Self-care is the key to overcoming all kinds of anxiety and stress. Although the journey even towards self-love isn’t easy, you can learn how to master it. It's recommended that one must never fully neglect themselves. Self-care means taking a pause to reflect on what one is going through, what the body is trying to communicate and what the mind wants. Simple practices like mindfulness, meditation or any other outdoor activities can help begin the journey to happiness.
Heightened stress levels usually erupt from professional, personal, financial and health-related issues that one can rarely avoid. However, there are also other critical aspects that cause anxiety and depression:
• Childhood trauma
• Discrimination in society
• Professional tension
• Personality type
• Genetics
• One’s coping mechanism
An article inHealthline stated, ’Minimizing the chronic stress of daily life as much as possible can support your overall health. Chronic stress can increase your risk of health conditions, including heart disease, anxiety disorders, and depression.’
These are certain steps that can help you tackle your stress levels:
1. Increased outdoor physical activities: Fresh air is one of the best remedies and can naturally transforms one’s mood in an instant. If you choose to outdoor physical activity –such as playing a sport, swimming, jogging/running or even aerobics 2-3 days a week, it could reduce your stress levels. Inactivity in the body can heighten depressing thoughts and feelings that can adversely affect other parts of your body.
2. A nutritious and balanced diet: In 2022, the National Library Of Medicine released an article suggesting that people who follow a diet high in ultra-processed foods and added sugar are likely to face higher perceived stress levels. Chronically stressed people usually overeat without thinking about the nutritional facts. Avoiding such foods and beverages can improve mental health. Hence its always advised to eat foods that are rich in minerals and have increased nutrient value.
3. Reduced mobile phone usage and screen time: Extreme addiction and mindless consumption of smartphone content can cause complexes among both adults and kids, which in turn raises stress levels. This kind of addiction is associated with lower psychological well-being.
4. Reduced caffeine intake: Caffeine is a form of chemical present in coffee, tea, chocolate, and energy drinks, which directly affects the nervous system of the body. Excess consumption of any of these can hamper the regular sleep cycle, which in turn can increase stress and anxiety levels.
5. Learn to say no: It’s important to say no at times. We are often trapped by professional or emotional obligations, finding it hard to say no even if it causes discomfort or overwhelms us. Saying no is a form of self-care that we all need to acknowledge and implement.
6. Seek medical help: Keep your doctor updated about how you are feeling both mentally and physically. This will enable them to guide you better when you are on the verge of a breakdown. They will also be able to alert or caution you beforehand.
7. Avoid procrastinating: Stress inevitably builds when a task is pushed for too long to the backburner. If we are in the habit of regularly completing our daily chores at home and work, we can avoid feeling guilty and tense.
8. Surround yourself with positive vibes: Be around people who nourish your heart, mind and soul. They will always contribute towards alleviating anxiety or stress.
9. Practice yoga or mindfulness: Specially designed exercises or breathing techniques can release tension and stress from the body, calming you both physically and mentally.
10. Positive affirmation or journaling: Practicing positive affirmations everyday can help: –Popular affirmations include ‘I am good’, ‘I am successful’, ‘I am confident’ or ‘I can surely overcome this’. These help in training our subconscious to believe that what we say is actually true. When you start believing in them, it manifests outside as well. Maintaining a diary or a journal can help you connect with your inner self and build confidence.