While it’s normal to experience some anxiety and stress, it’s important we learn how to manage them in order to encourage overall positive mental health. “In states of anxiety, the brain is affected by stress hormones like cortisol and excitatory neurotransmitters, such as norepinephrine,” says Psychiatrist Grant H. Brenner M.D. “These factors can lead to a decreased ability to regulate negative emotions, excessive negative thinking, and difficulty relaxing,” he says.

EXERCISE 

Exercise is a proven way to relieve anxiety and stress as it helps to release endorphins, which have mood-boosting effects. Exercise also helps to reduce the levels of stress hormones in your body, like cortisol. In as little as 15 minutes, the endorphins released can calm the mind, improved sleep quality, increased energy levels and lower blood pressure. 

HEALTHY DIET

Your diet affects every aspect of your health, including your mental health. Minimising your intake of highly processed foods and beverages and eating more whole foods such as vegetables, fruits, beans, fish, nuts, and seeds can help ensure that your body is properly nourished. In turn, this can improve your resilience to stress.

SCREEN TIME

Phones are often an unavoidable, necessary part of life but using them too often can increase stress and anxiety levels. A number of studies have linked excessive smartphone use and to increased levels of stress and mental health disorders. Screen time may also negatively affect sleep, which may also lead to increased stress levels.

NATURE

Immersing yourself in nature is a known way to improve mental health. Spending time in green spaces such as parks and forests are healthy ways to manage stress and anxiety. A review of 14 studies found that spending as little as 10 minutes in a natural setting may help improve psychological and physiological markers of mental well-being, including perceived stress and happiness.