Kick Out Stress With These Tips!
It is normal to feel overwhelmed, tired, and stressed by the challenges of everyday life. Even the COVID-19 pandemic left its mark on many people worldwide, bringing mental health to the forefront of experts’ eyes. Feeling anxious, depressed, and worried is more common than we think; therefore, in today’s article we will learn about signs and symptoms of stress, ways to cope with it and even some changes in food that may help you feel better.
Stress Signs and Symptoms
It is important to identify the symptoms of stress in order to consult with a mental health specialist. Some signs of stress are anger, sadness, frustration, and worry; changes in appetite and energy; difficulty making decisions or concentrating; and physical reactions such as body pains, skin rashes, or headaches.(1)
Take Care of your Body
Simple steps, like exercising regularly, getting plenty of sleep, and avoiding alcohol, tobacco and drugs, go a long way towards being able to deal with stressful moments. Taking deep breaths, stretching and meditating will also help your body and mind stay strong.(2)
Choose Stress-relieving Foods in Your Diet
Believe it or not, some foods can help you relieve stress. For example, chamomile tea may promote restful sleep (3); blueberries are associated with improved mood (4); chickpeas may help improve mental performance (5); broccoli may help reduce depression (6); and even fatty fish, which omega 3 fats may help the body handle stress (7).
Connect with Those Close to You
Although it may be difficult for some, discussing your concerns and feelings with people you trust can be extremely beneficial. Conversation is one of the most effective stress-coping methods. Talking about your feelings and concerns with neighbors, friends, and loved ones can reduce stress and promote resilience. Connecting with your community or faith-based organizations is an important way of reminding yourself of your sense or worth8.
Take Breaks from Watching, Reading, or Listening to Stress-causing Stories.
It’s important to stay informed, but hearing about unfortunate events all the time (especially on social media) can impact stress. Limit your news consumption to a couple of times per day, and disconnecting from your phone, television, and computer screens for extended periods can help you prevent stress symptoms.(9)
Finally, it is crucial not to ignore the symptoms of stress and depression and seek medical attention as soon as possible. You can also contact your local free and confidential crisis resources to connect with a skilled, trained counselor.
A peaceful mind leads to a healthy body.
References:
[1] Centers for Disease Control and Prevention. Coping with Stress. Retrieved on Novem- ber 9, 2022: https://www.cdc.gov/mentalhealth/stress-coping/cope-wi- th-stress/index.html
[2] Centers for Disease Control and Prevention. Coping with Stress. Retrieved on Novem- ber 9, 2022: https://www.cdc.gov/mentalhealth/stress-coping/cope-wi- th-stress/index.html
[3] National Library of Medicine. Chamomile: A herbal medicine of the past with bright future. Retrieved on November 9, 2022: https://www.ncbi.nlm.nih.gov/pmc/arti- cles/PMC2995283/
[4] National Library of Medicine. Effects of Acute Blueberry Flavonoids on Mood in Chil- dren and Young Adults. Retrieved on November 9, 2022: https://www.ncbi.m.nih.go- v/pmc/articles/PMC5331589/
[5] National Library of Mecicine. Impact of legumes and plant proteins consumption on cognitive performances in the elderly. Retrieved on November 9, 2022: https://www.nc- bi.nlm.nih.gov/pmc/articles/PMC5440936/
[6] National Library of Medicine. Antidepressant foods: An evidence-based nutrient profi- ling system for depression. Retrieved on November 9, 2022: https://www.ncbi.nlm.nih.go- v/pmc/articles/PMC6147775/
[7] National Library of Medicine. Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Retrieved on November 9, 2022: https://pubmed.ncbi.nlm.- nih.gov/24757497/
[8] Centers for Disease Control and Prevention. Stress and Coping Resources. Retrieved on November 9, 2022: https://www.cdc.gov/mentalhealth/tools-resources/index.htm
[9] Centers for Disease Control and Prevention. Stress and Coping Resources. Retrieved on November 9, 2022: https://www.cdc.gov/mentalhealth/tools-resources/index.htm
