04/01/2024
April is Stress Awareness Month. Here is how you can help alleviate stress
1) Meditate - A still mind is a stress-free mind, so take a deep breath, quiet your thoughts and let the stress melt away. Even ten minutes of meditation done daily for the next 30 days will do wonders for releasing stress in your life.
2) Breath Exercises - Close your lips and inhale through your nose for a count of four. Hold your breath for a count of seven. Exhale completely through your mouth making a whoosh sound for a count of eight. This completes one cycle. Repeat.
3) Diet - Eat a balanced diet. Your diet affects every aspect of your health, including your mental health. Minimizing your intake of highly processed foods and beverages and eating more whole foods can help ensure your body is properly nourished. Whole food examples: (vegetables, fruits, beans, fish, nuts, seeds)
4) Exercise - Regular exercise has been shown to improve symptomsTrusted Source of common mental health conditions such as anxiety and depression. A 6-week studyTrusted Source of 185 university students found that participating in aerobic exercise 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty. Plus, the exercise routine significantly improved self-reported depression.
5) Minimize phone use and screen time. A 2021 review of literatureTrusted Source points out that several studies have linked excessive smartphone use with increased stress levels and mental health disorders. Spending too much time in front of screens is associated with lower psychological well-being and increased stress levels in adults and kids.
6) Self-care/You time! - Great Examples - go for a walk outside, take a bath, Light candles, read a good book, exercise, prepare a healthy meal, stretch before bed, get a massage, start or practice a hobby, use a diffuser with calming scents, practice yoga.
7) Reduce your caffeine intake if you tend to go overboard. Instead, try a calming tea. Caffeine is a chemical in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system. Consuming too much may worsen anxiety, according to a 2021 review of literatureTrusted Source on the subject. Overconsumption may also harm your sleep. In turn, this may increase stress and anxiety symptoms.
8) Catch up with old friends/family.
9) Start journaling your feelings or write about a topic your passion about.
10) See a chiropractor - Spinal adjustments performed by chiropractors are designed to correct subluxations and restore the natural alignment of the spine. These adjustments help alleviate tension and pressure in the nervous system, which can have a direct impact on stress levels.
11) Music - Music makes the heart grow fonder. - Music has a powerful impact on the brain, particularly in reducing stress. When we listen to music, it can activate the pleasure centers in the brain, releasing dopamine and creating feelings of relaxation and happiness. Additionally, music can decrease cortisol levels, a hormone associated with stress.
