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Do you wake up feeling stressed and anxious? Or even worse, do you feel that you can’t get out of bed each morning? Learn 5 exercises to reduce stress and depression.
In today’s fast-paced world, many of us find ourselves grappling with stress and its long-lasting effects on our mental health. From the pressures at work and personal responsibilities to the constant attack of information and expectations. Life can get really busy and sometimes it feels like everything is too much to handle.
Last year proved to be quite a challenge for me as I navigated through various changes—switching jobs, relocating to a new city, and saying farewell to my friends and family back home. Some days, the mere thought of getting out of bed and heading to work felt overwhelming. During that time, I didn’t recognize the depth of the depression I was experiencing or the constant feeling of anxiety.
As a result, I took the proactive step of seeking help from a psychologist (no shame in that!) and integrated meditation and journaling into my morning routine. Remarkably, within weeks, I noticed a positive shift in my days and realized that I needed to change my environment.
If my experience resonates with you in any way, you’re in for a treat. I’m excited to share all the exercises that helped me feel better and reach my current state. From adding nature walks and mindful breathing to a gratitude journal.
After learning about all these self-improvement hacks, you’ll start to feel more empowered and ready to tackle each day.
It’s crucial to acknowledge that if you find none of these exercises effective and continue to struggle, reaching out to a doctor for professional assistance is paramount. Remember, there’s no shame in seeking help when needed.
This post is all about exercises that reduce stress and depression.
Exercises to Reduce Stress & Depression
Gratitude Journaling
Gratitude journaling is a powerful tool that can significantly impact mental health and well-being in several ways.
First, it helps to shift your focus from negative to positive in every aspect of your life. When you intentionally take time to reflect on and write down things you are grateful for, you train your mind to notice and appreciate the good things, no matter how small they may seem.
Moreover, gratitude journaling encourages mindfulness and present-moment awareness. By actively engaging in the practice of gratitude, you become more aware of the here and now, rather than wallowing on past regrets or anxieties about the future.
This mindfulness can help you alleviate symptoms of anxiety and stress, as you learn to anchor yourself in the present moment and let go of worries that may be weighing you down.
Another way gratitude journaling benefits mental health is by fostering a sense of connection and social support. This social connection is important for your emotional well-being, providing a buffer against loneliness and isolation.
In a nutshell, gratitude journaling can serve as a valuable self-care practice, offering a moment away from the hustle and bustle of daily life. Taking a few minutes each day to reflect on the things you’re grateful for allows you to pause, recharge, and nurture yourself. This self-nurturance is essential for maintaining overall mental health and resilience in the face of life’s challenges.
My favorite gratitude journal is The Gratitude Journal, it is easy to use and it only takes around 5-10 minutes to complete. I love that it has a new quote or challenge each day and it also has 5 different prompts to fill out. It’s a great way to start and end your day.
Another journal I frequently use is a regular lined journal notebook for free writing and going deeper into my thoughts and emotions. I typically use 3-4 notebooks each year, I write down future ideas and projects that come to mind. They come in a lot of cute colors which is a plus!
Mindful Breathing
Mindful breathing aids mental health by calming the mind and reducing stress through intentional focus on the breath.
Furthermore, focusing on the breath brings attention to the present moment, reducing worries about the past or future.
Additionally, the practice of mindful breathing activates the body’s relaxation response, lowering heart rate and cortisol levels. It also involves several simple steps to help you cultivate present-moment awareness and promote relaxation.
- Find a Quiet Space: Begin by locating a quiet and comfortable space where you can sit or lie down without distractions.
- Get Comfortable: Sit in a comfortable position with your back straight but not rigid. You can also lie down if that feels more comfortable for you.
- Close Your Eyes (Optional): Close your eyes gently if it feels comfortable for you. If not, you can keep them softly focused on a point in front of you.
- Breathe Naturally: Allow your breath to flow naturally, without trying to control it. Simply observe each inhale and exhale as they come and go.
- Stay Present: Your mind may wander, and that’s okay. When you notice your thoughts drifting, gently bring your focus back to your breath without judgment.
- Use Anchors: Some find it helpful to use anchors, such as counting breaths or repeating a calming phrase silently with each breath, to maintain focus.
In my experience, to maintain my breathing I use the Headspace App. This app guides me through visualization and breathing techniques. In the past, I tried to do mindful breathing on my own but every thought in my head started to pop up. For that reason, having a tool that guides you can be a way to start mindful breathing and control your thoughts.
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Physical Movement
Physical movement offers a powerful antidote to stress and depression by triggering the release of endorphins that act as natural mood lifters.
Engaging in daily exercise, whether it’s a brisk walk, a yoga session, or a dance class, stimulates the production of endorphins, leading to feelings of euphoria and well-being.
Moving your body for at least 10 minutes a day (ideally 30 minutes) helps reduce feelings of sadness, anxiety, and fatigue.
Furthermore, regular physical activity promotes better sleep, which is essential for both physical and mental health. Exercise helps regulate sleep patterns by promoting deeper, more restorative sleep and reducing the likelihood of insomnia and other sleep disturbances.
Finally, exercise provides a healthy way to channel and release stress, anger, and frustration, allowing for emotional catharsis and a sense of release. Whether it’s pounding the pavement during a run or pilates, engaging in physical activity can help release negative energy.
Nature Walks
Nature walks offer a natural remedy for stress and depression, providing an escape from the hustle and bustle of daily life.
Simply being in nature has been shown to lower cortisol levels—the stress hormone—while simultaneously increasing feelings of relaxation and well-being.
Moreover, spending time in nature promotes physical activity, which in itself is a potent stress reliever and mood booster. Whether it’s a stroll through the woods or a brisk hike up a mountainside, engaging in outdoor activity gets our bodies moving and our hearts pumping, releasing endorphins that promote feelings of happiness and vitality.
Additionally, nature has a calming effect on the mind, fostering a sense of awe and wonder that transcends everyday concerns.
Volunteer Work
Volunteer work provides purpose and connection, reducing stress. Social interaction and supportive relationships foster a sense of belonging and well-being. It also allows you to step outside of your concerns and contribute to the well-being of others.
Additionally, giving back empowers and boosts self-esteem, combating feelings of helplessness and depression.
More importantly, the act of giving back through volunteer work can lead to a sense of empowerment, counteracting feelings of helplessness often associated with depression.
Finally, making a positive impact in the lives of others, even in small ways, can instill a sense of pride and accomplishment, boosting self-esteem and self-worth.
Find volunteer opportunities by contacting local nonprofits, searching online, or connecting with schools and religious organizations. Every contribution matters, so get involved to make a positive impact on your community and beyond. If you don’t have the time to volunteer physically consider donating to a nonprofit near you.
In summary, these 5 powerful but easy activities can improve and transform your overall mental health. Try to implement at least one of these exercises and start to feel better. With these tools, you can reduce stress, promote relaxation, and foster a sense of purpose and connection.
Taking proactive steps to reduce stress and depression not only improves mental well-being but also contributes to overall physical health and longevity, emphasizing the importance of holistic self-care.
While these practices offer valuable tools for self-care, remember to seek professional help if experience severe symptoms of stress or depression. Your mental health is paramount, and support is always available.
Did I miss any exercise to reduce stress and depression? Share the activities you practice to reduce stress and anxiety in the comments!