Stress is a normal part of life, but it’s important to know how to manage it effectively. Failing to cope with stress can have negative impacts on your mental and physical health, including mental health problems, physical health issues, sleep disorders, behavioral changes, and substance use. Fortunately, there are many effective ways to cope with stress; the key is finding which strategies work for you. 

Below are some of the healthiest ways to de-stress and prevent more severe health issues from occurring. 

Exercise Regularly 

Physical activity is one of the most powerful stress relievers. When you exercise, your body releases endorphins, which act as natural mood boosters. Exercise doesn’t have to be intense; even light activities like walking, yoga, or dancing can significantly reduce stress levels. Aim for at least 30 minutes of moderate exercise, like brisk walking or swimming, five times a week. For a quick de-stress break, stretch or take a 10-minute walk. 

Spend Time in Nature 

Nature has a calming effect on the mind and body. Research shows that humans have a deep connection with nature, but unfortunately, don’t spend a lot of time outdoors. This can contribute to anxiety, depression, and low moods. Spending time in Mother Nature, whether it’s in a park, near water, or in the mountains, can help reduce stress and improve mood. Try to spend 20-30 minutes outside each day. Take a walk around your neighborhood, work on your garden, or simply sit outside and read a book. 

Assert Yourself 

It’s important to establish healthy boundaries so that you don’t go beyond your physical and emotional limits. Saying yes might seem like an easy way to prevent conflicts and keep people around you happy, but it comes at the expense of your own health and well-being. Putting yourself second can lead to chronic stress, anger, and resentment. Learn to say no so that you have enough time for the things that protect your mental health. 

Practice Yoga

Yoga involves a series of postures and breathing exercises to calm the body and mind. What makes yoga especially beneficial is that it targets the areas most affected by stress: body, mind, and breathing. And, you don’t have to wait until you’re stressed to practice yoga. Incorporating this exercise into your daily routine helps prevent stress from building up in the body. Some of the best types of yoga for stress relief include Hatha yoga, Vinyasa yoga, and trauma-informed yoga. You can enjoy yoga on your own or in a group. 

Try Progressive Muscle Relaxation 

PMR is a relaxation technique that involves systematically tensing and then relaxing different muscle groups in the body. This practice helps reduce stress by releasing physical tension, promoting mindfulness, and triggering the body’s relaxation response. All you need to practice PMR is a quiet space where you won’t be disturbed. Take a few deep breaths in and begin by tensing the muscles in the toes and feet, hold, and release. Continue by gradually moving to other muscle groups while focusing on your breathing. 

Unplug From Technology 

Constant notifications, emails, and social media can contribute to stress and overwhelm. Taking a break from screens allows your mind to rest and can improve your focus, creativity, and mood. Not only that, but multiple studies have found that constant exposure to artificial light can disrupt circadian rhythms, causing depression and mood disorders. Spending too much time on social media can also cause social media comparison, which may lead to depression, anxiety, body image issues, and mental health concerns. 

Get Enough Rest 

Getting more rest can significantly decrease cortisol levels, your body’s main hormone. When you don’t get enough sleep, your body can react like it’s in stress, releasing more cortisol, which can cause weight gain, cardiovascular issues, and hormonal balances over time. Try to get 7-9 hours of quality sleep at night to keep your hormones in check and give you strength to manage your stress. 

Practice Mindfulness and Meditation 

Mindfulness is the practice of being present in the moment, and meditation helps calm the mind. These techniques allow you to focus on the present instead of worrying about the future or dwelling on the past. Regular meditation not only reduces stress but also improves focus, promotes overall relaxation, and lessens anxiety. Set aside 5-10 minutes daily for meditation. Focus on your breath and let your thoughts pass without judgment. 

Limit Caffeine and Sugar

While a cup or two of coffee may not seem like a big deal, it can make your anxiety worse. This happens because the caffeine in coffee can trigger anxiety symptoms. The same is true for sugar, which can increase stress and anxiety when consumed in large doses. Keep in mind that sugar is hidden in many foods, including pasta sauce, condiments, protein bars, and yogurt. 

Focus on eating a balanced, wholesome diet rich in fruits, vegetables, whole grains, healthy fats, and lean meats and dairy products. Replace caffeinated beverages with herbal teas and flavored water. If you must have coffee in the mornings, try mushroom coffee, which contains about half the amount of caffeine as regular coffee. 

Seek Professional Care 

If you ever feel that your stress is becoming hard to manage, or you are experiencing negative effects from stress, such as depression or substance use, reach out for support right away. Chronic stress warrants professional help, and it’s easier to obtain than ever before. You can speak with a therapist in person or online, in both one-on-one and group settings. Cognitive behavioral therapy, for instance, can be especially helpful in addressing the factors in your life causing stress. If you need more than this, consider an outpatient mental health program. 

Recovery Cove in Lehigh Valley has a specialized program for mental health. It includes a wide range of therapies all under one roof, including individual therapy, group therapy, family therapy, medication management, and holistic healing practices. This ensures that you have a structured setting with trained mental health professionals. To learn more about this program and how it can help you overcome your mental health struggles, contact Recovery Cove at 484-549-COVE.