In the hustle and bustle of the metropolitan lifestyle, every individual in this world is facing some amount of stress and anxiety. As per a study during the past times, it was recorded that around 89% of the Indian population is suffering from some sort of mental instability. Thankfully, our society is now learning to acknowledge the issue leaving behind the taboos and trying to understand the seriousness & importance of mental fitness.
While it is best to surround yourself with loved ones during such difficult periods, however, having faith in yourself and the realization of your self-worth is the one that is gonna help you through these phases. At oneapp, we acknowledge the importance of mental health. This Stress Awareness Day 2020, we tried to bring you some tips and comforting words that can help you sail through the period.
- Know that you’re worthy and a dark night is always followed by a sunrise!
Difficult situations and circumstances can make you feel that you’re in the middle of a dark night with no end. All you have to do in such a situation is to keep faith in yourself. Worrying too much, being upset and nervous can lead you to health issues which you absolutely don’t want. The best thing to do during such a situation is to take a pause and know that just like every good thing, even bad things are not going to last!
- Recognize what makes you feel better
It has been proven that when in stressful situations, our body’s sympathetic nervous system automatically triggers physiological changes. Our breath becomes faster, our adrenaline hormones get induced and the heart begins to beat faster. This process is called a natural survival mechanism (Fight or Flight mode). Here are a few tips to stabilize yourself in these situations, calm your nerves, and reduce the over secretion of your stress hormones.
- Diaghaphmatic Breathing:
This is known to be one of the most effective ways to relax and decrease the increased heart rate due to anxiety or panic attacks. Taking deep breaths will help you lower your anxiety and stress by contracting the diaphragm, a horizontal muscle in the chest located just above the stomach cavity.
- Soothe yourself
An expert pep talk with yourself can soothe your mind and increase emotional comfort. When in such a situation, affirm yourself with positive statements like “I can overcome this situation” – “I am strong” – “I am worthy” – “I am optimistic”. Because you actually are!
- You are what you eat!
Our food intake affects our emotional and mental state on a high level. The most stress and anxiety-inducing foods are caffeine and alcohol. Studies have proven that even if you consume these in smaller amounts, it can trigger your feelings of nervousness and irritability. Resorting to such drinks in an emotional condition will only worsen the situation. Eating good foods, healthy vegetables, and nutritious fruits can induce positive thoughts and an optimistic mindset. Researchers at McMaster University have found evidence that the balanced bacteria in our guts have a lot to do with our moods, hence have good food for a good mood.
4. Step up towards better physical health
It is a well-known fact that exercise can release endorphins, which are also known as “Feel Good” hormones. Research has also suggested that exercise can be much better and effective than any sort of medication for mental health. A non-obsessive workout routine can improve your mood, enhance self-esteem, and increase energy levels. Our endorphins level when released from the body, directly affects our brain which gives euphoric feelings and reduces physical pain.
5. Sleep better to wake up at your best
Not sleeping properly can affect our brain in several ways. A study at the University of Pennsylvania has found that giving up even just a few hours of sleep can lead us to feel angry, sad, and tired due to no reason. Listening to calming and relaxing music and making use of scented candles during the night can help you achieve a good night’s sleep. It is best to keep all your electronic gadgets away from you an hour prior to your bedtime. Electromagnetic waves from electronic gadgets hamper the natural production of melatonin hormones which controls our natural sleep-wake cycle. For an hour before going to bed, cut down on bright lights and electronic gadgets for a deep peaceful sleep.
This National Stress Management Day, oneapp would like to encourage you to follow these practices and lead a happy, healthy life!