6 Daily Habits to Reduce Stress & Anxiety

Summary

In this video, Psych2Go shares daily habits to help manage stress and anxiety. These habits include mindful dishwashing to ground yourself in the present moment, cuddling or hugging to boost endorphins, and maintaining good posture to reduce fatigue and improve mood. Reframing stress as a challenge, practicing meditation, and ensuring you get enough sleep are also key strategies to manage overwhelming feelings. By incorporating these habits into your routine, you can reduce anxiety and stress while improving your mental well-being. Tune in for more helpful tips and take control of your mental health!

Takeaways

• 😀 Washing dishes mindfully can reduce stress and increase mental inspiration, according to research from Florida State University.
• 😀 Cuddling, hugging, and holding hands can release endorphins, improve mood, and reduce stress levels.
• 😀 Practicing good posture can reduce fatigue and improve overall mental well-being, especially in those with mild-to-moderate depression.
• 😀 Reframing stress as a challenge, rather than a threat, can help reduce negative health effects and lead to personal growth.
• 😀 Meditation, even for just five minutes a day, can positively impact brain activity and stress levels over time.
• 😀 Going to bed on time and getting enough sleep is crucial for mental health, as sleep deprivation can intensify anxiety and stress.
• 😀 Maintaining mindfulness during daily tasks, like dishwashing, can help ground you and reduce anxious thoughts.
• 😀 Positive physical touch, such as cuddles or hugs, has physiological benefits by increasing endorphins and decreasing cortisol.
• 😀 You can slowly build your meditation practice, starting with five minutes each morning and gradually increasing the time.
• 😀 Sleep is essential for emotional regulation, and consistently going to bed on time can improve overall mental health and stress resilience.

Q & A

How can washing dishes help reduce stress and anxiety?

Washing dishes can help reduce stress and anxiety by engaging in 'mindful' dishwashing. This involves focusing on the sensory aspects of the activity, such as the smell of soap, the warmth of the water, and the feel of the dishes in your hands. Research from Florida State University found that this practice can reduce nervousness by 27% and increase mental inspiration by 25%.

What is the role of cuddling and hugging in relieving stress?

Cuddling, hugging, and holding hands can help relieve stress by increasing the flow of endorphins, the chemicals that promote happiness, while reducing cortisol, the stress hormone. These physical gestures create a sense of calm and happiness, which can be beneficial for mental well-being.

How does good posture help reduce stress and fatigue?

Maintaining good posture can reduce fatigue and enhance mental well-being. A study in the Journal of Behavior Therapy and Experimental Psychiatry showed that adopting an upright posture can increase positive feelings, reduce fatigue, and decrease self-focus, especially in individuals with mild-to-moderate depression.

Why is it helpful to view stress as a challenge rather than a threat?

Viewing stress as a challenge can help reframe how we perceive stressful situations. Psychologist Kelly McGonigal suggests that this shift in mindset reduces the negative health impacts of stress. Those who view stress as a challenge may experience fewer stressful events and may cope better with anxiety.

What is the significance of meditation for stress management?

Meditation helps manage stress by training the brain to remain calm and focused, even outside of meditation sessions. Research by neuroscientist Gaëlle Desbordes found that changes in brain activity observed during meditation were still present when subjects were not meditating, indicating lasting benefits for stress reduction and emotional regulation.

How does sleep deprivation affect anxiety and stress?

Sleep deprivation worsens anxiety and stress by increasing the brain's anticipatory reactions, leading to heightened feelings of stress. Ensuring adequate sleep is crucial for maintaining mental health and managing stress levels effectively.

What is the suggested daily habit for reducing stress related to sleep?

A key habit to reduce stress and anxiety is ensuring that you go to bed on time. Consistently getting enough sleep helps regulate mood and decreases stress by preventing the negative effects of sleep deprivation.

How long should one practice meditation each day to see benefits?

It is recommended to start with just five minutes of meditation each morning and gradually increase the duration as you become more comfortable. Over time, you can add an additional five minutes each week to extend your meditation practice and experience its full benefits.

What impact does mindful dishwashing have compared to regular dishwashing?

Mindful dishwashing involves focusing on the sensory details of the activity, which has been shown to reduce anxiety and improve mental well-being. In contrast, regular dishwashing without mindfulness does not provide the same positive effects on mental health.

What could happen if you do not practice any of these habits to manage stress?

If you do not practice stress-reducing habits like mindful dishwashing, maintaining good posture, or managing your sleep, your anxiety and stress levels may increase. Over time, this can lead to chronic stress, reduced mental health, and difficulty managing everyday tasks.