In our world today, stress and anxiety are among the most common problems in different societies and among different generations, and they affect both mental and physical health. With the acceleration of lifestyle and work and family pressures, it has become necessary to look for effective ways to manage stress and anxiety to maintain a calm and balanced life.
The effect of stress and anxiety on the body
Stress is the body's natural response to stressors, whether psychological, physical or social. As for anxiety, it is a constant feeling of fear or tension, even in the absence of real danger. If treatment is withheld or ignored, both lead to health problems such as insomnia, high blood pressure, and depression. These two feelings can also cause many psychological problems, such as lack of concentration, constant nervousness, and unwillingness to carry out the daily tasks assigned to you. On the physical level, they affect by increasing muscle pain, digestive system problems, and causing a weakened body immunity. Not to mention the social effects that stress and anxiety cause, as it becomes a negative impact on everyone around you.
Effective steps to manage stress and anxiety
Some people may believe that these psychological problems have no solution or that their solutions come by taking some doses of tranquilizing medications. However, experiments and research have proven that there are effective ways to control these two negative feelings.
Relax and deep breathe
Practicing deep breathing exercises helps calm the nervous system. The 4-7-8 technique, which relies on inhaling for 4 seconds, holding the breath for 7 seconds, then exhaling for 8 seconds, has proven effective in reducing stress.
Exercise
Exercise, such as walking, running, or yoga, releases endorphins that boost mood and reduce stress. Therefore, the first piece of advice for people who are constantly exposed to stress and anxiety is to exercise regularly.
Time management
We all suffer from the problem of lack of time and having to do some things urgently, which causes us constant stress. Creating a daily schedule and prioritizing tasks reduces this feeling and also protects you from burnout. You can also divide large tasks into small parts that can be completed easily and reduce the burden.
Proper nutrition
Everything starts from within the body. Eat a balanced diet that contains foods rich in magnesium (such as spinach and nuts) and omega-3s (such as fish), which promotes brain health and reduces stress.
Sleep well
Lack of sleep, or insomnia, is a condition that, in addition to fatigue and a constant feeling of laziness, causes constant stress for a person. Sufficient sleep balances hormones and restores the body's activity. Avoiding caffeine and electronic screens before bed helps with deep sleep