10 Things to Do to Get Mental Stress Out of Your System

In today’s fast-paced, high-pressure world, it’s almost impossible to avoid stress. Whether you’re at work, in school, or at home trying to run errands and tend to your family’s needs, there are always things that are stressing you out and causing your body to go into fight-or-flight mode. As a result, you may find yourself dealing with insomnia, migraines, muscle tension, and more—not to mention the mental side effects of stress that can make you feel like life isn’t worth living.

1) Start the day with gratitude
Gratitude has been proven to reduce stress and feelings of anger, fear, and sadness. This can lead you into a happier mood as soon as you wake up. Although we often think that we aren’t in control of our emotions, research suggests that we have more power over them than we might think—especially when it comes to gratitude. Researchers call it counting your blessings. Begin each day by making a list of five things for which you are grateful. According to the best australia online casino playing online games can also reduce stress.

2) Write everything down
Start a problems notebook, or start carrying around an old-fashioned journal and jotting down everything that bothers you. By simply putting your anxieties on paper (or on screen), you’ll be better able to sort out what’s worth worrying about.

3) Take breaks throughout the day
Most people don’t realize how much stress is caused by work—until they sit down and look at their schedule. If you’re feeling overloaded, it might be time to reconsider your daily routine. Everyone has a limit for how much time they can spend working without some you time thrown in.

4) Eat healthily
Often our brain is overtaxed with caffeine and sugar, two stimulants that can leave us feeling edgy and on edge. Help your mind recover by eating a healthy, brain-nourishing diet that incorporates lots of vegetables, fruits, whole grains, legumes and fish. (If you need more suggestions on how to eat right for your mental health, check out my Ultimate Guide to Nutrition for Health and Happiness.)

5) Exercise regularly
Exercise is one of your best ways to combat stress and worry. Research shows that people who work out on a regular basis have lower levels of cortisol (the hormone in our bodies that triggers stress responses) and feel less stressed overall. Find a type of exercise you like, such as yoga or running, and stick with it on a regular basis. Not only will you reduce your levels of stress and anxiety, but you’ll also be more energetic and healthier overall!

6) Improve sleep quality and quantity
When you’re stressed, your body reacts by releasing adrenaline and cortisol. Adrenaline makes your heart race, while cortisol increases blood pressure and causes your muscles to tense up. While both are useful in life-or-death situations, they don’t exactly help you relax. That’s why you need a good night’s sleep after a stressful day. Getting more shut-eye can reduce stress hormone levels in your body, helping you feel less anxious and calmer throughout the day.

7) Limit screen time before bedtime
Screen time before bed can lead to restlessness, which affects our ability to fall asleep and get a good night’s sleep. In addition, nighttime is when melatonin, a chemical secreted by your body that helps you fall asleep, is released. If you limit your screen time just before bedtime and cut down on caffeine consumption in general (including alcohol), it may help with insomnia issues.

8) Meditate every day
According to various studies, meditation can help reduce anxiety and chronic stress. In fact, meditation has been proven to be more effective than some types of medication at combating mild depression. The key is finding a way that works for you; different forms have different benefits. If you’re curious about what type might work best for you, speak with your doctor or consider trying Headspace—it comes with a 10-day trial so you can see how it feels before committing.

9) Control emotional response to situations
You may not be able to change certain situations in your life, but you can control how you react emotionally. It is important that you don’t let things get under your skin. If you are trying to release mental stress, try thinking of a different way of looking at it. One good way is by practicing casinos online which will help center your emotions and calm your mind.

10) Smile more often
Smiling has a positive effect on your physical health, as well as your mental wellbeing. In fact, it’s been proven that smiling releases endorphins and dopamine in your brain—the body’s natural feel-good chemicals. Even when you smile for others, like when talking with a loved one or making eye contact with a stranger, you get all these benefits.