Stress has a critical function in our lives: it allows us to react swiftly to challenges and avert danger. Long-term stress, on the other hand, can cause mental health issues (such as anxiety and depression) as well as physical health issues. Increased stress levels, according to a substantial body of research, interfere with your ability to manage with physical sickness. While no one can completely escape stress, you can learn to manage it in healthy ways that can help you recover faster.

1 – To improve your health, eat and drink the right things. Some people try to relieve stress by drinking too much alcohol or overeating. These acts may appear to help in the short term, but they may actually increase stress in the long run. Caffeine can amplify the negative consequences of stress. Stress can be alleviated by eating a healthy, well-balanced diet.

2 – Exercise on a regular basis. Exercise has been demonstrated to be a potent stress reliever in addition to its physical health advantages. Set fair goals for yourself and choose non-competitive aerobic exercise, weightlifting, or movement exercises like yoga or Tai Chi. Endorphins—natural compounds that help you feel better and keep a pleasant attitude—have been demonstrated to be released during aerobic exercise.

3 – Quit smoking and using nicotine products. Nicotine users frequently refer to it as a stress reliever. Nicotine, on the other hand, causes the body to become more stressed by increasing physical arousal and decreasing blood flow and respiration.

4 – Research and practice relaxing methods. Taking time to relax every day can help you manage stress and protect your body from its negative consequences. Deep breathing, visualization , gradual muscle relaxation, and mindfulness meditation are just a few of the approaches available. There are a plethora of online and mobile apps that offer assistance on these tactics; while some need a payment, the most are free.

5 – Reduce stress triggers. If you’re like most people, you probably have too many obligations and not enough time. These are, for the most part, demands that we have made. You may free up time by exercising time-management skills such as asking for help when needed, setting priorities, pacing yourself, and setting aside time for self-care.

6 – Examine and live by your values. No matter how hectic your life is, the more your actions represent your beliefs, the better you will feel. When choosing hobbies, keep your ideals in mind.

7 – Make a strong case for yourself. It’s fine to say “No” to requests for your time and energy that may cause you undue stress. You don’t have to always live up to others’ expectations.

8 – Make sure your goals and expectations are reasonable. It’s quite acceptable—and healthy—to accept that you won’t be 100 percent successful at everything all of the time. Be aware of the things you can influence, and focus on accepting the things you can’t.

9 – Make a pitch to yourself. Remind yourself of your strengths when you’re feeling overwhelmed. Have a good feeling of self-worth.