Stress can occur from both internal and external sources and, in some cases, can be beneficial. Research suggests that chronic stress, however, may lead to a variety of health concerns, including high blood pressure, which increases the risk of stroke and heart disease. Learning healthy ways to handle stress can not only reduce anxiety but also improve overall health.
Eat a Healthy Diet
Eating a healthy diet helps the body remain more balanced and less apt to respond negatively to stress. Food and drinks high in caffeine and sugar can hinder attempts to relax and may interfere with sleep. They rev up your system, only to cause a crash when their effects wear off. The resulting mood and energy swings just increase stress.
Get Exercise
An exercise routine can help relieve the negative effects of stress on the body. According to the Cleveland Clinic, aerobic exercise releases endorphins, which can increase positive thinking and overall disposition. Non-competitive sports offer another option, but competitive sports may increase stress levels.
Avoid Nicotine, Alcohol
Nicotine, like caffeine, is a stimulant that can exacerbate existing health conditions. Though alcohol use may seem to reduce stress in the short term, abusing alcohol creates more problems than it solves. Nicotine and alcohol abuse are considered dysfunctional behaviors and can make stress levels increase over time, according to MentalHelp.net.
Remember to Breathe
Breathing tends to become quick and shallow when the body is under physical or emotional stress. Breathing deeply can help the body calm itself. With breaths slowly inhaled and exhaled through the nose, deep breathing causes the stomach to expand, though the chest does not rise and fall. Repeating deep breathing exercises five to 10 times throughout the day or during stressful events can produce a calming feeling.
Meditate
Meditation works to decrease stress by calming the thoughts. Beginning practitioners of meditation may find it difficult to achieve an inner quiet. Repeated practice often solves this issue. Though meditation may be performed at any time of the day, meditating late in the evening may result in nighttime awakening with an inability to return to sleep. Various types of mediation exist, including:mindfulness meditation, transcendental meditation and mini-meditation.
Get Help
If an overflowing daily calendar is a source of stress, make use of a day planner and pencil in some down time. Schedule a massage in the middle of a hectic week. Ask a partner to tend to the children or hire a babysitter for an hour in order to soak in the tub or enjoy a book. Consider delegating some tasks to others. Seek the advice of a physician or mental health professional if stress becomes overwhelming.
