Stress is like an uninvited guest that sneaks into our lives unannounced, affecting our work, studies, and even our friendships. It's crucial to discover effective methods for managing it. However, it's important to remember that stress isn't solely negative; facing stressful challenges can enhance our resilience, teaching us how to better handle future pressures.
At TeamNutrition, although we're experts in nutrition, we understand that feeling good mentally is also essential for overall well-being. For those experiencing significant distress, it's vital to consult a psychologist or a mental health professional.
1. Eat Well to Feel Good
Eating a balanced diet is fundamental in regulating stress. Foods rich in Vitamin B and Omega-3, such as spinach, avocados, nuts, whole grains, salmon, and flaxseeds, can help improve your mood and reduce your stress (1, 2). Check out our avocado dressing recipe that would perfectly complement a spinach and salmon salad.
2. Release the Happiness Hormone with Physical Activity
Regular exercise is a magical potion for reducing stress. It releases endorphins, hormones that enhance mood and ease tension. No need to turn into an athlete, a short walk, some yoga, or a bike ride, and you'll already notice the difference. (3)
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3. Prioritize Restorative Sleep
Quality sleep is essential for good stress resilience. Establishing a sleep routine, limiting screen exposure before bedtime, and creating a rest-conducive environment are key steps to improving the quality of your sleep (4).
4. Refocus the Mind on the Present Moment
Meditation and mindfulness help to refocus the mind on the present moment, thus reducing anxious thoughts (5). Regularly practicing these techniques can decrease stress levels and increase your sense of well-being.
5. Build a Support Network
Talking about your worries with friends or family can significantly lighten your stress, as having a strong social support is an essential pillar. (6) It creates a safe space where you can share your feelings, find comfort, and gain valuable advice. Moreover, interacting with your loved ones often allows you to see your stressful situations from a different perspective, opening the door to unexpected solutions you might not have thought of on your own.
6. Limit Alcohol Consumption
Sometimes, the desire to unwind with a drink can be tempting. But beware, alcohol is a false friend when it comes to managing stress. In the short term, it might seem to help, but in reality, it can increase your stress levels over the long term (7). It's better to favor healthier methods for relaxation.
7. Write to Clear Your Mind
Writing is like having a conversation with yourself. Taking a moment to jot down your thoughts, worries, and even moments of happiness is an excellent way to organize your thoughts and bid farewell to stress.
8. Adopt a Holistic Approach
Managing anxiety and stress requires a holistic approach that includes a healthy diet, physical exercise, quality sleep, meditation practices, and social support.
Taking care of your mind is as important as taking care of your body. At TeamNutrition, we're dedicated to your well-being and ready to guide you towards better mental and physical health. For personalized nutrition advice, don't hesitate to contact our dietitians.
This content is informative and does not replace the advice of a psychologist or mental health professional. In case of distress, it's crucial to seek professional help.
References
- Soltani, H., Keim, N. L., & Laugero, K. D. (2019). Increasing Dietary Carbohydrate as Part of a Healthy Whole Food Diet Intervention Dampens Eight Week Changes in Salivary Cortisol and Cortisol Responsiveness. Nutrients, 11(11), 2563. https://doi.org/10.3390/nu11112563
- Carvalho, K. M. B., Ronca, D. B., Michels, N., Huybrechts, I., Cuenca-Garcia, M., Marcos, A., Molnár, D., Dallongeville, J., Manios, Y., Schaan, B. D., Moreno, L., de Henauw, S., & Carvalho, L. A. (2018). Does the Mediterranean Diet Protect against Stress-Induced Inflammatory Activation in European Adolescents? The HELENA Study. Nutrients, 10(11), 1770. https://doi.org/10.3390/nu10111770
- Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48–56. https://doi.org/10.1016/j.maturitas.2017.09.003
- Arora, T., Grey, I., Östlundh, L., Alamoodi, A., Omar, O. M., Hubert Lam, K. B., & Grandner, M. (2022). A systematic review and meta-analysis to assess the relationship between sleep duration/quality, mental toughness and resilience amongst healthy individuals. Sleep medicine reviews, 62, 101593. https://doi.org/10.1016/j.smrv.2022.101593
- Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature reviews. Neuroscience, 16(4), 213–225. https://doi.org/10.1038/nrn3916
- Manage stress: Strengthen your support network. (2022, October 21). https://www.apa.org. https://www.apa.org/topics/stress/manage-social-support#:~:text=URL%3A%20https%3A%2F%2Fwww.apa.org%2Ftopics%2Fstress%2Fmanage,100
- Wittgens, C., Muehlhan, M., Kräplin, A., Wolff, M., & Trautmann, S. (2022). Underlying mechanisms in the relationship between stress and alcohol consumption in regular and risky drinkers (MESA): methods and design of a randomized laboratory study. BMC Psychology, 10(1). https://doi.org/10.1186/s40359-022-00942-1
