5 Ways to Work Towards Less Stress
By Brooke Bonfadini
|
40 million adults. This astounding number is how many adults in the U.S. battle with anxiety and depression each year. I am always disheartened by these statistics and can’t help but wonder, how can we fix this? Dealing with a life-long mental health battle myself, I’ve found that small victories each day are more effective long-term than attempting a lifestyle change all in one day. In light of that, I decided to write down 5 little things you can do each day to combat negative emotions.
|
©PreciousPeachPhotos
|
1) Allow yourself time in the morning
Every morning I give myself an hour before my day actually “begins” to mentally prepare for the day ahead. I’m not suggesting everyone needs to take a large chunk of their morning to do this, but setting aside 5-10 minutes of mindful activity in the morning can make a huge impact on the rest of your day. Think of these few peaceful morning minutes as a way to set your tone for the day.
2) Say one kind thing to yourself
Anxiety and depression can often lead to a negative self-image and a firm, but untrue, belief that you are not as amazing as other people. In order to begin to combat this mindset, saying one kind thing to yourself each day can slowly change your perception of yourself and force you to think about your incredible qualities. If you believe that you are amazing, just imagine all of the things you’ll be capable of!
3) Make some time for exercise
I know this is a common suggestion for ways to improve mental health, however, most people seem to take this suggestion as more than intended. “Exercise” doesn’t need to be a 6 am run or two hours at the gym. Instead, try 20-30 minutes of yoga. Yoga allows you to focus on how you are feeling emotionally as well as physically. If you have the luxury of spending hours at the gym, then go for it! But, if exercise is new or hard for you, then there is absolutely no harm in starting small. Consider trying out this 10 minute yoga flow to release the tension in your hips and relieve emotional stress.
4) Drink lots of water
This one surprises a lot of people but, dehydration can actually cause a significant drop in mood. When you are dehydrated, your energy levels decrease noticeably, and you are more likely to be irritable. Drinking water throughout your day is a fairly easy way to ensure you aren’t fostering impending fatigue. However, remember to opt for a refillable water bottle so you don’t waste plastic!
5) Go outside
Being outside, even for 5 minutes, always greatly improves my mood. Fresh air and a new perspective can clear brain fog and promote relaxation. Taking a look at the bigger picture is so important, and I can’t think of a better way to do that than examining the beautiful planet we live on! Going outside is also a great way to remove yourself from a stressful situation for a few moments, giving you time to calm yourself before readdressing the situation. Rumination, or the pattern that causes you to continually dwell on your negative emotions when feeling depressed, is often a major factor in depression. Studies have shown that taking a walk outside can help prevent rumination by creating positive distractions.
|
Although everyone’s mental health journey is different, these 5 things have helped me lower my stress levels significantly. If doing 5 more things per day seems overwhelming, just start with one of them. Once that thing becomes a habit, and no longer seems like something on your to-do list, add another! Gradually, you will have altered your lifestyle to be less stressful and more mental-health friendly.
|
Brooke Bonfadini
|