Frequently waking up from bad vivid dreams caused by stress, the problem is idk how to unstress without wasting time, the most thing i can do is take a shower or go walk, are there other ways for distressing that dont involve time wasting?

It is not feasible to provide a meaningful opinion without taking additional history, physical examination and may be some tests. It would be prudent to see your doctor and discuss if you may be depressed. Counter-intuitive as it may seem, exercise may help. Start with low intensity exercise such as walking and gradually increase the intensity as tolerated. Drink more water. Wish you good health!

Is it a waste of time to take care of yourself? There is no instant cure for anxiety. Mindfulness meditation, walking as a meditation, these things require that we spend (not waste) time. Agonizing over things we can’t control is not helpful. We can’t make ourselves stop thinking about them, but we do have a choice to either “let go or get dragged.” Turn your mind to things that relax you. Be well