Stress is an integral part of our life, and it is impossible to avoid it. This is one of the factors contributing to the development of diseases and shortening our lives. Fortunately, there are ways to deal with stress that can be learned. They are worth knowing and applying in order to enjoy a longer and richer life.
Symptoms of stress
The reaction of the body to various experiences is reflected in our mental and physical health. Hurry, overload of responsibilities, fatigue, new challenges, the fast pace of life are the causes of stress that many of us have to deal with on a daily basis. They are always accompanied by stress and nervousness.
A moderate level of stress has a mobilizing effect, allowing us to better cope with difficult situations. Chronic stress can very easily turn into a destructive force. The person begins to weaken and lose energy. Many diseases have a source of constant tension.
Physical symptoms of prolonged stress:
- accelerated heartbeat;
- chest tightness;
- insomnia and awakening at night;
- problems with the digestive system, such as diarrhea, nausea;
- skin diseases;
- menstrual disorders;
- irritability and aggression;
- mood swings.
We deal with stress from an early age, so it’s no surprise that more and more people are looking for effective, natural ways to manage stress for themselves and their children.
Natural ways to relieve stress
There are many natural ways to relieve stress that can greatly help us. Trying to reduce is one of the key elements of a healthy and fulfilling life.
Natural ways to deal with stress include:
- a nutritious diet that will strengthen the entire body;
- regular use of herbs for stress;
- enough healthy sleep;
- natural essential oils3 (aromatherapy);
- physical activity, preferably outdoors;
- contact with nature;
- natural nutritional supplements;
- meditation and yoga;
- favorite hobby.
There is no single recipe for how to completely get rid of a stressful situation, but it is important to learn how to cope with it. A healthy lifestyle has a huge impact on mood.
Rest is what will help you catch your breath from the rush and stress. Naturally, we experience fatigue and various emotions. Do not try to fit hundreds of cases and activities in a day. We cannot be at our best all the time, full of energy, perfect in all areas. Choose what really matters.
The source of irritability, frustration, nervousness can be caused by fatigue, too much mental stress associated with duties. Lack of sleep adds stress and fatigue. If you observe your emotions, you can learn to cope with depression.
Active rest will make it easier to cope with stress. Spending many hours on social media can significantly increase your stress levels. Maybe you should spend an evening with your family or go for a walk in the forest?
Note! Exercising reduces the level of cortisol, the stress hormone, while increasing the secretion of endorphins. In addition, sports reduce anxiety levels, increase self-esteem and mood, and improve the quality of sleep.
Insomnia completes a vicious circle. Because of the jumps in thought, he does not sleep well, while lack of sleep is an additional stressor that increases the level of tension. To get out of this vicious cycle, you need to regularly engage in physical activity, especially in the fresh air.
Relaxation is also a scientifically proven and highly effective natural stress reliever. It contributes not only to a significant reduction in stress levels, but also to prolong life and improve cognitive functions.
An interesting everyday solution is yoga, which combines physical activity and a kind of meditation, relaxing the whole body.
diet for stress
Organic foods rich in vitamins, minerals and antioxidants should be on the table. Proper nutrition will certainly support therapy, and will prove to be excellent prevention. It has long been known that certain vitamins and minerals affect the proper functioning of the nervous system.
Of course, there is no magic product that can cope with stress. The key to success is variety and saturation of the body with the ingredients it needs for good health and well-being. This means that the better the balanced diet, the better the body functions, including the nervous system responsible for our mental stability.
These Foods Help Fight Depression
Products that should be present in the daily menu are whole grain organic cereals. They contain complex carbohydrates, which are the most important source of energy and additionally increase the secretion of serotonin. Importantly, whole grain cereal products contain a significant amount of magnesium and B vitamins, which are also responsible for the proper functioning of the nervous system.
Vegetables and fruits are also important in our lives, as they are extremely rich in vitamins, minerals and other biologically active substances that improve the functioning of the whole organism.
Also, do not forget about the sources of fatty acids, especially omega-3. They are important for healthy sleep and better coping with difficult everyday situations.
A diet for depression should be rich in omega-3 fatty acids, vitamin B12, zinc, selenium, iron, and folic acid. They can be found in oily marine fish (halibut, salmon, mackerel, herring, sardines). In addition, it is worth introducing linseed rapeseed oil and walnuts, which will ensure the proper functioning of the nervous system.
One of the most important ingredients is vitamin D3 . It is essential for good health. Its deficiency can cause depression, so it should be supplied with food. Foods rich in vitamin D include: fish (eel, salmon, herring), dairy products and eggs.
Iron is also important, which is found in meat, fish, green leafy vegetables, nuts, and whole grains. Iron absorption is enhanced by vitamin C.
Selenium , which is involved in improving mood and reducing feelings of anxiety, is found in cocoa, Brazil nuts, sunflower seeds, fish and seafood.
Folic acid can be found in eggs, spinach, broccoli, avocados, asparagus, Brussels sprouts, peas, bananas, grain products. Folic acid increases the effectiveness of some antidepressants.
Vitamin B12 , which is involved in the production of myelin, which protects nerve cells, is also required in the diet. It is found in meat, fish, dairy products, and eggs.
To feel better, you need to take care of your intestines. Therefore, it is worth introducing into the daily menu pickles, dairy products such as buttermilk, kefir and yogurts, as well as foods with fiber: bran, oatmeal, whole grain bread, vegetables, fruits (fresh and dried), as well as legumes, cereals and nuts.
The diet should be supported with simple exercises such as aerobics, walking, yoga, stretching. Movement releases endorphins, hormones responsible for happiness and positive thinking. Research shows that exercise can also boost self-confidence.
What to avoid?
Store-bought sweets, although they evoke pleasure and joy, are characterized by too much sugar and fat. The energy they give quickly passes.
Such foods contribute to obesity, and are a source of health problems that further deepen depression, and thus a vicious circle is completed.
It is also not recommended to drink alcohol, which interferes with good sleep and can cause anxiety attacks. It also helps reduce serotonin and caffeine levels, which cause mood swings and sleep disturbances.
Herbs help relieve anxiety
Part of the hot drinks can be replaced with healthy herbs that improve well-being, make it easier to fall asleep and support healthy sleep. Herbs are gentle but effective when taken regularly. Treatment usually takes four to six weeks. It can be repeated after a two-week break.
Note! Herbs are not addictive and can be used in a variety of ways for a long time without side effects.
Herbal teas are the most popular, but so are herbal supplements. At home, aromatherapy and baths with the addition of herbal extracts will relieve stress. In addition to ready-made mixtures, flowers, roots, leaves or buds can also be brewed for a relaxing effect.
Popular herbs for calming:
- angelica officinalis;
- hop cones;
- St. John’s wort.
Angelica officinalis . The roots and fruits of this plant have a calming effect on the nervous system, have a positive effect on digestion and metabolism. Angelica is a common ingredient in herbal sedative mixtures.
Hops – a plant that has sedative and hypnotic properties. The active compounds in hops are soothing, which is why it is recommended for dealing with stress and difficulty falling asleep. Hops are a common ingredient in blends and herbal supplements.
St. John’s wort has a positive effect on emotional balance and has antidepressant properties. Regular consumption of herbal tea from St. John’s wort helps to cope with everyday stress.
Valerian is one of the most popular herbs with sedative properties. The active substances contained in valerian calm the nervous system, reduce tension and anxiety. As a result, it is easier to fall asleep, induce a state of relaxation and improve well-being. It is the main ingredient in herbal teas for soothing.
Lavender lowers blood pressure and soothes. Lavender essential oils are often used in aromatherapy for relaxation and sleep aids.
Melissa is popular for relieving nervous excitement and for difficulty falling asleep. It has a calming effect not only on the nervous system, but also in gastric ailments caused by neuroses.
Verbena is a fragrant plant, often found in home gardens, which strengthens the nervous system, soothes and makes it easier to fall asleep.
Additional Information! Gentle herbal remedies will not replace medications for severe anxiety disorders or other mental illnesses requiring professional help, but can greatly improve the comfort of daily life. The best results can be achieved if you drink them regularly.
There are many ways to deal with stress that will help you cope with everyday life. Developing healthy habits associated with a healthy lifestyle is not always easy, but it is possible and very useful.