{"id":3871,"date":"2022-03-09T18:00:00","date_gmt":"2022-03-09T11:00:00","guid":{"rendered":"https:\/\/trinhducthanh.com\/?p=3871"},"modified":"2022-03-09T03:55:29","modified_gmt":"2022-03-08T20:55:29","slug":"ways-to-squash-stress-and-reduce-anxiety","status":"publish","type":"post","link":"https:\/\/trinhducthanh.com\/vi\/ways-to-squash-stress-and-reduce-anxiety\/","title":{"rendered":"Ways To Squash Stress And Reduce Anxiety"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 ez-toc-wrap-center counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #ffffff;color:#ffffff\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #ffffff;color:#ffffff\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/trinhducthanh.com\/vi\/ways-to-squash-stress-and-reduce-anxiety\/#Finding_Inner_Peace_In_A_Chaotic_World\" >Finding Inner Peace In A Chaotic World<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/trinhducthanh.com\/vi\/ways-to-squash-stress-and-reduce-anxiety\/#1_Fine_Tune_Your_Self-Awareness\" >#1: Fine Tune Your Self-Awareness<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/trinhducthanh.com\/vi\/ways-to-squash-stress-and-reduce-anxiety\/#Practice_breathing_mindfully\" >Practice breathing mindfully:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/trinhducthanh.com\/vi\/ways-to-squash-stress-and-reduce-anxiety\/#Practice_acceptance\" >Practice acceptance:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/trinhducthanh.com\/vi\/ways-to-squash-stress-and-reduce-anxiety\/#Practice_critical_thinking\" >Practice critical thinking:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/trinhducthanh.com\/vi\/ways-to-squash-stress-and-reduce-anxiety\/#2_Tame_The_Beast_Within\" >#2: Tame The Beast Within<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/trinhducthanh.com\/vi\/ways-to-squash-stress-and-reduce-anxiety\/#3_Eat_Better_To_Feel_Better\" >#3: Eat Better To Feel Better<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/trinhducthanh.com\/vi\/ways-to-squash-stress-and-reduce-anxiety\/#4_Ditch_Your_Inner_Couch_Potato\" >#4: Ditch Your Inner Couch Potato<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/trinhducthanh.com\/vi\/ways-to-squash-stress-and-reduce-anxiety\/#5_Stay_On_Top_Of_Your_Bedtime_Routine\" >#5: Stay On Top Of Your Bedtime Routine<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"wp-block-paragraph\"><em>\u201cStress is the trash of modern life-we all generate it but if you don&#8217;t dispose of it properly, it will pile up and overtake your life.\u201d<\/em>&nbsp;\u2015 Danzae Pace<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Susan, a mom of two in her mid-forties, knew a thing or two about stress.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Her husband is in the military, and that means she has to hold the fort down at home, look after her two pre-teen daughters, and juggle a ton of other responsibilities.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So it\u2019s no surprise that she would find herself exhausted to the bone and mentally drained.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Susan tried to keep herself cheerful and upbeat by watching a bit of Netflix and enjoy a glass of wine before bed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, she started to realize that her relaxation ritual became less and less effective as time went on.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For instance, Susan would still find it hard to get a good night\u2019s sleep, so she\u2019d have a rough start the next morning, which made her cranky around her kids.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And she tried distracting herself by spending way too much time scrolling through her social media feed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But she\u2019d wind up comparing herself to friends and getting into arguments in the comment section.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So, Susan was tired and anxious all the time because she couldn\u2019t cope with the stress that was piling up.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fortunately, her best friend Mary knew what was going on. She decided to step in and gently convinced Susan to revamp her approach to stress management.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">She found it hard at first to change her routine, but Susan learned to embrace her new and improved lifestyle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">After making a few key changes, she\u2019s learned to cut down on her nightcap and binge-watching habit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And now, Susan checks her social media only once a day before doing something productive with her time.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As a result, Susan is more mentally resilient and she can handle the craziest of days without feeling overwhelmed.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"590\" data-attachment-id=\"3872\" data-permalink=\"https:\/\/trinhducthanh.com\/vi\/ways-to-squash-stress-and-reduce-anxiety\/stress-is-the-trash-of-modern-life\/\" data-orig-file=\"https:\/\/trinhducthanh.com\/wp-content\/uploads\/Stress-is-the-trash-of-modern-life.webp\" data-orig-size=\"640,590\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Stress is the trash of modern life-we all generate it but if you don&amp;#8217;t dispose of it properly, it will pile up and overtake your life.\" data-image-description=\"&lt;p&gt;Stress is the trash of modern life-we all generate it but if you don&amp;#8217;t dispose of it properly, it will pile up and overtake your life.&lt;\/p&gt;\" data-image-caption=\"&lt;p&gt;Stress is the trash of modern life-we all generate it but if you don&amp;#8217;t dispose of it properly, it will pile up and overtake your life.&lt;\/p&gt;\" data-large-file=\"https:\/\/trinhducthanh.com\/wp-content\/uploads\/Stress-is-the-trash-of-modern-life.webp\" src=\"https:\/\/trinhducthanh.com\/wp-content\/uploads\/Stress-is-the-trash-of-modern-life.webp\" alt=\"Stress is the trash of modern life-we all generate it but if you don't dispose of it properly, it will pile up and overtake your life.\" class=\"wp-image-3872\"\/><figcaption>Stress is the trash of modern life-we all generate it but if you don&#8217;t dispose of it properly, it will pile up and overtake your life.<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Finding_Inner_Peace_In_A_Chaotic_World\"><\/span><strong>Finding Inner Peace In A Chaotic World<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A lot of people find themselves in the same situation as Susan. Unfortunately, they don\u2019t have a system for dealing with the stress that accumulates throughout the week.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And if this goes unchecked, it can lead to long-term consequences, like chronic inflammation, low immunity, high blood pressure, insomnia, depression and heart disease.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That\u2019s why it\u2019s critical to have a system in place that acts as a safety valve to release built-up stress.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here are some effective ways to take the edge off and get stress down to manageable levels:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Fine_Tune_Your_Self-Awareness\"><\/span><strong>#1: Fine Tune Your Self-Awareness<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The main challenge with stress is that we often get flooded without even knowing that it\u2019s happening.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And when you\u2019re submerged in feelings related to anxiety, tension or anger, you need to come up for air &#8211; here are some great ways to do that:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Practice_breathing_mindfully\"><\/span>Practice breathing mindfully: <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Most people don\u2019t bother to slow down and understand what\u2019s happening to them in the first place. That\u2019s why meditation is the perfect way to step outside the moment and observe yourself. As you become more aware of your inner world, you\u2019ll gain better mastery over your emotions.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Practice_acceptance\"><\/span>Practice acceptance: <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s ok to admit to yourself that you\u2019re feeling stressed or anxious. You\u2019re not meant to fight these emotions, and trying to do so often amplifies them.Instead, tell yourself that accepting these negative feelings ISN\u2019T the same as giving up.You\u2019re simply acknowledging that you\u2019re not in the best situation right now &#8211; but you\u2019re still doing something about it. And that in itself can be a source of relief.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Practice_critical_thinking\"><\/span>Practice critical thinking: <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Playing the skeptic is another way to stay on top of a stressful or anxious moment.Question your thoughts related to stress and anxiety by asking things like, \u201cIs it really reasonable to worry THIS much?\u201d, \u201cDo I have all the facts or am I only going on my emotions?\u201d, \u201cWhat part of the situation can I control or do something about?\u201d<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Tame_The_Beast_Within\"><\/span><strong>#2: Tame The Beast Within<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Stress can trigger feelings of fear, panic or hopelessness. And while awareness is the first step, you also need to direct that negative energy in a constructive direction.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aside from practicing mindfulness and meditation, another way to deal with stress is by rewriting the negative dialogue in your head. Most people default to projecting the worst-case scenario in their minds &#8211; which is why you should counter that with positive internal dialogue.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For instance, you can come up with a list of positive statements to read to yourself when the occasion calls for it. Try telling yourself things like:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u201cEverything is going to be alright.\u201d<\/li><li>\u201cI can take myself out of a bad mood by (insert a relaxing activity &#8211; e.g., listening to music, watching a funny video, going for a walk, taking a quick nap, etc.)\u201d<\/li><li>\u201cI got through this before and I can get through it again.\u201d<\/li><li>\u201cI\u2019m not in an ideal situation now, but I can still take action and make positive changes.\u201d<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Eat_Better_To_Feel_Better\"><\/span><strong>#3: Eat Better To Feel Better<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The human body can deal with stress better if it\u2019s in a better condition to do so. That\u2019s why a big part of stress management involves being on top of your health.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For starters, cutting out the processed food from your diet is a great step forward. Once you start replacing that with nutritionally-dense, whole foods instead, your body and brain will function much better.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your gut bacteria, in particular, will hugely benefit from better food choices.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Billions of those microscopic organisms living in your digestive system play a significant role in emotional and mental health. A lot of studies over the years show that gut bacteria produce \u201chappy chemicals\u201d such as serotonin and dopamine.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Ditch_Your_Inner_Couch_Potato\"><\/span><strong>#4: Ditch Your Inner Couch Potato<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Many experts point out the risks of a lifestyle lacking in physical activity. For instance, research coming from Johns Hopkins Medicine shows that sedentary people are more likely to develop life-threatening conditions like heart disease, Type 2 diabetes, and even cancer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So not only does exercise help cut down these risks, but it\u2019s also your best weapon against the cumulative effects of stress. And the best thing you could do for yourself is to figure out a simple, low-maintenance exercise routine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you can get even get in 10-15 minutes of physical activity daily, you\u2019re already on the right track.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eventually, you\u2019ll want to make room in your schedule to get in half an hour of exercise 2-3 times a week.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The other easy way to chip away at a sedentary lifestyle is by breaking up long periods of sitting. People who spend most of the day at the computer can get up and move once or twice for every hour of sitting down.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Go somewhere quiet (e.g., the office break room, your living room, an exercise room) and try doing stretches, going for a walk, or doing a handful of jumping jacks. The more you make a habit of this, the less damage sitting down can do to your body (and add to your stress levels).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Stay_On_Top_Of_Your_Bedtime_Routine\"><\/span><strong>#5: Stay On Top Of Your Bedtime Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A study from the Department of Psychiatry at the University of Pennsylvania School of Medicine shows a clear connection between the quality of sleep and stress levels.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Even lacking a few hours of sleep can leave someone feeling irritable, agitated, emotionally unstable and lethargic. This is why it\u2019s VITAL that you set the right conditions for a good night\u2019s rest.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For example, make sure your bedroom is free of any distractions, such as electronics. Switch off all screens a couple of hours before sleeping and do something relaxing instead (e.g. reading a book, meditating, listening to music).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This quiets down your mind and makes it less likely for you to toss and turn at night. Also, make sure your mattress and pillow are ideal for sleeping, and keep your room as cool and dim as possible.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Most folks take this part of their day for granted, but getting a good night\u2019s sleep (BOTH quality and quantity-wise) will make a HUGE difference the next morning.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It sets you up for success and protects you from the stress that builds up throughout the day.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u201cStress is the trash of modern life-we all generate it but if you don&#8217;t dispose of it properly, it will pile up and overtake your life.\u201d&nbsp;\u2015 Danzae Pace Susan, a mom of two in her mid-forties, knew a thing or two about stress. 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Fine Tune Your Self-Awareness. Tame The Beast Within. Eat Better To Feel Better. Ditch Your Inner Couch Potato. Stay On Top Of Your Bedtime Routine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/trinhducthanh.com\/vi\/ways-to-squash-stress-and-reduce-anxiety\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ways To Squash Stress And Reduce Anxiety - MindSET - TrinhDucThanh.com\" \/>\n<meta property=\"og:description\" content=\"Finding Inner Peace In A Chaotic World. Fine Tune Your Self-Awareness. Tame The Beast Within. Eat Better To Feel Better. Ditch Your Inner Couch Potato. 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