With a little help from COVID, stress is affecting more people than ever before. Nearly 80% of American adults have dealt with some level of anxiety caused by the coronavirus, but the numbers were on the rise even in pre-pandemic days.
It can feel like stress is a natural part of life, but you may not realize how much you’re sacrificing by silently suffering through it.
Acknowledging the stressors in your life can have a profound impact on your general health. And with some helpful mental wellness tips, you can start getting rid of the strain for good. If you still feel overwhelmed by the unavoidable pressures in your life, talk with a naturopathic doctor in Scottsdale about a holistic health program to help get you over the hump.
1. Try Breathing Exercises
Deep breathing is an excellent way to shed stress as soon as you start to feel overwhelmed.
If you need to decompress, stop what you’re doing and get into a comfortable sitting position or lie down on the floor. Take slow deep breaths for about 5-10 minutes.
Don’t breathe into your chest. Instead, use your diaphragm to pull air deep into your belly.
Practicing meditation in this position can take your breathing exercise to the next level by incorporating a mental routine. You can relax away stressors with a focus on your breathing or a repeated positive mantra.
2. Watch What You Eat and Drink
Healthy blood flow is the natural enemy of stress, and you can do a lot for your body and mind by following healthy eating habits. Eating a diet full of vegetables, fruits, whole grains, and plant-based proteins provides the fuel to keep your body’s systems running efficiently.
When you supply your brain with a healthy amount of mood-enhancing nutrients, you’ll start to see the pressure fade away. But eating the right stuff is only half the battle — you also need to know what to avoid.
It’s easy for many people, particularly men, to turn to alcohol or drugs to temporarily handle stress. But as consistent coping devices, they can alter your brain’s chemistry, making it even harder to manage stress over time. If you do drink, do so in moderation and not as a means to manage your anxiety.
3. Find Time for R&R
Enjoyable activity away from the daily stressors of jobs, chores, and other responsibilities should be a normal part of your routine. There’s no wrong way to do it, as long as you’re engaging in something that makes you feel good. Go for a walk, play with the kids in the yard, listen to music, or do some gardening — whatever gets you to your happy place.
Set aside time after work to engage in your hobbies. Taking 15-30 minutes to walk away from your stressors and relax with something you truly enjoy will give you the mental reset you need to make it through the day.
4. Exercise Daily
Nothing gets the heart pumping and blood flowing like good physical activity. Whether you deal with stress or not, a daily exercise routine is essential for maintaining your physical and mental health.
In general, you should do at least 30 minutes of moderate cardio five days a week (150 minutes weekly). You can take a brisk morning walk before work, go for a swim, or even get your activity in when you mow the lawn. And if you can’t find a half-hour of free time, break your exercise into smaller 5-10 minute chunks throughout the day.
Creating a sustainable diet and exercise plan is one of the key benefits of integrative health in Scottsdale. With a holistic plan in place, you can take a natural approach to stress and anxiety that benefits your whole body as well.
5. Give Yourself a Morning Pep Talk
Stress is an accumulation of negative thoughts and emotions, and you can start turning things around by replacing them with positive thinking. Daily affirmations are repeated phrases that you say to yourself to reframe your reality, helping you visualize how you want the day to go.
Are you feeling stressed out about an upcoming job interview? Try repeating, “I am professional, I am an expert, I can succeed at this job.” Your affirmation can focus on anything, allowing you to take an enormous stressor and reduce its power over you.
6. Become Part of a Community
Connecting with friends, family, and like-minded individuals can give you fresh perspectives on the stress in your life and the support you need to overcome it. If you are having a hard time getting results from your current network, find online forums, Facebook groups, or community organizations where you can find understanding and assistance.
7. Manage Your Time and Your Stressors
Settling into a groove will make the day more predictable and less stressful. Don’t overburden yourself by feeling like you have to control everything and seeking perfection in all that you do. Take a step back, relax, and give yourself a little bit of slack.
Finding that groove is a lot easier when you take stock of what is stressing you throughout the day. You may be dissatisfied at work, anxious over bumper-to-bumper traffic on your daily commute, or overwhelmed by your weekend errands. If you look for a place where you can make changes and remove stressful parts of your day, you’ll earn more breathing room and a chance to depressurize.
Use Daily Mental Wellness Tips for Stress Management
With these mental wellness tips, you’ll be able to effectively eliminate stress and enjoy a more fulfilling daily routine. But if the pressure is still getting the better of you, search “naturopathic doctors near me”.
Naturopathic doctors in Scottsdale, AZ use their expertise to locate the physiological factors that create stress and develop self-healing regimens to naturally find relief. For more information on how we can help you make positive changes for long-term health, contact our team at Core Optimal Health Solutions.