Foods rich in vitamin B like beef, chicken, and eggs help break down cortisol. Foods high in omega-3 fatty acids like avocados, salmon, and walnuts help reduce inflammation. Foods rich with magnesium like bananas, broccoli, and spinach can help relax your body and mind.
If counting calories isn’t safe for you, no worries! You don’t need to track your calories to be mindful. Just think about eating until you’re satisfied and only snacking when you need to. Don’t rely on food to manage your stress. Instead of reaching for a candy bar, call a friend. [4] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Using brown rice instead of white rice. Adding kidney beans to your salads. Slicing a banana into your morning cereal.
Reach out to friends instead of reaching for the bottle. Go outside when you think about drinking. Read a book on the porch, or go for a calming walk. There’s nothing wrong with going out with friends and having a drink, but be mindful. Experts recommend drinking no more than 1 drink a day for women and 2 drinks per day for men if you want to lose weight. [8] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
Set a bedtime each night that will give you at least 7 to 8 hours of sleep. [11] X Research source Follow a routine to help you wind down for the night. Drink a cup of tea, take a bath, or relax to your favorite show. Go to bed and get up at the same time each day, even on the weekends. Only sit or lay down in your bed when you are getting ready to sleep.
Target that stress belly with yoga poses like cat cow, cobra, and boat. [13] X Research source
It’s recommended that healthy adults get at least 150 minutes of moderate aerobic exercise a week. [15] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Belly breathing: lie back in a comfortable position with one hand on your belly and the other hand on your chest. Take a deep breath in through your nose, filling your belly with air, and exhale through your mouth. Repeat this 3 to 10 times. 4-7-8 breathing: place one hand on your belly and the other hand on your chest. Inhale for a count of 4, hold your breath while counting to 7, and then exhale while counting to 8. Repeat this cycle 3 to 7 times until you feel relaxed. Listening to guided meditations that focus on breath work are also a great resource. [18] X Research source Search “guided breath meditation” on YouTube for free videos to follow.
Try not to take on additional responsibilities. Think within your means, and don’t say “yes” to anything that will have you scrambling.
Seek professional help if stress and anxiety start to get overwhelming. A licensed therapist or counselor will know how to help.
Focus on what you can control. Life is unpredictable. You may not be able to control what happens around you, but you can choose how you react. Teach yourself gratitude by counting your blessings at the end of each day. [23] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Try doing breathing exercises when things get overwhelming. Close your eyes and focus only on your breath. Inhale deeply through your nose, and slowly exhale through your nose. Feel how your stomach rises and falls with each breath. [24] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
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