Let's face it: life can be stressful.
Work, family, world events, the changing of the seasons--even in the best of situations, they can take a toll, emotionally and physically.
If you're suffering from the effects of mild stress or anxiety, take heart. There are effective strategies for coping with the stress of day-to-day life.
How to Manage Stress
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Self-Care
Small changes in your lifestyle can make a big impact.
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Regular Exercise
Exercise is one of the best things you can do to relieve stress, and it works best when you do it on a regular basis. Find something physical that you like to do, and start a routine.
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Eat Healthfully
Avoid meal-skipping and junk-food snacks. Reach for nutritious energy-boosters when you're flagging.
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Relaxation Techniques
Relax by practicing yoga or mindful meditation, taking deep breaths, listening to music, or getting a massage.
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Organization
Organize your tasks to help avoid procrastination and stay on top of what needs to be done. Make prioritized to-do lists. Do one thing at a time rather than multitasking. Learn how to say no.
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Keep Perspective
Challenge your negative thoughts. You may be able to free yourself from a cycle of anxiety by letting go of things that are not in your control.
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Get Enough Sleep
In times of stress, it's critical to get a good night's sleep every night. Exercise, relaxation, and supplements like melatonin can help.
You can also try aromatherapy--calming scents include lavender, geranium, rose, sandalwood, and bergamot--and reducing caffeine.
Other tips for enhancing sleep include:
- skipping long daytime naps
- sticking to regular sleeping and waking times every day
- keeping your bedroom dark and quiet
- avoiding exercise within a few hours of bedtime
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Nutritional Support
Nutritional deficiencies can contribute to the symptoms of stress and anxiety. If you're not getting the following in your diet, consider supplements.
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Vitamin A
The antioxidant properties of vitamin A can help keep symptoms of stress under control.
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B-complex Vitamins
The Bs keep your nervous system healthy.
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Vitamin C
Another antioxidant, C can guard against oxidative damage--which can pump up anxiety--to your nervous system.
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Vitamin D
Your body uses vitamin D to help absorb other vitamins, so if you're D-deficient, you may be deficient in other vitamins as well--which can aggravate stress.
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Vitamin E
A stressed-out body uses up vitamin E quickly, so supplementing can bring things back into balance.
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Magnesium
The mineral magnesium is critical to health; a deficiency can bring on symptoms of stress.
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Omega 3s
Research indicates that omega 3s can help with stress. In one study of medical students, those who supplemented with omega-3 essential fatty acids saw their anxiety symptoms go down by 20 percent.
Omega 3s also reduce the body's inflammatory response, which can help with pain.
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Other Supplements
Consider alternative medicine for more support.
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Reishi Mushrooms
They contribute to a calm, centered feeling of physical and emotional well-being.
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Cannabidiol
CBD may also be useful. After evaluating results from 76 studies, a team of scientists deemed CBD to show promising results in the treatment of anxiety and stress.
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