Stress and anxiety are common experiences for most people. Learn more about these 16 simple ways to relieve stress and anxiety.
1. Exercise
Exercise is one of the most important things you can do to combat stress. It may seem contradictory, but putting the body under physical stress through exercise can relieve mental stress. The benefits are greater when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who don’t.
There are a few reasons for this:
Stress hormones: Exercise reduces your body’s stress hormones, such as cortisol, over time.It also helps release endorphins, chemicals that improve your mood and act as a natural analgesic.
Sleep: Exercise can also improve the quality of sleep, which can be negatively affected by stress and anxiety.
Confidence: When you exercise regularly, you can feel more competent and confident in your body, promoting mental well-being.
Find an exercise routine or activity you enjoy, such as walking, dancing, mountaineering, or doing yoga. Activities, such as walking or jogging, that involve repetitive movements of large groups of muscles can relieve stress.
2. Consider the supplements.
Several supplements promote the reduction of stress and anxiety. Here you will find a brief summary of some of the most common:
Lemon balm: Lemon balm is a member of the mint family and has been studied for its anti-anxiety properties.
Omega-3 fatty acids: A study showed that medical students who received omega-3 supplements experienced a 20% reduction in anxiety symptoms.
Ashwagandha: Ashwagandha is an herb used in Ayurvedic medicine to treat stress and anxiety. Several studies suggest that it is effective.
Green tea: Green tea contains many polyphenolic antioxidants, which provide health benefits. It can reduce stress and anxiety by increasing serotonin levels.
Valerian root is a popular sleep aid due to its calming properties. It contains valerenic acid, which alters gamma-aminobutyric acid receptors (GABA) to reduce anxiety.
Kava: The kava plant is a psychoactive member of the pepper family. It has been used as a sedative in the South Pacific and is increasingly being used in Europe and the United States. to treat moderate stress and anxiety.
Some supplements can interact with medications or have side effects, so you should consult a doctor if you have any conditions.
3. Light a candle.
Using essential oils or lighting an aromatic candle can help you feel less stressed or anxious. Some aromas are especially soothing. Here you can see a list of the aromas that soothe the most:
lavender
Roses
vetiver
bergamot
Roman chamomile
orange blossoms
incense
sandalwood
ylang ylang
orange or orange blossom
geranium
Using aromas to treat your mood is called aromatherapy. Several studies show that aromatherapy can reduce anxiety and improve sleep.
4. Reduce your caffeine intake
Caffeine is a stimulant in coffee, tea, chocolate, and energy drinks. High doses can increase anxiety. People have different thresholds for the amount of caffeine they can tolerate. If you notice that caffeine makes you nervous or anxious, consider stopping consuming it. Although many studies show that coffee can be healthy in moderation, this does not apply to everyone. Five or fewer cups a day are generally considered a moderate amount.
5. Take note
One way to manage stress is to write things down. Although recording what stresses you is one way to focus, another is to take note of the things you are grateful for. Gratitude can help relieve stress and anxiety by focusing your thoughts on the positive things in your life.
6. Chewing gum A chewing gum bar is a quick and easy way to relieve stress.
A study showed that people who chewed gum had a greater sense of well-being and less stress. One explanation is that chewing gum causes brain waves like relaxed people. Another is that chewing gum promotes blood flow to your brain. A recent study showed that stress relief was greater when people chewed harder.
7. Spend time with your friends and family.
The social support of friends and family can help you cope with stressful times. Being part of a network of friends gives you a sense of belonging and self-esteem, which can help you in difficult times. A study determined that, for women in particular, spending time with friends and children helps release oxytocin, a natural relaxant. This effect is called “take care of and make friends” contrary to the fight or flight response. Keep in mind that both men and women benefit from friendship. Another study determined that men and women with fewer social relationships were more likely to suffer from depression and anxiety.
8. Laugh
It’s hard to feel anxious when you laugh. It’s good for your health and can help you relieve stress in a variety of ways, including:
Reduce your stress response.
Reduce tension by relaxing your muscles.
In the long term, laughter can also help you improve your immune system and mood. A study among people with cancer determined that people in the laughing group experienced greater stress reduction than those simply distracted.
Try watching a fun TV show or spending time with friends who make you laugh.
9. Learn to say no.
You don’t have control over everything that stresses you out, but you can control some factors. Take control of the aspects of your life that you can change and that cause you stress. One way to do it is to say “no” more often.
This is especially true if you realize that you accept more than you can handle. Assuming too many responsibilities can leave you with the impression of being overwhelmed.Being selective with what you accept and saying no to things that will increase your burden unnecessarily can reduce your stress levels.
10. Learn how to avoid procrastination.
Another way to control your stress is to have control of your priorities and stop postponing things. Postponement can cause you to act reactively, making you wobble to get everything done. This can cause stress, which negatively affects your health and the quality of your sleep.
Make a habit of preparing a to-do list organized by priority. Give yourself realistic deadlines and work on your list. Work on the things you need to do today and do them uninterrupted. Switching from one task to another or doing many at the same time can be stressful as well.
11. Take a yoga class.
Yoga has become a popular method for relieving stress and exercising among people of all ages. Although yoga styles differ, most have one goal in common: to unite body and mind.
Yoga mainly achieves this by increasing the body’s awareness and breathing. Some studies have examined the effect of yoga on mental health. Research has shown that yoga can improve mood and even be as effective as antidepressant medications to treat depression and anxiety.
Many of these studies, however, have limitations, and there are still questions about how yoga works to reduce stress. In general, the benefit of yoga for stress and anxiety seems to be related to its effect on the nervous system and the stress response. It can help lower cortisol levels, blood pressure, and heart rate while increasing GABA, a neurotransmitter depleted in mood disorders.
12. Practice mindfulness.
Mindfulness describes practices that fix you in the present moment. It can help you combat the effects of negative thoughts that induce anxiety.
Several methods to increase your mindfulness include cognitive therapy based on mindfulness, stress reduction based on mindfulness, yoga, and meditation. A recent study of university students found that mindfulness can help boost self-esteem, reducing anxiety and depression symptoms.
13. Physical affection
Caressing, kissing, hugging, and having sex can help relieve stress. Positive physical contact can help release oxytocin and reduce cortisol. This would help lower blood pressure and heart rate—physical symptoms of stress. Interestingly, physical affection does not only relieve stress in human beings. Chimpanzees also hug each other when they are stressed.
14. Listen to relaxing music.
Listening to music can have a very relaxing effect on the body. Slow instrumental music can induce relaxation by helping reduce blood pressure, heart rate, and stress hormones. Some classical, Celtic, Native American, and Indian music can be especially soothing. However, simply listening to the music you like is also effective.
The sounds of nature are also very calming. Therefore, these sounds are often incorporated into music for relaxation, and listening to the music you like can be a good way to relieve stress.
15. Deep breathing
Mental stress activates your sympathetic nervous system, telling your body to go into “fight or run” mode. During this reaction, stress hormones are released, and you experience physical symptoms such as an accelerated heart rate, faster breathing, and the contraction of blood vessels.
Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response. There are several types of deep breathing exercises, including diaphragmatic, abdominal, belly, and rhythmic. Deep breathing aims to focus your consciousness on your breathing, making it slower and deeper. When you breathe deeply through your nose, your lungs expand completely and your stomach increases. This helps reduce your heart rate, which allows you to feel calmer.
16. Spend time with your pet.
Having a pet can help you reduce stress and improve your mood. Interacting with your pets can help you release oxytocin, a brain chemical that promotes a positive mood.
Having a pet can also help relieve stress by giving you a purpose, keeping you active, and accompanying you—all qualities that help reduce anxiety.
In conclusion
Although stress and anxiety can increase at work and in your personal life, many simple ways can reduce the pressure you feel. These tips often involve moving your thoughts away from the source of stress.
Exercise, mindfulness, music, and physical intimacy can work together to relieve anxiety; that will improve your overall balance between work and life.
