In the fast-paced corporate world, maintaining mental peace can be a tough goal to achieve. Moments of demotivation, overthinking, self-doubt are natural when you constantly live under breakneck competition. To top it all, unhealthy diet, insufficient sleep and a sedentary lifestyle add up to your stress. But have you ever wondered, small changes in habits can help you reduce stress?
Let’s understand from a psychologist what are the bad habits that contribute to stress
On this, OnlyMyHealth interacted with Priyal Awasthi, Psychologist, Transform Happily, to know more about bad habits that silently trigger stress.
Bad Habits That Lead To Stress
Our day-to-day habits which if kept unchecked can add up to the pre-existing untreated stress. With the help of Awasthi, we have listed down a few habits to keep note of.
1. Poor Eating Habits
Stating an obvious correlation between stress and food, Awasthi said, “Poor eating habits creates room for developing Unhealthy relationships with food like dieting, guilt, calorie obsession etc. Henceforth, the body is devoid of basic essential vitamins and nutrients. Poor nutrition impacts mood and energy, increasing stress.” Citing an example, she said, “Vitamin B12 Deficiencies are linked to fatigue, depression, and poor memory. Vitamin D deficiency is also associated with depression and seasonal affective disorder.”
Also read: Unwind Naturally: 6 Remarkable Benefits of Tulsi Tea for Stress Relief
2. Excessive Social Media Usage
Social media undoubtedly is a great space to connect with people but can we rely on it for credibility? Users often miss this point and believe in what is posted on social media, which can generate stress in them. For easy understanding, Awasthi listed down how it affects one’s mental health.
1. Constant comparisons - Seeing carefully curated profiles and posts of others encourages negative social comparisons and envy, lowering self-esteem.
2. Distorted perceptions - Like in case of beauty product brands. Exposure to unrealistic portrayals of success and beauty creates skewed perceptions of how life "should" be.
4. Fear of Missing Out (FOMO) - The constant connectedness breeds anxiety that others are having more fun or fulfilling experiences.
6. Superficial relationships – we often assume our virtual interactions can replace our in person interactions. Research suggests otherwise. Lack of genuine in-person social interaction impacts quality social connectedness important for mood.
3. Lack Of Physical Activity
According to Awashthi, lack of physical exercise cuts serotonin synthesis, the key neurotransmitter regulating mood, sociability, appetite and sleep. This negatively impacts stress resilience. She added, “Inactivity contributes to weight gain and obesity which have been linked to higher inflammation, oxidative stress and mood disorders.” Exercising boosts the feel-good endorphins neurotransmitters that help counteract stress. Lack of exercise removes our coping strategy.
Also read: Are You Often Stressed? Expert Shares Signs of Stress You Shouldn't Ignore
4. Not Going Out In Sunlight
Talking about the importance of sunlight citing history, Awasthi said, “I am someone who functions with the sun. Historically speaking, our bodies also function with the sunlight. We are the most active in the morning as our digestive fire is the highest. Our digestive fire sets down along with sunset and so does our body. Pushing our body against this natural rhythm causes harm to our wellbeing.” Yes, we’re all like JAADU and we all need sunlight for survival. Shedding light on the benefits of sunshine in our lives, Awasthi said, “Sunlight promotes serotonin production which is a key neurotransmitter that regulates mood, appetite, digestion and sleep quality. Serotonin boosts feelings of calmness.
5. Playing Video Games
You might be playing video games as a leisure activity. You might think it is playing a role of a stress buster for you, but is it? I’m sorry to break it to you but, video games may add to your stress levels. On this Awasthi said, “Intense gaming concentrates high levels of sensory input, cognitive load, hyper-focus, emotional investment which cause mental overstimulation and fatigue. Games that can't be easily stopped conflict with responsibilities at work, school or in relationships contributing negative stress when things don't get done. It also displaces your in-person social activities leading to loneliness and feeling disconnected and depressed.”
All the above mentioned habits induce stress if left untreated, they can further lead to chronic mental health problems.
Awasthi said, “Unmanaged stress often breeds negative thought patterns like worry, self-criticism, catastrophizing, and rumination about the past or future. These thought habits fuel anxiety. It can lower one's threshold for getting stressed out by subsequent difficulties. As a result, even small trivial triggers are anxiety provoking.”
Habits To Reduce Stress
1. Practice mindfulness meditation, even 5-10 minutes a day can impart calmness.
2. Keep a gratitude journal
3. Use affirmations.
4. Have personal outlets - Whether hiking, reading, painting or dancing, build in time for recreational outlets you find mentally absorbing and soothing.
5. Maintain supportive relationships and develop a strong support system.
6. Ask help if and when required.
7. daily physical exercise – yoga, gym, Pilates, jogging, calisthenics.