Stress and anxiety are almost considered the same words. But, stress is typically caused by an external trigger, and anxiety is caused by excessive worries that don’t go away even in the absence of a stressor. Most people experience stress and anxiety. Stress and anxiety can also lead to many medical problems such as insomnia, muscle stretching, increased heart rate, gastrointestinal problems, etc.
15 Simple Ways To Relieve Stress
#1 Listen to music
If you are overwhelmed by a stressful situation then try to take a break and listen to relaxing music. Relaxing music can have positive effects on the body and brain. It can lower blood pressure and also reduces cortisol which is a stress-related hormone. Try to listen to the ocean or nature sounds because they have similar relaxing effects as music.
#2 Reduce caffeine intake
Caffeine is an energizing found in coffee, tea, chocolate, and energy drinks. High doses can raise anxiety. People have different thresholds for how much caffeine they can bear. If you notice that caffeine makes you jittery or anxious, then cut back on it.
Although many studies show that coffee can be healthy in self-control, it’s not for everyone. In common, 5 OR FEWER CUPS PER DAY is measured as a reasonable amount.
#3 Spend time with friends and family
Social support from friends and family can aid us to get through worrying times. Being part of a friend network gives you a sense of fitting and self-worth, which can help you in tough times. A good relationship with friends and loved ones play an important role in a healthy lifestyle. Friends are important especially when you are under a lot of stress. A reassuring voice even for one minute can help to put everything in perspective.
One study found that spending time with friends and family help to release OXYTOCIN which is a stress-releasing hormone. Another study found that people with the fewest social networks were more likely to suffer from depression and anxiety.
#4 Take a yoga class
Yoga has become a common method of stress release and exercise among all age groups. While yoga styles differ, most share a mutual goal to join our body and mind. Yoga mainly does this by increasing body and breath awareness. Some studies show yoga’s effect on mental health. Overall, research has found that yoga can improve mood and may even be as real as antidepressant drugs in treating depression and anxiety.
In general, the benefit of yoga for stress and anxiety appears to be connected to its effect on our nervous system and stress response. It can help to reduce cortisol levels, blood pressure, and heart rate. Yoga also helps to increase GAMMA-AMINOBUTYRIC ACID GABA which is a neurotransmitter and helps to lower mood disorders.
#5 Eat right
Stress levels and a proper diet are closely related to each other. When we are stress we often forget to eat well and start to eat sugary, fatty snack foods. Try to use fruits and vegetables which are always good and fish with high levels of OMEGA-3 FATTY ACIDS help to reduce symptoms of stress. A tuna sandwich is an amazing food for the brain.
#6 Drink tea
A large dose of caffeine can cause a short-term increase in blood pressure and can cause your HYPOTHALAMIC-PITUITARY-ADRENAL AXIS to go into overdrive.
Instead of coffee or energy drinks try to take green tea because it contains less than half of the caffeine than coffee and also contains healthy antioxidants as well as theanine which is an amino acid that has calming effects on the nervous system.
#7 Sleep better
Lack of sleep is also one of the major causes of stress. It also causes the brain and body to get out of the cuff and gets worse with time. If you will sleep more than eight hours then your body will tolerate stress. Stress can adversely affect sleep duration.
However, enough sleep can decrease stress levels. Turn the TV off earlier, dim the lights, and make a relaxed environment before going to bed.
#8 Spend time with your pet
Having a pet can help to reduce anxiety and improve your mood. Interactions with pets can help to release the OXYTOCIN hormone that promotes a positive mood. Having a pet helps you to decrease anxiety by keeping you active.
#9 Deep breathing
Mental health stimulates our sympathetic nervous system, motioning our body to go into ‘fight or flight’ mode. During this reaction, stress hormones are released and we practice physical symptoms such as a faster heartbeat, quicker breathing, and restricted blood vessels.
Deep breathing exercises can help to stimulate our parasympathetic nervous system, which controls the relaxation response. There are many types of deep breathing exercises such as diaphragmatic breathing, abdominal breathing, and paced respiration. The goal of deep breathing is to focus our consciousness of our breath, making it slower and deeper.
When we breathe deeply through our nose, our lungs fully enlarge and our belly rises. This helps slow our heart rate, allowing us to feel more peaceful.
#10 Chew Gum
For an easy and rapid stress reliever, try chewing a stick of gum. One study suggests that people who chew gum have a greater sense of well-being and lower stress. One possible explanation is that chewing gum origins brain waves like those of stress-free people.
Another is that chewing gum encourages blood flow to our brain. Additionally, one recent study proved that stress relief was greatest when people chewed more strongly.
It’s tough to feel anxious when you are laughing. It’s also good for health and helps to relieve stress by relaxing your muscles. In the long term, laughter can also aid improve our immune system and mood.
A study among people with cancer found that the people in the laughter interference group experienced more stress release than those who were simply unfocussed. Try to watch a funny TV show or spend time with friends who make you laugh.
Exercise will reduce some of your emotional intensity by relaxing your mind. A short walk around the office can give you sudden relief in stressful situations. Moving your body on a daily basis helps to balance the nervous system and increases blood circulation that will flush out stress hormones. Even daily walking for 30 minutes brings a great change.
#13 Light a Candle
Using essential oils or burning a perfumed candle may help you to reduce feelings of stress and anxiety. Some scents are especially soothing such as Lavender, rose, vetiver, Roman chamomile, and orange blossom. Using scents to treat mood is called aromatherapy. Several studies proved that aromatherapy can help to reduce anxiety and improve sleep.
#14 Crave out hobby time
Engage with your favorite activities like gardening, reading, listening to music, etc. These activate will bring pleasure and joy for you and will reduce half of your stress and also lowers your heart rate.
#15 Take a Vacation
Getting away from all hectic routines will reset your stress tolerance by changing the emotional and mental outlook that will help you to forget anxieties and make you happier. If your daily routine work causes stress then take a break go outside with friends and have fun that will make you happy and enable you to get rid of stress.
Although stress and anxiety arise in your workplace and personal life, there are many simple ways to reduce the anxiety and pressure that you feel. These tips will help you by getting your time away from the source of stress. All these tips will work to relieve anxiety and will also improve your overall work-life balance as well.