Growing concerns about mental health continue to soar. According to reports,
around one-third of the global population suffers from stress and anxiety.
Unfortunately, these are just reported cases and actual numbers are believed to be
much higher.
As an individual of the modern era, managing your mental wellness has become
necessary. While it’s easier said than done, practicing the effective stress
reduction techniques can truly contribute toward a healthier lifestyle.
Let’s dive into a few rewarding habits to boost your mental health
- Meditation and mindfulness
Meditation means different things for everything. By definition, however, it refers
to the practice of concentrating on the present to achieve maximum relaxation.
From mindful exercises to visually-guided meditation, there is plenty you can try.
It depends on what works for you.
To channel mindfulness practice benefits, identify a quiet spot in your home and
dedicate 15 minutes every day to yourself. Try your best to eliminate noise in your
surroundings, close your eyes (or don’t!) and focus on the moment. Meditation
for stress relief is rightfully touted as a successful strategy. The best thing about it
is that it’s fully customizable – you can meditate any way you want to. - Physical exercise
Science suggests that walking is a super power for human beings. In the last few
decades, however interest in outdoor activities has dramatically declined. While
staying home to Netflix and Chill is definitely entertaining, it shouldn’t be all you
do. The key to healthy living is balance.
People who work out even 3 days out of the week experience better mood and
mental health. This is because any form of physical activity boosts endorphin
release in the body – these are the same hormones responsible for making you feel
happy and cheerful.
Among the various daily habits to reduce stress, exercising probably takes the
most commitment. But who says you need a gym membership? Just jog in your
backyard, go cycling or walk to the nearest grocery store. - Breathing Exercises
Breathing exercises for stress management have long been used by professionals
and patients as an effective tool. Compared to regular inhale/exhale motions, deep
breathing involves diaphragmatic movements. These are super simple techniques
to activate your body’s parasympathetic nervous system. In turn, diaphragmatic
breathing routines stimulate relaxation and offer a sense of calm. - Gratitude journaling
Stressful events have us all feeling like a Debby Downer at times. It’s easy to lose
focus on the good things in life but when all you can think of is ‘what if’, cortisol
levels are bound to skyrocket.
One of the top therapist advice for anxiety is to journal. If you find it hard to
maintain a diary, keep it simple and stick to listing down 5 things you’re grateful
for every day. This evidence-based habit is used by some of the most successful
people in the world to manage stress.
The Verdict
There are a lot of mental wellness habits to choose from. When adopting one to
cope with anxiety, make sure you go with the easier option. This is because
consistency is vital to enhance emotional wellbeing than anything else. You can
gradually integrate the desired practices into your everyday routine. Rest assured,
with time and dedication, the right habits will lead to better stress management
and overall health improvement.
