What can you do tomanage your stress levels? These five strategies can help.
Find a healthy distraction Hobbies such as quilting, painting, and gardening will let you set your worries aside for a few hours. If you can do themwith someone else, even better. Companionship is a proven stress-reliever. Resist unhealthy distractions It’s not unusual to crave sweets when you feel anxious, but a multiyear Greek study found that saturated fats and sugars boosted anxiety in adults over age 60. On a related note, moderation can be your friend when it comes to stress. Overeating, excess shopping, and spending too much time online will distract you — but not in a healthy way. 3 Stay healthy Basic health routines help your body reset from stressful events. A diet low on processed foods and heavy on vegetables, fruits, whole grains, nuts, and legumes is one way. Restful sleep is another. And regular exercise releases feel-good chemicals called endorphins in your brain, improving your mood — and also helping you sleep. For best results, do an enjoyable physical activity for 30minutes a day, five times a week. Can’t manage that much? Consider a brisk, 20-minute walk three times a week. Too chilly for an outdoor walk? Do indoor laps from room to room or on your stairs. Breathe Meditation, prayer, writing in a journal, and similar activities can defuse stress. Even simple breathing exercises can help calm your mind. Sit comfortably and breathe in through your nose for the count of four, hold it a few seconds, then exhale for the count of eight. Try this five times each morning and evening to increase feelings of calm. 5 2 4 Take action You can shift minor stressors with a little effort. Does the news make you tense? Try limiting howmuch you watch, read, or listen to every day. Same goes for social media. Yes, it can connect you to friends and loved ones, but numerous studies point out how it also triggers stress responses. More serious sources of stress require creative solutions. For example, if you love to hike, but your balance is unsteady, use a walking stick. If you’re a caretaker for a loved one, seek out help so you can get away for an afternoon to relax. Taking action gives you a feeling of control. 1
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