From spending time outdoors to keeping a gratitude journal: Simple ways to reduce stress

Stress has been made an unavoidable aspect of contemporary life. It might come from work pressure, money problems, family responsibilities, or even the constant barrage of messages from our smart phones. While some stress might sometimes prove beneficial to us, too much of it would not only do us physical harm but would also negatively affect our mental health putting us at risks of numerous diseases such as depression, anxiety, heart disease, and insomnia. Here's a look at ways on how to manage your stress:

Spending some time every day writing down those things you feel grateful about will enable you to concentrate on the positives rather than the negatives. Some research suggests that cultivating gratitude can contribute to reduced stress levels, increased emotional wellbeing, and improved quality of sleep. You don’t necessarily need to write extensively; even writing just three things to be grateful about every night can do the trick.

If you feel stressed, then you might notice that your breathing has become faster and shallower. Deep breathing allows stimulating the body’s relaxation response through heart rate reduction and calming effects. Try inhaling slowly through the nose for four seconds, holding your breath for four seconds, and exhaling slowly through the mouth for six seconds.

Being always exposed to news, e-mails, and social networks may lead to information overload and increase stress. Try to limit your use of technology by not using your mobile while eating or taking regular digital detox breaks during the day. This will allow you to have some rest for your mind and concentrate better.

Mindfulness means paying attention to what is happening right now without any kind of judgment. Regular mindfulness or meditation training decreases stress and anxiety levels and increases your emotional regulation. Start with five minutes per day.

Discussing what is bothering you with a close person can help alleviate some stress. Friends, relatives, or support groups can provide you with consolation and comfort when you need it. It was found that social connections correlate with reduced stress levels and better mental well-being.

Engaging yourself in any activity that you really love will be an effective way to escape from the everyday stresses. Engaging in activities such as reading, gardening, painting, cooking, music listening or playing musical instruments can make you relaxed and stress-free.

What we eat has the capacity to affect our feelings and emotions. Our body needs a diet that includes lots of fruits and vegetables, as well as some lean protein and healthy fats.
Being well-hydrated and avoiding too much consumption of coffee, alcohol and sugar is also helpful to avoid energy drops and mood swings.

What we eat has the capacity to affect our feelings and emotions. Our body needs a diet that includes lots of fruits and vegetables, as well as some lean protein and healthy fats.

Being well-hydrated and avoiding too much consumption of coffee, alcohol and sugar is also helpful to avoid energy drops and mood swings.