Welcome to a world of peace and inner calm! With the pressures and challenges of modern life, it can be easy to feel overwhelmed. But there is hope – with the right strategies, anyone can learn how to reduce stress and improve mental health.
I’m no self-development guru – but, I’ll discuss practical tips you can employ in your everyday life – from self-care practices to creative activities – that are proven steps toward reducing stress levels and improving your overall well-being.
What are your stressors?
Everyone experiences stress differently, and it is crucial to identify what triggers stress in your life. This can range from work-related deadlines to personal issues outside of work. Once you have identified your stressors, taking proactive steps to reduce them is vital.
Financial problems
Money is one of the leading causes of stress in the Philippines. The financial stress experienced by Filipinos is a topic of concern, according to a study by Backbase. With over half of the 100 surveyed individuals expressing worry about their finances, it is clear that this is a prevalent issue that needs to be addressed.
What’s more alarming is that the Philippines leads the Asia-Pacific region regarding financial stress, with seven in 10 individuals finding it challenging to manage their debts. Money-related stress can be caused by various factors, such as job loss, medical bills, or credit card debt.
Relationship problems
Problems, such as infidelity, and relationships with parents and peers, can also be major sources of stress. Relationship conflict was a significant predictor of anxiety and depression. Other research has shown that Millennials and Gen Zs are at greater risk for developing mental health problems, such as anxiety and depression.
Read more: Live Stress-free! Why and How to Ditch Toxic Friends
Health problems
Health problems like chronic illness or pain can also lead to stress. The constant fear of getting sick and the financial burden of healthcare affect mental health. Moreover, proper education and communication, and access from healthcare professionals are needed to help ease concerns and provide a better understanding of health conditions.
Work-related stress
Work-related stress can be caused by factors such as long hours, demanding workloads, or difficult bosses or co-workers. According to Gallup survey, Filipino workers are the most stressed among their Southeast Asian counterparts. The data from the poll shows a significant increase in stress levels among employees worldwide, with 44 percent of respondents reporting high-stress levels in 2021.
Family obligations
Family obligations, such as caring for young children or elderly parents, can also be stressful. For example, for women who are firstborn daughters, expectations placed upon them can be overwhelming, as parents often rely on them heavily for support and caregiving. Meanwhile, working parents in the Philippines face a similar challenge as they juggle the demands of their jobs while also fulfilling their family responsibilities.
Lack of sleep
Sleep deprivation is a concerning issue affecting many Filipinos. According to the 2016 Healthy Living Index Survey, a staggering 46% of Filipinos sleep around 6 hours or less. This statistic puts our health at risk and impacts our overall productivity and quality of life. In fact, Filipinos are ranked 4th as the most sleepless people in the world.
Lack of sleep can lead to various problems, such as fatigue, irritability, and difficulty concentrating. Additionally, research has shown that lack of sleep can increase the risk of developing mental health problems, such as anxiety and depression.
Need: A mental reset to reduce stress and improve mental health
A mental reset can be defined as the process of rewiring the mind and creating a positive mindset. It is a way to reduce stress and improve mental health by breaking negative thought patterns and replacing them with more positive ones. Individuals can reset their mental state and find clarity by taking a step back, assessing the situation, and using techniques such as mindfulness and meditation.
This can have a profound impact on reducing stress and improving overall well-being. By accessing a more positive mindset, individuals gain the tools and resources to handle challenging situations better and cope with stressors that come their way. We can all achieve greater inner peace and a happier, healthier life through mental reset practices.
How to reduce stress and improve mental health
You’re not alone. It’s natural to experience these kinds of emotions in times like these. Thankfully, there are steps that we can take to reduce stress and improve our mental health. Simple changes can immensely impact your mood and outlook, whether it’s getting enough sleep, taking some time for yourself, or changing your lifestyle habits.
Exercise regularly
Engaging in regular physical activity has been proven to reduce stress levels and improve overall mental health. Exercise releases endorphins, which act as natural mood enhancers, helping you feel calmer and more focused.
Walking
Walking is one of the simplest exercises you can do, yet it is highly effective in reducing stress. It is a low-impact exercise requiring no special equipment or training. You can walk anywhere, anytime, and at any pace. It is also an excellent form of cardiovascular exercise, which means that it can help you improve your heart health while reducing your stress levels.
When you walk, your body releases endorphins, which are natural chemicals that make you feel good. These endorphins help to boost your mood and reduce stress. Walking lets you clear your mind, relax, and enjoy the scenery. It is an excellent way to get fresh air, sun, and Vitamin D.
Yoga
Yoga is a mind-body exercise that has been practiced for thousands of years. It combines physical postures, breathing techniques, and meditation to reduce stress and improve mental health. Yoga is a low-impact exercise that is suitable for people of all ages and fitness levels.
Yoga helps to stimulate the parasympathetic nervous system, which is responsible for the relaxation response. This response decreases stress hormones such as cortisol and increases feelings of calmness and well-being. Yoga also helps to improve sleep quality, enhance flexibility, and strengthen the muscles.
Jogging
Jogging is a form of aerobic exercise that can help you reduce stress and improve mood. It is a high-impact exercise that can help you burn calories, lose weight, and improve your cardiovascular fitness. Jogging also releases endorphins, which can give you a sense of accomplishment and promote feelings of pleasure.
Jogging can be done indoors or outdoors, and it only requires a good pair of running shoes. It is important to start slowly and gradually increase your intensity to avoid injury. Jogging can help you clear your mind, boost your self-esteem, and reduce stress. It is an excellent way to improve your overall health and well-being.
Meditate daily
Make time for meditation or mindfulness practices daily to clear your mind and help you gain perspective. These techniques have been shown to lower stress levels and increase mental clarity, making it easier to manage life’s challenges. If you want to meditate, you can start with:
- Finding a comfortable place to sit or lie down. You can do this anywhere that is quiet and has few distractions.
- Closing your eyes and focusing on your breath. Breathe slowly through your nose and count to four, then breathe out slowly through your mouth and count to four. Repeat this for a few minutes.
- Once you are focused on your breath, start to notice any thoughts or feelings that arise. Don’t judge or try to hold onto these thoughts. Let them pass through your mind. If your mind wanders, bring your focus back to your breath.
Read more: How to Meditate at Work and Beat Stress
Connect with others
Forming strong connections with friends, family, and colleagues can help boost your mental health and reduce stress. People with a strong support network tend to be happier and more resilient, so make an effort to nurture your relationships.
Want to meet new people?
- Join a club or organization that aligns with your interests. This is a great way to meet people who share your passions and hobbies. It can be anything from a book club to a sports team to an environmental group. Not only will you make new friends, but you’ll also have the opportunity to learn new things and explore different activities.
- Attend community events. From workshops to concerts to farmers’ markets, free or low-cost events in your community are often open to the public. This is a great way to meet new people and learn about what’s going on in your area.
- Volunteer. Volunteering is a great way to give back to your community and connect with others passionate about similar causes. Many different types of volunteer opportunities are available, so you’re sure to find one that’s a good fit for you.
Prioritize sleep
Ensure you get enough rest by establishing a healthy sleep routine. A regular sleep schedule and creating an environment conducive to sleep can help reduce stress levels and improve overall mental health.
- Establish a regular sleep schedule. Establishing a regular sleep schedule is one of the best ways to improve your sleep. Going to bed and waking up simultaneously daily can help regulate your body’s natural sleep rhythm. Also, avoid napping during the day, as this can make it more difficult to fall asleep at night.
- Create a soothing bedtime routine. Another way to improve your sleep is to create a soothing bedtime routine to help you relax before bed. This could include taking a warm bath, reading a book, or doing gentle stretching exercises. Taking time to wind down before going to bed can make it easier to fall asleep and stay asleep throughout the night.
- Create a comfortable sleeping environment. Creating a comfortable sleeping environment can also help you to sleep better at night. Make sure that your bedroom is dark, quiet, and cool. Consider using blackout curtains or an eye mask to block out any excess light, and invest in a white noise machine or earplugs to help drown out any unwanted noise.
Keep a journal
Writing down your thoughts and experiences can be a therapeutic way to manage stress and better understand your emotions. Keeping a journal allows you to reflect on your experiences and track your mental health journey. What to write in your journal?
- Daily recap and reflections. One of the primary purposes of keeping a journal is to have a space to express yourself freely. Take a few minutes daily to jot down what happened and how it made you feel. This can be as simple as a bullet point list or a longer narrative. It is essential not to judge yourself. There are no right or wrong answers. Simply let your words flow and be honest with yourself. This daily exercise will help you build a habit of self-reflection.
- Set goals and aspirations. Writing down your goals and aspirations can help you focus your attention and take steps toward achieving them. It can also help you track your progress and build confidence. Start by setting a few short-term goals (something you want to achieve in the next week or month). Then, add a few long-term aspirations (something you want to accomplish in the next year or more). Be specific, and make sure your goals are realistic and achievable. Don’t be afraid to dream big. Be mindful of your limits.
- Show gratitude. Expressing gratitude can help you develop a positive mindset, improve relationships, and increase your well-being. In your journal, take some time to reflect on the things you are thankful for. This could be as simple as a list of three things that brought a smile to your face or a longer essay about a person or experience that impacted your life. Gratitude is about acknowledging the good things, finding joy in the present moment, and focusing on what you have, not what you lack.
Unplug from technology
Spending too much time online can contribute to feelings of stress and anxiety. Make a conscious effort to go offline and enjoy activities that don’t require screens, such as reading, spending time outdoors, or engaging in creative hobbies.
The social media craze in the Philippines has reached an all-time high, with 77% of Filipinos admitting to being more engaged online than in real life. This trend has propelled the country to the top 2 of the world list for internet usage and social media presence.
However, this digital obsession has also led to sleeplessness among many Filipinos. While technology and social networks have undoubtedly brought convenience and entertainment to our lives, it is essential not to let it consume us entirely. Taking a break from social media can greatly reduce stress and improve mental health. It’s essential to disconnect and prioritize self-care, whether it be through meditation, exercise, or spending quality time with loved ones.
Plan your day
A well-organized schedule can help you feel more in control and less overwhelmed. Before you start your day, take some time to prioritize tasks and set achievable goals. This can help reduce stress and make your day run more smoothly.
Managing a busy lifestyle can be difficult, leaving many individuals feeling overwhelmed and stressed. By setting aside time for important tasks, events, and activities, individuals can feel more in control of their daily lives. A structured schedule can help prioritize tasks, reduce procrastination, and promote accountability. Creating and following a well-organized schedule can lead to a more fulfilling and manageable lifestyle.
Take regular breaks
Giving yourself breaks throughout the day can help refresh your mind and alleviate stress. Regular breaks can boost your mental well-being, whether you take a short walk or relax and enjoy a few moments of solitude. Remember:
- Get up and move around every 30 minutes. One of the best ways to stay productive and avoid burnout is to take regular breaks. Getting up and moving around for even a few minutes every half hour can help improve your energy levels and focus. Taking a short walk, stretching, or doing light exercises are all great options.
- Take a few minutes to relax. In addition to getting up and moving around, it’s also important to take a few minutes during your break to relax and de-stress. This can be done by listening to calming music, reading a book, or spending time in nature. Taking deep breaths and focusing on positive thoughts can also help reduce stress levels.
- Avoid working during your break. It’s important to ensure you are taking a break from work during your break time. This means avoiding checking work emails, taking phone calls, or doing any other work-related tasks. Use this time to focus on taking care of yourself to be refreshed and ready to work when you return.
Learn something new
Engaging your mind by learning a new skill or taking up a hobby can help improve your mental health by providing a sense of accomplishment and excitement. Continuous learning can also help keep stress at bay and boost self-esteem.
Practice gratitude
Cultivate a habit of being grateful for the positive aspects of your life. Regularly expressing gratitude has been linked to reduced stress and increased happiness. Consider keeping a gratitude journal or sharing your appreciation with others.
Incorporating these stress-reducing practices into your daily routine can enhance your mental health and increase your ability to handle life’s challenges with a calm, balanced approach.
