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5 Minute Read About Stress Management
Health

5 Minute Read About Stress Management

10 June 2024

Heart palpitations. Sweaty hands. Butterflies in the stomach.

These unpleasant sensations may make you feel sick, but more likely they are signs of stress.

Sometimes, your body’s stress response can serve a purpose, such as: B. motivating you to run faster (or safer) in a race. However, it can also cloud your judgment and affect your health.

Repeated or chronic stress has been linked to:

  • Heart disease
  • High blood pressure
  • Diabetes
  • Digestive problems
  • Anxiety states
  • Depression

Stress isn’t always avoidable, but it is manageable. By pinpointing your nervous triggers and optimizing your sleep, eating, and resting habits, you can learn to tolerate stress and live a healthier life.

We’ve teamed up with Olly® to bring you these science-backed stress relief tips.

Identify stressors

First, it’s important to identify the source of your stress. Everyone has different personal stressors. What bothers one person may not bother another.

Mental health experts often break stress down into three different categories:

Everyday stress. This is related to everyday challenges like raising children, work, or financial worries.

Acute stress. This is triggered by unwelcome changes like illness, job loss, or divorce.

Traumatic stress. This is triggered by life-threatening events like accidents, natural disasters, violence, or abuse.

Many acute or traumatic stressors are hard to avoid, but you may be able to eliminate some daily stressors from your life.

For example, if you always feel nervous after having a harsh boss, consider switching departments or jobs.

If you’re worried about looming debt, you can work with a financial advisor to reduce your monthly expenses and lower your credit card balances.

For more information on the signs and symptoms of stress, click here.

Sleep well

Stress often takes its toll at night. More than 4 in 10 Americans say they’ve lost sleep in the last month due to stress, according to the American Psychological Association (APA).

Unfortunately, insomnia can make stress worse the next day. About 1 in 5 adults say that sleep problems make them more stressed.

On the other hand, good sleep can help you feel more relaxed during the day. According to the APA, adults who get at least 8 hours of sleep a night feel less stressed than those who get less than 8 hours.

To get more stress-relieving sleep, experts recommend:

Go to bed and wake up at the same time every day

Spend as much time outdoors as possible, as sunlight can help regulate your sleep cycle

Turn off screens at least 30 minutes before bed

Learn more about how cortisol affects your sleep.

Partner Tips

Olly® Sleep Gummies contain melatonin, L-theanine, and a blend of botanicals formulated to promote sleep.*

*Sponsored

Reduce stress with food

What you eat reflects and influences how you feel physically and emotionally.

Greasy and sugary foods, such as chips and cookies, may be comforting in the moment, but they may not help you overcome stress in the long run.

However, whole, unprocessed foods have the potential to help relieve tension, such as by supporting your immune system.

Foods that can help you reduce stress include:

  • Citrus fruits, strawberries, peppers, leafy vegetables
  • Wholegrain breads and cereals
  • Soy products, such as tofu and edamame
  • Salmon and tuna
  • Nuts and seeds

Try mindfulness

Mindfulness is the practice of paying close attention to your breathing or how you are feeling in a particular moment, without judgment.

According to the American Psychological Association, mindfulness activities can help reduce stress, anxiety, and even depression.

Anyone can practice mindfulness. Meditation and yoga classes promote mindfulness by encouraging focused attention and controlled breathing patterns. You can find them at many fitness centers, local hospitals, or online.

Or, you can take some personal time during the day. For example, find a quiet place, close your eyes, and try to focus on your breathing instead of your thoughts for 1 to 2 minutes.

Move

Stress can also be relieved by getting your heart pumping.

A 2013 study found that people felt calmer after 20 to 30 minutes of physical activity, but regular exercise was best.

Cooling down after a workout can help the body calm down in stressful situations.

Tai chi, a movement practice that combines mindfulness with movement, is particularly effective for combating stress.

However, any moderate to vigorous aerobic exercise seems to help with stress management. These can include:

  • Brisk walking
  • Biking
  • Swimming
  • Dancing
  • Aerobics
  • Anything that makes you a little breathless and sweaty

Conclusion

Stress is more than just an unpleasant feeling. Over time, it can affect your mental and physical health.
That’s why it’s not selfish to take steps to manage your stress. Whether you end a stressful relationship, prioritize sleep, or commit to a weekly meditation class, anything you do to relieve tension is an investment in your long-term health.

Small changes can go a long way toward helping you feel less stressed and enjoy life.

DQH Knowledge drop: In your 20s, your skin cell turnover decreases. (Cell turnover is a key component in keeping your skin youthful.) You know what else slows down? Your collagen production. Starting in your 20s, collagen decreases by about 1 percent per year. Should you want to prevent fine lines and wrinkles, start by eliminating behaviors that contribute to premature aging. “If it’s bad for you, it’s bad for your skin,” says dermatologist Michel Somenek. “Cigarette smoking reduces blood flow to the skin and causes premature wrinkling and a dull skin texture. Making the repeated pursed motion to inhale can also cause smoker’s lines. Alcohol and recreational drugs are toxins for the skin that damage its cellular structure and DNA,” Somenek tells us. “The faster you eliminate vices while you are young, the better chance your skin and body have to recuperate.” Also, adopting an anti-aging routine in your 20s is key. After all, the best offense is a good defense. We spoke to Somenek and experts Joshua Ross and Audrey Kunin to find out more. Keep reading for the best anti-aging products for your 20s, according to skincare professionals. Sunscreen “We all know that the sun is the number one cause of skin aging and starting the prevention in your 20s is very important,” Ross says. “The majority of your sun damage won’t start to appear until you’re in your 30s, so don’t wait until you see it surface or you’ll be behind the curve. Stay ahead of it with a good-quality zinc-based sunscreen worn daily.” Farmacy Green Defense Daily Mineral Sunscreen An invisible sunscreen with SPF 30, plus botanical extracts meant to protect skin with tons of antioxidants. Bonus: It’s clean and fine to use under makeup. Bareminerals Complexion Rescue™ Tinted Moisturizer Broad Spectrum SPF 30 Although we recommend you use your SPF and moisturizer separately, we also understand moments when you don’t have time or energy for that extra step. For those times, this bareMinerals moisturizer is a great thing to have on hand. Vitamin C Serum “A great introduction to anti-aging is to start with a vitamin C serum in your morning skincare routine,” Ross says. “It’s a powerful antioxidant that will neutralize free radicals and brighten the skin.” He adds that it’s a great way to counteract the effects of the sun’s harmful rays, which, as previously mentioned, are among the biggest causes of premature aging. Drunk Elephant C-Firma™ Vitamin C Day Serum The Drunk Elephant C-Firma is a lightweight serum that promises to give skin a glow by combining the brightening powers of vitamin C with ferulic acid, l-ascorbic acid, and vitamin E. The included sodium hyaluronate is meant to replace hydration loss, so you shouldn’t have to deal with any irritation. Sunday Riley C.E.O. Rapid Flash Brightening Serum This potent serum is jam-packed with vitamin C (15 percent, to be exact), which means it’s a potential superstar at both brightening skin and dousing it in antioxidants. Peptides Using peptides on your skin has many benefits, says Somenek. “The skin barrier is what defends the body against pollution, UV rays, bacteria, and toxins. It can be damaged by several everyday factors. Using topical peptides aids in building a stronger barrier,” he says. “Peptides comprise elastic fibers, which are a type of protein. These fibers help to make skin appear taut and firm. Peptides can also help repair damaged skin, relieve inflammation, and even out skin tone. Some peptides can kill acne-causing bacteria that is common in 20-somethings.” Kunin agrees, saying, “Peptides are an excellent entry point for supporting collagen.” She recommends looking for face and eye treatments that contain these collagen-boosting powerhouses. Charlotte Tilbury Magic Eye Rescue Cream This Charlotte Tilbury super-emollient eye cream has a base of coconut oil and shea butter (read: it’s incredibly hydrating). Botanicals plus peptides are meant to help reduce dark circles and boost collagen, respectively. This creamy moisturizer serves up potent collagen-boosting peptides and pycnogenol, and antioxidant-rich vitamin C. “Instead of sitting on top of the skin, peptides penetrate the outer layer so they go deep. The ‘signals’ they send tell the cells to produce elastin and collagen, which are needed for youthful-looking skin,” explains Somenek. At-Home Peel Pads Remember that skin cell turnover fiasco we talked about earlier? One way to help support it is by exfoliating. “Exfoliation is important to help keep skin fresh and luminous,” Kunin says. She recommends using at-home peel pads as an easy and effective way to exfoliate. “The goal in your 20s is to fight the slowing pace of cell turnover. It is wise to use products that gently exfoliate, yet still remove oil and other impurities. Products that have Alpha Hydroxy Acids (AHA) or Beta Hydroxy Acids (BHA) are a good choice.” According to Somenek, you should only exfoliate two to three times a week. “People of all ages are guilty of over-exfoliating and that can be too much of a good thing,” he says. Dermadoctor Kakadu C Intensive Vitamin C Peel Pad A few swipes of this Derma Doctor powerful peel pad promise to leave your skin glowing and smooth, thanks to the seven (yes, seven) types of chemical exfoliants, including AHA and BHA. It also contains vitamin C via Kakadu plum extract for added brightening and antioxidant protection. KEY INGREDIENTS Kakadu plum extract is sourced from the Kakadu plum, a fruit grown in northern Australia. It contains vitamin C, which restores the skin’s natural barrier, increases collagen production, and soothes irritation. Dr. Dennis Gross Skincare Alpha Beta® Universal Daily Peel Pads These are the gold standard of peel pads, with a cult following and over 900 five-star reviews on Sephora. They’re easy to use and contain a blend of anti-aging exfoliating acids. Emollient Night Cream “In your 20s, you need to start upping the hydration in your skincare routine. You may have been cautious of over-moisturizing because of acne in your teens, but as you enter your 20s, your skin transitions and becomes drier,” Ross says. “I recommend an emollient night cream added into your evening skincare regimen.” “Twenty-somethings need to make sure that they are not using creams that will clog their pores and cause excess oil production,” says Somenek. Opt for non-comedogenic products. Cerave Skin Renewing Night Cream One great choice is the CeraVe Skin Renewing Night Cream, which is a non-comedogenic night cream that leaves skin soft and glowy. It combines the moisturizing powers of ceramides and hyaluronic acid. RoC Retinol Correxion Max Hydration Creme “The best night cream ingredients contain retinol, benzoyl peroxide, and/or salicylic acid or hyaluronic acid. The goal is to moisturize, yet remove excess oil,” says Somenek. This Roc Retinol Correxion cream fits the bill as it contains both hyaluronic acid and retinol so it promises to moisturize while also being non-comedogenic.
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