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
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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 Can I use salicylic acid first and then vitamin C?
It’s easy to create a skincare routine, but knowing how to use it is another thing entirely. In most cases, if you’re not getting the desired skin results, it could be due to the layering of conflicting ingredients. So, is it possible that salicylic acid and vitamin C are such ingredients? Or are these active ingredients the duo that’s been missing from your skincare routine? If you want answers, stick around because today we are going to explain the benefits of salicylic acid and vitamin C and how they can be used in your daily life.
What are the benefits of salicylic acid for skin?
Salicylic acid is one of the most commonly used beta hydroxy acids and is favored by many people with oily, acne-prone skin. This acid is derived from willow bark, and unlike its water-soluble relatives (called alpha-hydroxy acids), salicylic acid is oil-soluble, which means it can penetrate deeper into the lower layers of the skin. Once it reaches the lower layers, it can help unclog pores of excess sebum, dirt, bacteria, debris, and impurities. This results in clearer skin tones and greater definition.
Not only does salicylic acid benefit the underlying layers, but the outer surface of the skin benefits as well. When applied to the skin, salicylic acid removes the buildup of dead skin cells. This is accomplished by breaking the bonds that hold dead cells to the surface. Over time, this can cause the complexion to look dull and prone to acne, blackheads, and other blemishes.
If you’d like to learn more about salicylic acid and how it can improve your skin, check out this dedicated blog post from a beauty insider.
What are the benefits of vitamin C for skin?
Vitamin C is considered one of the most powerful antioxidants, which means it is very effective at fighting free radicals and preventing them from causing further skin damage. Examples of free radicals include pollution, central heating, UV rays and harsh climate. They attack proteins, fats and cell membranes as soon as they come into contact with the skin, causing signs of premature aging such as fine lines and wrinkles as well as hyperpigmentation, flaky patches of skin and loss of elasticity.
Many people usually prefer to use vitamin C in their morning routine as this ingredient gives the complexion a radiant glow. You’ll also find that vitamin C can target areas of hyperpigmentation, plumping the skin and reducing the appearance of fine lines and wrinkles.
The thing about vitamin C is that there are a lot of outdated studies going back to the 1950s that describe vitamin C as an unstable skin component. Thanks to improvements in modern technology, this is no longer the case as all products now contain a stable form of vitamin C.
Visit The Beauty Insider to learn more about vitamin C. So please check out our blog post.
Can I use salicylic acid first and then vitamin C?
Yes, you absolutely can. In fact, it’s thought that using salicylic acid before using vitamin C ensures it penetrates faster and works faster.
This is an efficient way to utilize two power sources, and the reason has to do with pH. For example, the skin’s natural pH is about 4.7, making it slightly acidic. Salicylic acid and vitamin C are also both acidic, and you’ll find that vitamin C is absorbed quickly into the skin. Therefore, using salicylic acid beforehand can increase the acidity of the skin and allow vitamin C to penetrate into the skin faster.
While this is considered an effective way to combine two powerful ingredients, you need to be aware of your skin type and how it reacts to certain active ingredients. Even people with perfect, normal skin can experience skin sensitivity and irritation. Therefore, always consult a doctor or dermatologist before using any new products on your skin.
It’s also important to follow skin application rules. In this case, you need to use the product correctly to ensure you get the best results for your skin. If you’re not sure what I mean, the basic rule for skin is to start with the thinnest consistency and work your way up to the thickest consistency. This prevents a barrier from forming on the surface, preventing other active ingredients from penetrating the skin.
Can I use salicylic acid at night and vitamin C in the morning?
Yes, absolutely, this is considered the most effective way to get returns without any adverse side effects. This is because there is enough time between applications to ensure that the skin’s pH levels return to balance.
You’ll also find that Vitamin C is rich in antioxidants and is perfect for use in the morning to ensure your skin is protected and looking its healthiest. Due to the small size of salicylic acid molecules, it is an acid that is able to reach the deepest parts of the skin. While this is effective at keeping skin clear, it also increases the risk of irritation and photosensitivity. Therefore, many people prefer to use powerful BHAs in their evening routine without exposure to UV rays, pollution, or harsh weather.
Warning: If you avoid using sunscreen every day, none of these ingredients will do what your skin needs. The combination of chemical peels and powerful ingredients increases the risk of further damage to the skin’s surface. Use SPF 50 every day to keep your skin protected and your lipid barrier healthy, even on cloudy days, keeping your skin in top condition.
