviewed by the Forum Moderator. You will be provided with a confirmation dialog to be sure you wish to submit this post for review. If submitted, the Forum Moderator will be notified to review the post and will determine what type of action to take.
Click in the upper right corner of this Help modal or anywhere on the web page outside of the modal to exit Help.×