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Saturday, 9 April 2022

how to relieve anxiety and stress


how to relieve anxiety and stress

 1. Get more physical activity 

If you’re feeling stressed, moving body on a consistent basis  help.

A 6-week study in 185 university student found that participating in aerobic exercise 2 day per week significantly reduced overall perceived stress and perceived stress   uncertainty. Plus, the exercise routine significantly improved self-reported depression

Many other studies have shown that engaging in physical activity p reduce stress levels and improve mood, while sedentary  may lead to increased stress, poor mood, and disturbances 

2. Follow a healthy diet 

Your diet affect every aspect  your health, including your mental health.

Studies show that people who follow diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels 

Being chronically stressed may lead you  overeat and reach  highly palatable foods, which may harm your overall health and mood.

3. Minimize phone use and screen time  

Smartphones, computer, and tablet are  unavoidable part of everyday life  many people.

While these devices are often necessary, them too often may increase stress level.

A number of studies have linked excessive smartphone  and “iPhone addiction” with increased levels of stress and mental health disorders (

4. Consider supplements

Several vitamin and minerals play an important role your body’s stress response mood regulation. As such, a deficiency in one  more nutrients may affect your mental health and ability to cope with

Plus, some studies show that certain dietary supplements may help reduce  and improve mood.

For example, when you’re chronically stressed, your magnesium level  become depleted.

5. Practice self-care

Setting aside time to practice -care may help reduce your stress level. Practical example include:

going for a walk o

taking a bath

lighting candles

reading  good book


preparing a healthy 

stretching before bed

getting a massage

calming scents


Studies show that people who engage  self-care report lower levels of stress and improved quality of life, while a lack of self-care is associated with higher of stress and burnout  Source).

Taking time for yourself is essential in  to healthy life. This is especially important for people who tend to be highly stressed, including nurses, doctors, teacher caretaker.

6. Reduce your caffeine intake

Caffeine is a chemical found in coffee, tea, chocolate, energy drink that stimulates your central nervous system.

Consuming too much may worsen and increase feeling of anxiety ().

Plus,  may harm your sleep. In turn, this may increase stress and anxiety symptom).

People have different thresholds for how much caffeine they  you notice that caffeine makes you jittery or anxious, consider cutting back by replacing coffee or energy  decaffeinated herbal tea  water.

7. Spend time with friends and family

Social support from friend and family may help you  through stressful times and cope with stress ).

A study that in 163    young adults in college associated levels of support from friends, family, and romantic partners with loneliness, depressive symptoms, and perceived stress ().

Having a social support system is important for mental health. If you’re feeling alone and don’t have friends or family to depend on, social support groups may  joining sports team or volunteering for a cause that’s important to you.

8. Create boundaries and learn to say no

Not all  are within your control, but some are. Putting too much on your plate may increase your stres load and limit the amount of time you can spend self-care.

Taking control over your personal life may help reduce  and protect your mental health.

One way to do this may be  say “no” more often.  especially true if you find yourself taking  more than you can handle, because juggling many responsibilities may  feeling overwhelmed.

Another way take control of your stress is to stay on top of your priorities  avoid procrastinating.

Procrastination may harm your productivity leave you scrambling up. This can cause stress, which negatively affect your health and sleep quality 

A study in 140 medical students in China linked procrastination  increased stress level. The study also associated procrastination and delayed stress reactions with more negative parenting , including punishment and rejection ().

10. Take a yoga class

Yoga has become a popular method of relief and exercise among all age groups.

While yoga styles differ, most share a common goal — to join your body and mind by increasing body and breath 

Several studies show that yoga help reduce  and symptoms of anxiety and depression. Plus, it can promote psychological well-being (

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