There’s nothing wrong with being busy. But once you start feeling stress, anxiety, or depression because of your daily grind, it’s time to make some lifestyle changes to improve your overall wellness. According to The American Institute of Stress, 40 percent of workers feel very or extremely stressed by their jobs. Taking simple steps, like choosing healthier foods and finding time to exercise, will help you face the daily grind with greater energy and motivation.
Reduce Your Caffeine and Alcohol Intake
There are numerous stress-inducing foods to avoid if you want to improve your overall wellness. If you're struggling against the daily grind, you probably can’t live without your coffee. However, too much caffeine over-stimulates your nervous system, leading to increased blood pressure and feelings of anxiety. Try to reduce your caffeine intake to avoid these symptoms. Alcohol also increases stress in the body by affecting our hormones and increasing blood pressure.
Eat Foods for Brain Health and Mental Clarity
The best foods to reduce stress are unprocessed, whole foods. Foods that are high in stress-fighting nutrients, like avocados, should be a staple in every diet. Reach for dark fruits and veggies, like leafy greens and blueberries, for their high antioxidant levels and rich vitamin C content. These nutrients improve cognition and reduce feelings of stress. Replace your sugary and salty snacks with nuts or a few pieces of dark chocolate. It’s also important to get omega-3 fatty acids in your diet, because these help improve cognition and prevent memory loss.
Meditation is an incredible way to combat stress and promote overall wellness. By incorporating meditation into your daily life, you can significantly reduce your stress levels. If you’re new to meditation, it can be difficult to learn how to quiet your thoughts, so look for guided apps to help you get started. Once you get the hang of it, try making it a fixture at home and at work. At home, consider setting up a meditation space in a quiet, organized area of your home. You’ll want a space that’s soothing and comfortable, so opt for an area with few distractions and maybe even a view.
Look into Supplements
While many people use supplements for an energy boost or to help with joint health, there are also supplements available to help with stress reduction. Adaptogenic herbs are a great way to help defend against stress and anxiety. Popular choices include rhodiola, ashwagandha and holy basil, to name a few. Your local health food store can help point you toward the right formulation for your needs. A newcomer on the market that’s also getting a lot of attention is CBD oil. Studies continue to show this is an effective way to reduce stress and anxiety, in addition to chronic pain and inflammation. As with anything new, it’s important to research brands and formulations before committing to a purchase. It’s also a good idea to consult with your doctor before adding any supplement to your regimen.
Exercise to Combat Stress
Exercising regularly is one of the best ways to overcome the stress of your daily grind. For one, exercise helps your brain reverse the brain damage that is caused by stress. It also causes your body to produce hormones such as norepinephrine that can lead to more positive moods and better cognitive functioning. Exercise even lowers your levels of stress hormones such as adrenaline and cortisol. Plus, it helps improve your quality of sleep!
It can be difficult to find the time to exercise if you have a demanding job and home life. Remember, exercise doesn’t have to be done in one solid chunk of time. If you have 10 minutes here and there throughout your day, spend them walking or speeding through a short work-out. Make a schedule so you can set aside time each day for exercise. It may be necessary to pick out high-intensity, efficient workouts that can be done anywhere. Most importantly, make sure you find an exercise routine that you enjoy so you can keep it up long-term.
It’s easy to feel overwhelmed by job stress or trapped by the monotonous nature of the daily grind. However, making simple lifestyle changes can improve your well-being and help you reduce daily stress levels. With improved mood and energy, your work life will feel much more manageable.