Stress is an unavoidable part of life, but it can become overwhelming if it's not managed properly. Fortunately, there are many ways to reduce stress and improve your mental health. Practicing physical activity, eating a balanced diet, limiting screen time, and taking supplements are all effective strategies for reducing stress. Additionally, problem-solving, spending time in nature, and developing a positive mindset can help you cope with stress in the long-term.
Physical activity is one of the most powerful tools for reducing stress. A 6-week study of 185 college students found that participating in aerobic exercise two days a week significantly decreased overall perceived stress and perceived stress due to uncertainty. Exercise can also help improve symptoms related to common mental health conditions such as anxiety and depression. Eating a nutritious diet is also essential for managing stress.
Not getting enough nutrient-rich whole foods can increase the risk of deficiencies in essential nutrients that regulate stress and mood, such as magnesium and B vitamins. Spending too much time in front of screens is associated with lower psychological well-being and increased stress levels in both adults and children. Screen time can also negatively affect sleep, which can lead to increased stress levels. Taking certain supplements can also help reduce stress.
An 8-week study in 264 people with low magnesium levels found that taking 300 mg of this mineral a day helped reduce stress levels. Combining this dose of magnesium with vitamin B6 was even more effective. Other supplements such as rhodiola, ashwagandha, B vitamins, and L-theanine have also been shown to help reduce stress. Developing healthy habits can also help you cope with long-term mental stress.
Exercising or meditating regularly can help you be less stressed when faced with a difficult challenge. Problem-solving and spending time in green spaces such as parks and forests can also help manage stress. Additionally, being grateful for what you have can improve your mental health, reduce stress, and improve your quality of life. Finally, it's important to take steps to make your life easier. When you can complete everything on your to-do list without the added pressure of hurrying or forgetting things, your life will feel less stressful.
Avoiding activities such as watching the news, being constantly connected to digital devices, drinking alcohol, and consuming too much caffeine can also help reduce stress. Reducing stress is an important part of maintaining good mental health. By following these tips from experts, you can learn how to manage your stress levels and lead a healthier life.