4 Ways to Start Feeling Better Today

4 Ways to Start Feeling Better Today

Improving your overall health can seem like a lot of work. Luckily, you don't have to spend five hours a day exercising or move off of the grid to enhance your well-being. Try these four strategies.

1. Reduce Work Stress

If your job is stressing you out, you're not alone. According to a survey, 79% of workers experience work-related stress. It can lead to:

• Lack of interest
• Low or no motivation
• Reduced effort
• Emotional exhaustion

Work stress can cause physical symptoms such as fatigue, insomnia, high blood pressure, eating unhealthy foods, smoking, or abusing alcohol and drugs.

You can take steps to manage your job-related pressure. Track your stressful situations for a week and note how you respond to them. Did you head for the vending machine after a heated phone call? Did your anger flare after a meeting? When you understand your stressors and responses, you can manage them by making better choices.

If your work doesn't challenge you or your stress levels are unmanageable, maybe a job change can boost your mental health. Consider your talents and interests. If you know a lot about medical coding, for example, you can upgrade your skills by taking an online professional development course. There are many medical coding courses available online. The right one can teach you how to assign the correct codes and identify service claims and medical procedures. You can take an examination at the end of the course to validate your skills.

2. Eat Stress-Reducing Foods

When you are under strain, your body produces cortisol, the stress hormone. Some foods can reduce cortisol and inflammation. Start by choosing low-fat, high-fiber whole foods and beverages, such as Kingdom Wellness Teas. The Mediterranean diet is excellent at reducing inflammation and promoting overall wellness.

Foods high in vitamin B can lower cortisol levels. Fortified grains and some animal products contain this vitamin, including beef, eggs, nutritional yeast, and fortified cereal.

Magnesium can also metabolize cortisol and help with relaxation. Bananas, broccoli, spinach, avocados, and pumpkin seeds are high in magnesium. If your sweet tooth needs a fix, dark chocolate is also high in magnesium.

3. Learn to Say No

Saying no can feel challenging. When someone asks you to do something, your natural reaction may be to say yes to avoid disappointing someone or seem difficult. If your boss or coworker asks a favor, saying no can add a layer of worry — you don't want to be hard to work with.

However, saying no at the appropriate time can be an excellent form of self-care. It frees you to rest or take care of essential tasks.

Ask yourself these questions when you're struggling to say no:

• Does this opportunity help you reach your goals?
• Will saying yes lead to increased burnout?
• Will the activity keep you from focusing on more important tasks?

4. Give Back

Volunteering for a cause can help reduce stress in several ways. First, it gets your mind off your situation, helping you break a cycle of rumination. It is very healing to watch your efforts benefit others. It gives you a sense of purpose and affirms your integral place in the community. Scientific studies show that volunteerism can increase your lifespan and reduce depression and anxiety.

Check with nonprofits in your community or look online for volunteer opportunities. You can find an organization that needs you.

Living a healthier lifestyle doesn't have to be a complete overhaul. Consider incorporating a few changes to improve your well-being and enjoy a healthier life.