Strategist Psychologist Offers Guidance on Managing Persistent Stress to Prevent Physical Harm
In today's fast-paced world, chronic stress has become a common affliction, affecting both physical and mental health. However, a proactive approach to stress management can help mitigate its harmful effects. Psychologist Polina Kuchurina offers a comprehensive strategy that incorporates moderate physical activity, mindfulness practices, a balanced diet, proper sleep, and the elimination of negative factors.
1. **Moderate Physical Activity:** Aim for at least 30 minutes of moderate exercise most days, such as walking, jogging, yoga, or cycling. Regular physical activity helps release endorphins, natural mood lifters, and reduces stress hormones, improving confidence and sleep quality[1][2][3][4].
2. **Mindfulness and Meditation:** Begin with a few minutes each day of mindfulness or meditation exercises like mindful breathing or body scan meditation. These techniques reduce anxiety, promote relaxation, and develop emotional regulation[1][3][5].
3. **Healthy Sleep Routine:** Prioritize 7-9 hours of quality sleep nightly. Consistency is key: go to bed and wake up at the same time daily—even on weekends. Create a restful environment: cool, dark, and quiet, and avoid screens at least an hour before bed to improve sleep hygiene[1][3].
4. **Balanced, Nutritious Diet:** Consume a balanced diet rich in whole foods, vegetables, fruits, lean proteins, and healthy fats. Proper nutrition supports overall well-being and resilience against stress[1][4].
5. **Eliminate Negative Factors:** Manage stress by setting healthy boundaries to avoid overcommitment and burnout. Reduce exposure to stress triggers and negative environments. Incorporate stress management strategies such as deep breathing exercises during high-stress moments, and take mindful breaks throughout the day to reset and prevent overwhelm[3][5].
6. **Social Connection:** Engage regularly with trusted friends, family, or support groups. Social connection provides emotional comfort and enhances resilience to stress[1][3].
For beginners in cold water therapy, start with just 10 seconds under cold water and gradually increase the duration. Morning cold water showers increase the production of dopamine, the happiness hormone[6]. Pine nuts contain the amino acid tryptophan, necessary for the production of the main happiness hormone, serotonin[7]. Additionally, fatty fish, nuts, cod liver oil, seaweed, cranberries, fruits, vegetables, and greens support the health of the endocrine system[8].
Remember, consistency is the key to managing stress and incorporating these practices into a daily routine. By taking gradual, consistent steps, you can build a sustainable lifestyle that effectively manages chronic stress, improves mental health, and promotes overall well-being.
[1] https://www.helpguide.org/articles/stress/stress-relief.htm [2] https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise/art-20048389 [3] https://www.healthline.com/health/stress/relaxation-techniques [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6839961/ [5] https://www.psychologytoday.com/us/blog/the-athletes-way/201603/10-simple-stress-relief-techniques [6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7014199/ [7] https://www.healthline.com/nutrition/pine-nuts-nutrition-facts [8] https://www.healthline.com/nutrition/foods-that-support-the-endocrine-system
- "Science-Backed Approach to Mental Health: Incorporating strategies like moderate physical activity, mindfulness practices, a balanced diet, proper sleep, and elimination of negative factors have proven effective in managing stress and improving overall mental health, according to numerous scientific studies."
- "Holistic Health-and-Wellness Strategy: By focusing on a comprehensive approach that involves regular exercise, mindfulness, a healthy sleep routine, balanced nutrition, elimination of stress triggers, and social connection, individuals can foster positive mental health and enhance their overall well-being in today's fast-paced world."
