10 Ways to Overcome Stress and Anxiety

What is stress?

Stress is the body's reaction to a challenging and demanding situation. When stressed, our body releases certain hormones as chemical signals to the body's systems to do what is necessary. The body is in a state of fight or flight to confront the dangerous situation it is exposed to, which causes many physical and mental symptoms.

Causes

• Facing a major change such as moving to a new country or starting a new job.
• Pregnancy and childbirth.
• The beginning of marriage.
• Divorce.
• Loss of job.
• School and university exams.
• Being involved in an accident.
• Disease.
• Fertility issues.
• Loss of a loved one.
• Financial problems.
• Wars and disasters.
• Being bullied.

Symptoms

• Anger and sadness more than before.
• Anxiety and irritability.
• Sadness or depression.
• Difficulty concentrating.
• Memory weakness.
• Inability to complete tasks, make decisions, and solve problems.
• Headache.
• Dizziness.
• Pressing teeth.
• Heart palpitations.
• Chest pain.
• Difficulty breathing.
• Feeling constantly tired.
• Sleep disturbance.
• Digestive problems such as diarrhea, nausea, and constipation.
• Loss of sex drive.
• Weak immunity and being more prone to infections than before.
• Changes in appetite, overeating, or not eating at all.
• Isolation.
• Lack of desire to make any physical or mental effort.

Ways to overcome stress

1| Exercise

Exercising regularly is one of the best ways to overcome mental health issues; working out gives the body and mind the relaxation needed to get rid of any tension. It is important to exercise daily for at least half an hour, whether brisk walking or gym exercise, resistance training, or weightlifting.

2| Follow a healthy diet

Our food affects all aspects of our health, including mental health. Many studies have shown a clear link between the high consumption of fast and processed foods, rich in added sugar, and high-stress levels in the body. Therefore, it is essential to eat healthy and natural foods that provide the body with the ingredients it needs to overcome stress or anxiety, such as foods rich in magnesium and B vitamins. Therefore, eating animal proteins, vegetables and fruits, seeds and nuts, and healthy fats such as avocado and olive oil is recommended.

3| Limit screen time

While smartphone and tablet screens have become an integral part of our lives and are often necessary, studies have shown that excessive screen use increases our levels of stress, anxiety, and other mental health problems in adults and children alike. The use of these screens also negatively affects the quality of sleep, which is reflected in increased anxiety and stress.

4| Journaling

Many studies and research have shown that journaling reduces stress for those who do it regularly by providing a positive outlet for their feelings and thoughts. Studies have also shown that journaling has a positive effect on mental health in general, and especially on improving depression, improving the overall quality of life, and increasing productivity.

5| Deep breathing

Stopping the hustle and bustle of life to take a few deep breaths can instantly relieve stress. All you have to do is sit comfortably, close your eyes, take a few deep breaths, and repeat the inhalation and exhalation for five minutes whenever you feel stressed and tense.

6| Practicing hobbies

It is essential to allocate time for things that bring you joy and happiness and practice any hobby that makes you happy daily, even if it takes 15 or 20 minutes, as hobbies help you relax and relieve stress. Hobbies that can be practiced daily include reading, puzzles, coloring, and watching an enjoyable series.

7| Talking about problems

If something is bothering you, talk to someone you trust, such as your husband, a close friend, or a mental health professional. Expressing your feelings and concerns can help reduce any anxiety or stress.

8| Spending time with family and friends

Family support helps us get through difficult times that negatively affect our mental health. Many studies have shown the positive impact of being among people we love and who love us on our mental health and getting rid of depression, anxiety, and stress.

9| Take supplements

Some vitamins and minerals play an important role in how our bodies respond to stress and improve our mood. Therefore, a deficiency in these elements often increases our stress and anxiety. Some studies have shown that supplements such as magnesium, ashwagandha, and B vitamin supplements help significantly improve mood and mental health, such as magnesium, ashwagandha, and B vitamin supplements. However, it is essential to take these supplements based on a prescription and in the manner and dosage prescribed by the doctor.

10| Self-care

It is essential to set aside quality time to take care of yourself. This will help you reduce stress and anxiety and improve your overall mood. You don't have to go on vacation to the Maldives whenever you feel stressed. There are simple things you can do to take care of yourself, such as:

• Walking outdoors.
• Sitting in the bathtub, with refreshing bubbles and aromatic oils.
• Light scented candles such as lavender and frankincense candles.
• Reading an interesting book.
• Exercise.
• Eat a healthy and delicious meal.
• Get a massage.
• Stretching and relaxation.
• Practicing yoga.

Many studies and research have shown that people who practice self-care regularly have lower stress levels than others and are less prone to burnout.

To sum up,

Modern life is full of challenges and demands that can easily trap us in anxiety, stress, and burnout. Therefore, it is crucial to recognize the signs that our mental health is at risk, take care of ourselves physically and mentally, and devote time and effort to getting rid of any stress, anxiety, or depression that may harm our general mood and throw us into the well of depression. These simple steps and a daily routine can help us enjoy a positive mood and good mental health.