Monday, August 8, 2022

How To Relieve Stress And Depression

Recognising Your Stress Triggers

How to Reduce Stress, Anxiety and Depression

If you’re not sure what’s causing your stress, keep a diary and make a note of stressful episodes for two-to-four weeks. Then review it to spot the triggers.

Things you might want to write down include:

  • the date, time and place of a stressful episode
  • what you were doing
  • a stress rating

You can use the diary to:

  • work out what triggers your stress
  • work out how you operate under pressure
  • develop better coping mechanisms

Doctors sometimes recommend keeping a stress diary to help them diagnose stress.

Simple Ways To Relieve Stress And Anxiety

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Stress and anxiety are common experiences for most people. In fact, 70% of adults in the United States say they feel stress or anxiety daily.

Here are 16 simple ways to relieve stress and anxiety.

Exercise is one of the most important things you can do to combat stress.

It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress.

The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who dont exercise .

There are a few reasons behind this:

  • Stress hormones: Exercise lowers your bodys stress hormones such as cortisol in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
  • Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.
  • Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental wellbeing.
  • Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.

Activities such as walking or jogging that involve repetitive movements of large muscle groups can be particularly stress relieving.

Dealing With The Winter Blues

For some people, the reduced daylight hours of winter lead to a form of depression known as seasonal affective disorder . SAD can make you feel like a completely different person to who you are in the summer: hopeless, sad, tense, or stressed, with no interest in friends or activities you normally love. No matter how hopeless you feel, though, there are plenty of things you can do to keep your mood stable throughout the year.

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Tips On Managing Stress

Stress Management Techniques Are Useful In Coping With Depression. Stress Relief Can Also Help Prevent Depressive Symptoms From Developing. Some Helpful Stress Management Techniques Include:

  • 1. Getting Enough Sleep
  • 2. Eating A Healthy Diet
  • 3. Finding A Relaxing Hobby, Such As Gardening Or Woodworking
  • 4. Doing Breathing Exercises To Lower Your Heart Rate

Examples Of What Can Cause Stress Include:

14 Ways to Reduce Anxiety Naturally
  • 1. Being Robbed, Mugged, Or Attacked
  • 2. Major Natural Disasters, Such As Earthquakes, That Can Damage Your Home Or Destroy It Altogether
  • 3. Losing Your Job
  • 4. Getting Into A Fight With Your Spouse Or Significant Other
  • 5. Getting Into A Car Accident, Which Can Cause Physical, Emotional, And Financial Stress

Certain Lifestyle Choices Can Also Contribute To Your Stress Levels. This Is Especially True If They Affect Your Overall Health Or If You Become Dependent On Unhealthy Coping Mechanisms. Lifestyle Choices That Can Increase Your Stress Include:

  • 1. Heavy Or Excessive Consumption Of Alcohol
  • 2. Spending Too Much Time Watching Television Or Playing Video Games
  • 3. Not Getting Enough Exercise
  • 4. Smoking Or Using Illegal Drugs
  • 5. Working At A High-pressure Job

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What Types Of Vr Might Work For Pain

Wondering which VR program might be best for your pain? There are several VR software programs out there worth exploring. Here are some options to consider.

BehaVR uses a progressive, multisession VR experience that is built on Balance, a program that teaches stress resilience and emotion regulation.

BehaVR

BehaVR, LLCs progressive, multisession VR experiences are built upon Balance, which is a program that teaches stress resilience and emotion regulation.

“Stress is intertwined with pain, says founder and CEO Aaron Gani. Chronic pain is both physical and emotional. For this reason, the BehaVR strategy is to take analog, evidence-based concepts and turn them into digital VR experiences. The companys Pain Neuroscience Education program has been shown to be effective5 by leveraging the neurological and psychological power of VR.

We have a cloud platform that directs the patients experience the whole time, collecting data from the patient during each session, Gani explains. With VR, we literally take over and teach patients how to rewire the brain circuitry that keeps them stuck in chronic pain.

To use BehaVR, a headset and internet are required. Some content is preloaded to the headset, and when the user logs into one of the experiences, information is exchanged over the internet. We can track what you are doing during each session including from your pain rating scale, says Gani.

XR Health

Cynergi VR

Sun For Rescue & Vitamin

A lot of us are not potentially getting enough of Vitamin-D due to the working hours and no workouts in the morning.

As we mentioned earlier that lack of vitamin deficiency could lead to mood swings and depression. Therefore, here comes the sun for your rescue.

The serotonin level drops down which causes the overwhelming sadness and depression.

We dont want to tan thoroughly. Instead, sit for 15-20 minutes in the morning sunlight and get Vitamin-D. Sit twice or thrice a week to boost up the vitamin-D.

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How Can We Handle Stress In Healthy Ways

Stress serves an important purposeit enables us to respond quickly to threats and avoid danger. However, lengthy exposure to stress may lead to mental health difficulties or increased physical health problems. A large body of research suggests that increased stress levels interfere with your ability to deal with physical illness. While no one can avoid all stress, you can work to handle it in healthy ways that increase your potential to recover.

  • Eat and drink to optimize your health. Some people try to reduce stress by drinking alcohol or eating too much. These actions may seem to help in the moment, but actually may add to stress in the long run. Caffeine also can compound the effects of stress. Consuming a healthy, balanced diet can help to combat stress.
  • Exercise regularly. In addition to having physical health benefits, exercise has been shown to be a powerful stress reliever. Consider non-competitive aerobic exercise, strengthening with weights, or movement activities like yoga or Tai Chi, and set reasonable goals for yourself. Aerobic exercise has been shown to release endorphinsnatural substances that help you feel better and maintain a positive attitude.
  • Stop using tobacco and nicotine products. People who use nicotine often refer to it as a stress reliever. However, nicotine actually places more stress on the body by increasing physical arousal and reducing blood flow and breathing.
  • There are several other methods you can use to relax or reduce stress, including:

    Connect With Friends And Family

    Anxiety & Depression : How to Relieve a Stress Headache

    This can be one of the hardest things to do when feeling depressed, but it is one of the most rewarding activities. Isolating oneself from others may seem like a good idea, but put a limit on it and then get out there again.

    Confiding in friends and family members can have a huge positive effect on your mood.

    Also Check: What To Do When Stressed And Anxious

    What Are The Behavioural And Emotional Effects Of Stress

    When you are stressed you may experience many different feelings, including anxiety, irritability or low self-esteem, which can lead to becoming withdrawn, indecisive and tearful.13

    You may experience periods of constant worry, racing thoughts, or repeatedly go over the same things in your head. You may experience changes in your behaviour. You may lose your temper more easily, act irrationally or become more verbally or physically aggressive.14 These feelings can feed on each other and produce physical symptoms, which can make you feel even worse. For example, extreme anxiety can make you feel so unwell, that you then worry you have a serious physical condition.

    Tips To Manage Anxiety And Stress

    Coping Strategies

    Try these when you’re feeling anxious or stressed:

    Fitness Tips: Stay Healthy, Manage Stress

    For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity each week, 1¼ hours of a vigorous-intensity activity , or a combination of the two.

    • 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
    • Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
    • Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
    • Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find its more fun to exercise while listening to something they enjoy.
    • Recruit an exercise buddy. It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
    • Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.

    Resources

    If you are the parent of a college-aged child with an anxiety disorder, here are some tips to help with managing his or her anxiety.

    Read Also: What To Take For Stress Headache

    Helpful Organisations For Money Worries

    It is important if you are worried about your finances and debts that you do not try to deal with them alone. There is a lot of help and support available to you through organisations such as Step Change and Citizens Advice.

    You should also talk to your GP or a trusted health professional if you are worried about how debt is affecting your mental and physical health.

    Tips To Manage Stress

    Depression Infographic

    In todays society, stress and change often are thought of as the same thing. Stress is a physiological and psychological response to situations the body and mind find to be overwhelming. We often ask ourselves how we should manage stress. There are many ways people manage stress and reduce the overall stress of day-to-day activities. With the fast pace of work and home, and being constantly inundated with technology and still wanting to have time to connect with those around us, our lives can feel overwhelming and stressful at times.

    Manage how you live with these five tips to feel less stressed:

    1. Use guided meditation.

    Guided meditation is a great way to distract yourself from the stress of day-to-day life. There are many guided meditations available on the internet that can help you find 5 minutes of centered relaxation.

    2. Practice deep breathing.

    Deep breathing is a great way to reduce the activation of your sympathetic nervous system, which controls the bodys response to a perceived threat. Deep breaths taken in to a count of five seconds, held for two seconds and released to a count of five seconds, can help activate your parasympathetic nervous system, which helps reduce the overall stress and anxiety you may be experiencing.

    3. Maintain physical exercise and good nutrition.

    4. Manage social media time.

    5. Connect with others.

    Topics in this Post

    Also Check: How To Ease Anxiety And Stress

    Why Is Dealing With Depression So Difficult

    Depression drains your energy, hope, and drive, making it difficult to take the steps that will help you to feel better. Sometimes, just thinking about the things you should do to feel better, like exercising or spending time with friends, can seem exhausting or impossible to put into action.

    Its the Catch-22 of depression recovery: The things that help the most are the things that are the most difficult to do. There is a big difference, however, between something thats difficult and something thats impossible. While recovering from depression isnt quick or easy, you do have more control than you realizeeven if your depression is severe and stubbornly persistent. The key is to start small and build from there. You may not have much energy, but by drawing on all your reserves, you should have enough to take a walk around the block or pick up the phone to call a loved one, for example.

    Taking the first step is always the hardest. But going for a walk or getting up and dancing to your favorite music, for example, is something you can do right now. And it can substantially boost your mood and energy for several hourslong enough to put a second recovery step into action, such as preparing a mood-boosting meal or arranging to meet an old friend. By taking the following small but positive steps day by day, youll soon lift the heavy fog of depression and find yourself feeling happier, healthier, and more hopeful again.

    Natural Tips To Relieve Stress Anxiety And Depression Quickly

    Updates: 04/23/2021

    For many of us, relaxation means getting rid of the stressful zone instantly. However, this does little to decrease the damaging effects of stress. In order to effectively fight off stress, you had better activate your bodys natural relaxation response. You could do this by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise, and yoga. Here are 27 natural tips to relieve stress, anxiety and depression quickly that you should consider boosting your mood and energy dramatically.

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    Seeking Help For Depression

    Get help if you’re still feeling down or depressed after a couple of weeks.

    Treatments for depression include psychological therapies and antidepressants.

    You can refer yourself for psychological therapies like cognitive behavioural therapy or counselling on the NHS. You don’t need a referral from your GP.

    You can talk it through with your GP first if you prefer. Your GP can also tell you about antidepressants.

    If you start to feel that your life isn’t worth living or about harming yourself, get help straight away.

    You can:

    • contact Samaritans on 116 123 for 24-hour confidential, non-judgemental emotional support

    Accept The Things You Can’t Change

    5 Ways To Relieve Stress, Depression, Anxiety

    Changing a difficult situation isn’t always possible. Try to concentrate on the things you do have control over.

    “If your company is going under and is making redundancies, for example, there’s nothing you can do about it,” says Professor Cooper.

    “In a situation like that, you need to focus on the things that you can control, such as looking for a new job.”

    Read Also: What To Do About Stress Hives

    Managing Stress In Daily Life

    Stress is not an illness itself, but it can cause serious illness if it isn’t addressed. It’s important to recognise the symptoms of stress early. Recognising the signs and symptoms of stress will help you figure out ways of coping and save you from adopting unhealthy coping methods, such as drinking or smoking.

    There is little you can do to prevent stress, but there are many things you can do to manage stress more effectively, such as learning how to relax, taking regular exercise and adopting good time-management techniques.

    Studies have found that mindfulness courses, where participants are taught simple meditations across a series of weeks, can also help to reduce stress and improve mood.

    How To Reach Out For Depression Support

    Look for support from people who make you feel safe and cared for. The person you talk to doesnt have to be able to fix you they just need to be a good listenersomeone wholl listen attentively and compassionately without being distracted or judging you.

    Make face-time a priority. Phone calls, social media, and texting are great ways to stay in touch, but they dont replace good old-fashioned in-person quality time. The simple act of talking to someone face to face about how you feel can play a big role in relieving depression and keeping it away.

    Try to keep up with social activities even if you dont feel like it. Often when youre depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed.

    Find ways to support others. Its nice to receive support, but research shows you get an even bigger mood boost from providing support yourself. So find waysboth big and smallto help others: volunteer, be a listening ear for a friend, do something nice for somebody.

    Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and give you a sense of being neededboth powerful antidotes to depression.

    10 tips for staying connected

  • Talk to one person about your feelings.
  • Help someone else by volunteering.
  • Have lunch or coffee with a friend.
  • Schedule a weekly dinner date.
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    Tips To Help Manage Stress

    If youre feeling down, try these tips:

  • Manage your stress. Stress can wreak havoc on your physical/mental health and steal your happiness. If you are stressed: take a yoga class, go for a long nature walk, meditate, watch a funny television show or engage in activities that help ease tension like cooking, knitting, dancing or socializing with friends.
  • Get Moving. Exercise has been shown to reduce anxiety and depression and make both easier to manage. It helps maintain your overall health, sleep better and increase production of feel-good neurotransmitters referred to as endorphins, all of which contribute to a better mood. Sustained exercise can also produce growth factor proteins, which can help nerve cells grow and make new neurological connections. These biological changes also make you feel better.
  • Eat healthier. In many ways, we are what we eat. Consistent diets that include fruit, vegetables, whole grain, fish, olive oil, low-fat dairy and antioxidants combined with limited consumption of animal foods are associated with lower levels of depression. Conversely, high-fat diets that include red and processed meats, refined grains, sweets and potatoes and lower intakes of fruits and veggies are associated with an increased risk of depression. Unfortunately, our tendency to eat consistently and healthfully go out the window when were stressed and depressed. But making good food choices can lead to healthier outcomes and better mental health.
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