Try asking yourself a few of these questions: Is this situation avoidable? Which parts of this situation can I control? Is there a part of the situation that I need to accept for now because I cannot control it? What is my plan for controlling the aspects of the situation that I can control? Try to look at the big picture and ask yourself if this situation will matter in a year or five years? Will this one situation determine other things in your life? How important is controlling this one situation?
Try journaling about how stress is affecting your emotions. Journaling has many health benefits including promoting mental well-being, improving self-esteem, and decreasing stress. [3] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source Write about what you have been bottling up throughout the day and use your journal as a way to release that emotional tension. Talk to someone you trust who will listen to you and be supportive. Social support is important because it can help you feel loved and cared for, which helps relieve stress.
Try to practice self-compassion and allow yourself to be enough and to have done enough in one day, even if you don’t accomplish everything on your to-do list. Keep in mind that no matter what you do or how you do it, there is always room for improvement.
Remember, saying no is not selfish. It just means that you care enough about your well-being to maintain a healthy boundary for yourself. Saying no also means that you care about others and want to ensure that you will have the energy and mental capacity for your other obligations. Keep your answers direct and simple. You do not have to offer excuses, but a simple, “No – I’m sorry, I have too many commitments this week. I’ll have to take a rain check,” will do.
Participation in hobbies and leisure activates reduces stress by giving you a break from everyday stress, by offering a means of relaxation, and by acting as a buffer or a protection against the effects of stress.
Laughing has huge stress relieving properties because it releases endorphins into the brain. These endorphins relax the body and these effects can last for up to 45 minutes after one laugh! Laughter strengthens your immune system and can also reduce pain, both of which are very important to relieve stress. Laughing has also been shown to boost mood and reduce anxiety.
Try keeping a gratitude journal to remind yourself of the things you are grateful for every day.
Try taking a group class that teaches the basics of meditation or find free resources online such as guided meditation recordings. There are also some meditation apps that offer guided meditations with specific topics and lengths of time.
A type of therapy called cognitive behavioral therapy can be used to help stop negative thought patterns and help you feel more in control. [10] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source In certain cases, medication may help. Talk to a psychiatrist about whether taking an antidepressant or anti-anxiety medication could be called for in your situation.
Exercise produces endorphins and restricts the release of stress hormones such as cortisol and adrenaline which are often responsible for a mental breakdown. When you are involved in physical activity your focus tends to shift away from tasks, events, and situations that are creating stress in you, which provides time for your mind to recover from stress.
Try to get at least 7 hours of quality sleep every night. Sleep needs vary from person to person, so you may need more or less sleep depending on your activity level, age, and other factors.
If you have not had an appointment with your doctor in a while, schedule a routine check-up to make sure that you are healthy and that you are getting all of the nutrients you need to stay healthy.
To enjoy the benefits of amino acids, follow a diet rich in proteins such as milk, dairy products, eggs, poultry, meat, peas, beans, legumes, and grains. Dopamine is a product of an amino acid called tyrosine while serotonin is a product of tryptophan. Insufficient synthesis of neurotransmitters in the brain is associated with bad mood and mood swings. This holds greater significance if the transmitters are dopamine and serotonin.
High intake of sugar and carbohydrates leads to excessive release of insulin that can also trigger hypoglycemia. Hypoglycemia in turn causes the brain to release glutamate in the brain in levels that are both alarming and that can cause symptoms that are indicative of mental breakdown such as anxiety, depression, panic attacks
Avoid or limit foods such as processed foods and foods rich in sugars and gluten. They can be dangerous to an already stressed body and may speed up the process of mental breakdown
To get more folic acid from food, include spinach and citrus fruits, like oranges, in your diet.
Dark leafy green vegetables Red meat Whole grains Wheat germ Green peas Lentils, nuts such as pecans and almonds Milk, yogurt, cheese Poultry and eggs Legumes and peanuts Seafood Bananas Potatoes
Seafood Nuts Wheat germ Pumpkin seeds Spinach Mushrooms Beans Meat
Foods rich in Iron: red meat, dark leafy green vegetables, egg yolks, dried fruits (raisins, prunes), poultry, beans, lentils, artichokes. Foods rich in iodine: cow’s milk, yogurt, strawberry, sea vegetables, eggs, soy milk, saltwater fish and cheese. Foods rich in chromium: whole grains, meat, brown rice, seafood, broccoli, mushrooms, beans, dairy products, eggs, cheese, milk, poultry, corn, potatoes, fish, tomatoes, barley, oats, herbs.
Practice deep breathing by taking in a slow, deep breath so that you fill up your entire lung. As you do so, allow your belly to expand, and then slowly exhale. You can also practice deep breathing while you meditate or practice yoga.
To practice mindfulness, focus on your senses and let worries or thoughts about obligations float in and then out of your awareness. Do not linger on any one thought. Instead, try to observe them and then let them pass.
Try taking a beginner yoga class at a local yoga studio or buy a DVD to practice yoga in the comfort of your home.
Peppermint essential oil can provide relief from headaches caused by stress and it can even help with nausea and stomach upset, which is also associated with stress. Mix a few drops of peppermint oil with a carrier oil such as almond oil and rub a small amount onto your temples and forehead. Breathe deeply as your rub in the oil to help you relax. In a small study, essential oils such as lavender oil and lemon oil have been shown to improve mood. [23] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
