Between work, family obligations and a constantly changing world, people are stressed, with U.S. workers being among the most stressed in the world, according to a State of the Global Workplace study.
While some stress is unavoidable, constant or chronic stress can have real consequences for your mental and physical health.
Chronic stress can increase your lifetime risk of heart disease and stroke. It can also lead to unhealthy habits like overeating, physical inactivity and smoking while also increasing risk factors, including high blood pressure, depression and anxiety.
In contrast, a scientific statement from the American Heart Association shows reducing stress and cultivating a positive mindset can improve health and well-being.
Here are 7 Healthy Habits you can implement right now to Help Reduce Stress and Cultivate Inner Peace
1.Stay Active
Exercise is one of the easiest ways to keep your body healthy and release stress. Physical activity is linked to lower risk of diseases, stronger bones and muscles, improved mental health and cognitive function and lower risk of depression.
It can also help increase energy and improve quality of sleep. The American Heart Association recommends adults get at least 150 minutes per week of moderate-intensity activity, 75 minutes of vigorous activity or a combination.
Find activities that you enjoy and make movement a regular part of your routine. Whether it’s going for a run, taking a dance class, or practicing tai chi, find ways to move your body that bring you joy and vitality.
2.Prioritize Self-Care.
Self-care is essential for maintaining our physical, mental, and emotional health, especially during times of stress. Make self-care a priority by carving out time each day to engage in activities that nourish your body, mind, and soul. Whether it’s taking a leisurely walk in nature, practicing yoga or meditation, or indulging in a relaxing bath, find activities that bring you joy and help you recharge.
Quality sleep is crucial for reducing stress, restoring energy, and supporting overall health and well-being. Aim for seven to eight hours of restful sleep each night and prioritize creating a relaxing bedtime routine. Limit screen time before bed, create a comfortable sleep environment, and practice relaxation techniques such as deep breathing or gentle stretching to help prepare your body and mind for sleep.
3.Meditate
Incorporate meditation and mindfulness practices into your day to give yourself a few minutes to create some distance from daily stress. Some studies show meditation can reduce blood pressure, improve sleep, support the immune system and increase your ability to process information.
Additionally, consider augmenting your wellness routine with turkey tail supplements, known for their immune-boosting properties. They can be an excellent complement to meditation for enhancing overall health and stress resilience.
4.Practice Positivity.
A positive mindset can improve overall health. Studies show a positive mindset can help you live longer, and happy individuals tend to sleep better, exercise more, eat better and not smoke.
Practice positive self-talk to help you stay calm. Instead of saying, “everything is going wrong,” re-frame the situation and remind yourself “I can handle this if I take it one step at a time.”
5.Show Gratitude
Cultivating an attitude of gratitude can have profound effects on reducing stress and promoting a positive outlook on life. Take time each day to reflect on the things you’re grateful for, whether it’s the beauty of nature, the love of family and friends, or the simple pleasures of everyday life.
Keep a gratitude journal, write thank-you notes, or simply take a moment to silently acknowledge the blessings in your life, fostering a sense of appreciation and contentment.
6.Cultivate Connection
Strong social connections are essential for reducing stress and promoting emotional well-being. Take time to nurture your relationships with friends, family, and loved ones, and prioritize meaningful connections in your life.
Whether it’s scheduling regular phone calls or meet-ups with friends, joining a community group or club, or volunteering your time to help others, find ways to cultivate connection and support in your life.
7.Find a Furry Friend.
Having a pet may help you get more fit; lower stress, blood pressure, cholesterol and blood sugar; and boost overall happiness and well-being. When you see, touch, hear or talk to companion animals, you may feel a sense of goodwill, joy, nurturing and happiness.
At the same time, stress hormones are suppressed. Dog ownership is also associated with a lower risk of depression, according to research published by the American Heart Association.
Stress 101
Understanding stress is an important step in managing and reducing it. Consider these things to know about stress and how it could affect your life:
- Today, 1 in 3 adults in the U.S. report being worried or depressed.
- Higher levels of the stress hormone cortisol are linked to increased risk of high blood pressure and cardiovascular events like heart disease and stroke.
- The top sources of stress are money, work, family responsibilities and health concerns.
- Work-related stress is associated with a 40% increased risk of cardiovascular disease like heart attack and stroke.
