16 simple ways to relieve stress and anxiety
Wednesday, July 8, 2020
Stress and anxiety are the found in very common in all kind of people.
In fact, 70% of adults in the US USA He says he suffers from stress or anxiety every day.
Below are 16 simple ways to relieve stress and anxiety.
1. Exercise
Exercise is has great importance through which you can do to fight with stress.
It may seem contradictory, but putting your body into physical stress through exercise can relieve mental stress.
The benefits are greater when you exercise regularly. People who perform exercises are less likely to victim of anxiety than those people who don't perform the exercises.
There are a few reasons for this:
· Stress hormones: In the long term, exercise reduces your body's stress hormones; like cortisol. It also helps release endorphins, which are chemicals that improve your mood and act as a natural pain reliever.
· 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, which in turn promotes mental well-being.
Try to find an exercise or activity routine that you enjoy, such as walking, dancing, climbing, or doing yoga.
Activities, such as walking or jogging, that involve repetitive movements of large muscle groups can relieve stress.
2. Consider supplements
Various supplements promote reduction of stress and anxiety. You will find here a brief summary of some of the most common:
· Lemon balm: Lemon balm belongs to the mint family that has been studied for its anti-anxiety effects.
· 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 that is 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. You can reduce stress and anxiety by increasing serotonin levels.
· Valerian: Valerian root is a popular sleep aid, due to its calming effect. Contains valerenic acid, which alters gamma-aminobutyric acid receptors (GABA) to reduce anxiety.
· Kava: It is a “psychoactive” product 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. USA to treat moderate stress and anxiety.
Some supplements can interact with medications or have side effects, so you should see a doctor if you have any conditions.
3. Light a candle
Essential oils or lighting a scented candle can help reduce your feeling of stress or anxiety.
Some aromas are especially calming. Here you can see a list of the most calming aromas:
· lavender
· roses
· vetiver
· bergamot
· roman chamomile
· orange flowers
· incense
· sandalwood
· ylang ylang
· orange or orange blossom
· geranium
Utilizar aromas para tratar tu estado de ánimo se llama aromaterapia. Varios estudios demuestran que la aromaterapia puede disminuir la ansiedad y mejorar el sueño.
4. Reduce your caffeine intake
Caffeine has the stimulant facter which is present in coffee, chocolate, tea, and energy drinks. High doses can increase anxiety.
People have different thresholds for the amount of caffeine they can tolerate.
If you find that caffeine makes you nervous or anxious, consider stopping it.
Although many studies show that coffee can be healthy in moderation, this does not apply to everyone. In general, five or fewer cups a day is 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 ease stress and anxiety by focusing your thoughts on the positive things in your life.
6. Chew gum
For super quick and easy stress relief try chewing on a gum stick.
One 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 similar to those of relaxed people. Another thing is chewing gum, It promotes the blood flow to your brain section .
Additionally, a recent study showed that stress relief was greater when people chewed harder.
7. Spend time with your friends and family
Social support from 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 through difficult times.
One study found that, for women in particular, spending time with friends and children helps release oxytocin, a natural relaxant. This effect is called "caring and making friends" and is contrary to the fight or flight response.
Please note that men and women can get benefits from friendship.
Another study found that men and women with fewer social relationships were more likely to experience depression and anxiety.
8. laugh
It is difficult to feel anxiety when you laugh. It's good for your health, and there are a few ways it can help relieve stress:
· Reduce your stress response.
· Reduce tension by relaxing your muscles.
In the long run, laughter can also help you improve your immune system and mood.
A study of people with cancer found that people in the laughter group experienced greater stress reduction than those who were 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, but you can control some factors.
Take control of the aspects of your life that you can change and that cause you stress.
Only the way to do this all is to say "no" more often.
This is especially true if you realize that you accept more than you can handle. Taking on too many responsibilities can leave you feeling overwhelmed.
Being selective about what you accept, and saying no to things that will unnecessarily increase your load, can reduce your stress levels.
10. Learn how to avoid procrastination
Another way to control your stress is to be in control of your priorities and stop putting things off.
Procrastination can cause you to act reactively, making you stumble to do it all. It can be the reason of stress, that can badly affects your health and sleep quality.
Get in the 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 it uninterrupted. Switching from one task to another or doing many at once can be stressful too.
11. Take a yoga class
Yoga has become a popular method of relieving stress and exercising among people of all ages.
Although yoga styles differ, most have a common goal: to unite body and mind.
Yoga primarily achieves this by increasing body awareness and breathing.
Some studies have examined the effect of yoga on mental health. Overall, research has determined that yoga can improve mood and may even be as effective as antidepressant medications in treating depression and anxiety.
However, many of these studies are limited, 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 reduce cortisol levels, blood pressure, and heart rate and increase gamma aminobutyric acid (GABA), a neurotransmitter that is lowered in mood disorders.
12. Practice mindfulness
Mindfulness or mindfulness describes practices that fix you in the present moment.
It can help you combat the effects of negative thoughts that induce anxiety.
There are several methods to increase your mindfulness, including mindfulness-based cognitive therapy, mindfulness-based stress reduction, yoga, and meditation.
13. Physical affection
Stroking, kissing, hugging, and having sex can help relieve stress.
Positive contact can help to release oxytocin and lower cortisolbut it can be positive. This would help lower blood pressure and heart rate, physical symptoms of stress.
Interestingly, physical affection not only relieves stress in humans. Chimpanzees also hug when stressed.
14. Listen to relaxing music
To listen music can effect as a relaxing factor on the body.
Slow instrumental music can induce a relaxation response by helping to lower blood pressure and heart rate, as can stress hormones.
Some types of classical, Celtic, Native American, and Indian music can be particularly relaxing. However, simply listening to the music you like is also effective.
The sounds of nature are also very calming. For this reason, these sounds are often incorporated into music for relaxation and meditation.
15. Deep breath
Mental stress activates your nervous system, It send the signal your body to go into "fight or flight" mode.
During this reaction, stress hormones are released and you experience physical symptoms such as accelerated heart rate, faster breathing, and contraction of blood vessels.
Other thing is deep breathing exercise, It can helps to activate your parasympathetic nervous system, which controls the relaxation response and you definitely feel relax.
There are several types of deep breathing exercises, including diaphragmatic breathing, abdominal breathing, belly breathing, and rhythmic breathing.
The goal of deep breathing is to focus your awareness on your breathing, making it slower and deeper. When you breathe deeply through your nose, your lungs expand fully and your stomach increases.
This helps reduce your heart rate, allowing 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 purpose, staying active, and accompanying you; all the qualities that help reduce anxiety.
In conclusion
Although stress and anxiety can increase in your workplace and personal life, there are many simple ways to 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 alleviate anxiety, thereby improving your overall balance between work and life.
Author: Muhammad Mubashir Iqbal BS (Hons.) Biochemistry, Govt. college University Faisalabad, Punjab Pakistan.
