We all strive for balance in our lives, especially when it comes to managing stress. From headaches to muscle tension, to more serious issues like anxiety and depression, it’s essential to have strong coping skills to maintain positive mental health.
Following are helpful stress management techniques to support sound mental health and strong physical health.
#1 Practice relaxation techniques
Relaxation techniques can help reduce stress and promote a sense of calm. Effective techniques include deep breathing exercises, progressive muscle relaxation and visualization.
#2 Engage in physical activity
Physical activity is a great way to relieve stress and improve overall health. Try setting mini goals for yourself to engage in regular exercise, whether it’s going for a walk, practicing yoga or participating in a team sport. Physical activity can also help boost mood and self-esteem.
#3 Get enough sleep
Getting enough sleep is essential for physical and mental health. Lack of sleep can contribute to stress and anxiety, while getting enough sleep can help improve mood and concentration. Make it a priority to establish a regular sleep routine and practice good sleep hygiene, such as avoiding screens before bedtime.
#4 Practice mindfulness
Mindfulness involves being present in the moment and reflecting on thoughts and feelings. It can help reduce stress and promote a sense of calm. Meditation, mindful breathing and mindful walking are great ways to practice mindfulness.
#5 Engage in enjoyable activities
Engaging in enjoyable activities can help reduce stress and promote a sense of well-being. Make a plan to participate in activities you enjoy, whether it’s listening to music, painting or spending time with loved ones. Engaging in enjoyable activities can also help distract from stressors and promote relaxation.
#6 Maintain social connections
Social connections are essential for mental health and well-being. Make it a point to maintain social connections through activities such as volunteering, joining a club or participating in group therapy. Social connections can help reduce feelings of loneliness and isolation, which can contribute to stress and mental health problems.
#7 Seek professional help
If stress is interfering with daily life, it is important to seek professional help. Mental health professionals provide effective treatments for stress, such as therapy, medication or stress management techniques.
Remember, everyone experiences stress differently, and what works for one person may not work for another. Try different stress management techniques and find what works best for you. By practicing effective stress management, individuals can reduce stress, improve mental health and enhance overall well-being.
References:
American Psychological Association. (2021). Stress. Retrieved from https://www.apa.org/topics/stress
Centers for Disease Control and Prevention. (2021). Coping with stress. Retrieved from https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html
Mayo Clinic. (2021). Stress management. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495
National Institute of Mental Health. (2021). 5 things you should know about stress. Retrieved from https://www.nimh.nih.gov/health/publications/stress/index.shtml
Substance Abuse and Mental Health Services Administration. (2020). Managing stress and anxiety during the COVID-19 pandemic. Retrieved from https://www.samhsa.gov/sites/default/files/tips-social-distancing-quarantine-isolation-031620.pdf
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