Many might undermine it, but stress and anxiety are very common these days, and they affect both mental and physical health. According to a study by IPSOS, around 62% of adults worldwide report feeling stressed to the point that it seriously affects their daily life.

Taking care of your mental health is one of the most important aspects of health today. So, how can you manage it? Let’s take a look.

1. Physical Activity

Join a gym, go cycling, run a marathon, go for a hike, or do anything that involves physical labor to keep yourself busy. Regular physical activity reduces perceived stress and enhances mood by releasing built-up tension.

2. Keep your diet in check

Make sure to consume a diet that is full of whole foods and low in ultra-processed items associated with spiking stress levels. As per a 2022 study, individuals who follow an ultra-processed diet are more likely to experience higher stress levels than those who consume a balanced diet.

3. Take Your Eyes Away From the Screen

Excessive use of smartphones is directly related to increased stress, and in many cases, it hinders the sleep cycle as well. According to a 2021 study, excessive use of smartphones is directly correlated to perceived stress. To reduce it, try exploring your hobbies.

4. Do Self-Care

Simply relax. Self-care doesn’t need to be expensive or complicated; simple acts like breathing exercises, stretching, reading a good book, or taking a walk can significantly lift your mood.

Pro tip: Enjoy the nature around you!

5. Journalise Your Day

If you can write your problems down, you have already won half the battle. Write down your thoughts and emotions; it doesn’t need to be perfect. Just write what you feel and how your day went. Do it before sleep for better results.

6. Reduce Caffeine Intake

Heavy consumption of caffeine can make you restless and increase anxiety. Taking coffee in moderation is considered good for the body, but make sure that your caffeine intake is under 400 mg daily.

7. Spend Time with Loved Ones

Strong social support is linked to lower stress levels. Spending quality time with family and friends offers distraction, emotional support, and a sense of connection.
Healthline

8. Learn to Say No

Be very selective about your choices. Never say yes to anything that, in turn, makes you sad or stressed. Clear boundaries reduce overwhelm and help prevent making harsh decisions.

9. Meditate

Procrastination is the biggest cause of stress. A study of 140 medical students reveals that individuals who procrastinate are more likely to face anxiety and stress. Mindfull practices such as meditation, yoga, and reading help decrease anxiety as well as stress.

10. Practice Deep Breathing

Deep breathing exercises are one of the best instant anxiety relievers. They not only slow the heart rate but also activate the body’s relaxation response, helping stress buildup gradually fade away.

Written by

Suryakant Das

Edited by

Joyita Das