5 Tips To Help Reduce Stress & Fatigue
In the modern era, many of us grapple with the consequences of a high-stress lifestyle. Factors such as demanding jobs, societal expectations, constant streams of news and personal responsibilities can contribute to heightened stress levels and fatigue, which in turn are linked to various health issues, including depression, anxiety, high blood pressure, and sleep disturbances. The good news is that scientific evidence supports several lifestyle strategies to alleviate these stressors.
Here are five strategies to help combat stress:
Prioritize Sleep
Sleep is a fundamental physiological need that impacts our cognitive functions, mood, and overall health. Chronic sleep deprivation has been linked to an increased risk of chronic diseases and can exacerbate feelings of fatigue. Improve sleep quality by:
• Investing in comfortable bedding.
• Minimizing screen exposure and caffeine intake close to bedtime.
• Maintaining a regular sleep-wake cycle, even on weekends.
• Cultivating a calming pre-sleep routine.
Practice Self-Care
Dedicating time for self-care is vital for mental health and wellbeing. Mind-body techniques such as meditation have demonstrated effectiveness in reducing stress. Unpluggingfrom work and social media and engaging in relaxing activities like reading or taking a warm bath can further reduce cortisol levels and promote relaxation.
Nurture Healthy Relationships
Humans, by nature, are social beings, and the quality of our relationships significantly influences our mental health. Interactions that provide emotional validation and support can act as buffers against the detrimental effects of chronic stress. Nourishing existing relationships with loved ones and engaging in community activities, such as volunteering or attending local workshops, can both expand social horizons and foster a sense of purpose. Also, appreciate the health benefits of laughter and find times to smile and laugh with those you love.
Engage in Physical Activity
The integrative approach to health recognizes the inextricable link between physical activity and mental well-being. Regular, moderate exercise serves multiple functions: detoxifying the body through increased circulation, balancing neurochemicals, and releasing endorphins, which naturally elevate mood and reduce pain perception. Activities need not be strenuous to be effective; even gentle movements like tai chi, walking, or restorative yoga can confer significant benefits.
Make Time for the Outdoors
Nature has an inherent healing capacity. Scientific studies have consistently shown that time spent in natural environments — be it forests, parks, or gardens — can lower cortisol levels and decrease blood pressure while enhancing mood and cognitive function. This bio-philic connection to nature, be it through forest bathing or simply listening to natural sounds, rekindles a primal sense of belonging and contentment.
Sources
National Institute of Mental Health – 5 Things You Should Know About Stress. nimh.nih/health/publications/stress/index.shtml
National Sleep Foundation – Why Do We Need Sleep? sleepfoundation/articles/why-do-we-need-sleep
Harvard Health – Sleep and Disease Risk. health.harvard/newsletter_article/sleep-and-disease-risk
Mayo Clinic – Meditation: A simple, fast way to reduce stress. mayoclinic/tests-procedures/meditation/in-depth/meditation/art-20045858
American Psychological Association – Social support: Tap this tool to beat stress. apa/helpcenter/stress-relief.aspx
Harvard Health – The exercise effect. health.harvard/mind-and-mood/the-exercise-effect
Nature Public Health Emergency Collection – Urban green space and happiness in developed countries. ncbi.nlm.nih/pmc/articles/PMC7386497/
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