Everybody seems to be looking for a way on how to relieve stress and anxiety. Unfortunately, we cannot escape it as it has become a necessary evil in our daily life routine.
The cause behind the stress can be relationships, wealth issues, health concerns, work matters, or family problems. At some point, everyone seems to have a reason to stress
A majority of people start their day waking up stressed and rushing to their stressful jobs, and they barely have time to pursue their personal goals.
At night they tend to sleep late while they are still stressed obsessing about tomorrow.
As a result, they do not get healthier sleep and enough time for their body to repair themselves.
Stress and Anxiety
Most people will disagree about it even when they are under stress. Instead, they try to push themselves to be confident that they can handle it all.
According to various studies by the US Health Department, stress has a massive impact on mental as well as physical health.
Stress is a silent killer as it is 5 out of 6 of the top leading causes of death. Stress can cause heart diseases, high blood pressure, chest pain, and even weight gain too.
You are probably reading this because you have realized that you suffer from stress and anxiety (as we all do at some point).
Let me tell you that stress is not just a mental state; it is a physical phenomenon. Not enough daily movement of body aids in increasing stress and anxiety too.
Ways to Relieve Stress and Anxiety
You will find numerous ways on the internet on how to relieve stress and anxiety.
However, this article explains the stress-relieving strategies that I have personally tried. They helped me overcome it, no matter if I was under stress or if anxiety got me out of nowhere.
Here are some strategies that will surely help you to relieve your stress and anxiety and will put you in ease.
I would personally recommend doing the following every time you feel like stress or anxiety is getting you. Remember, the key here is to try your best to overcome stress and anxiety.
1. Exercise to Stay Active
It is one of the modest and most effective ways to overcome stress and anxiety over time.
Whether it is running, walking, hiking, or some other exercise, it surely gives long term health benefits.
Running for 5-7 minutes or doing a couple of warm-up stretches can get your blood pumping, plus it gives immediate effective relief in a stress or anxiety situation.
When your muscles move around your body releases “endorphins“, which aids in improving mood instantaneously.
Movement exercises like running increase endorphins in the brain, which helps enhance your mood throughout the activity and relieve your stress and anxiety.
There are many benefits as well, like solitude time for self-reflection. However, who forgets the lifelong benefits, such as increased immunity and decreased chances of “obesity.”
Breathing aerobics are useful for anyone dealing with stress and anxiety in running exercises.
Try inhaling deeply and slowly through your nose while keeping your body and especially shoulders relaxed.
Now exhale slowly through your mouth while keeping your jaw relaxed. Repeat this several times as you overcome stress and anxiety.
2. Eat a Healthy Diet
Evidently, under stress or anxiety, it is tough to pass on sweet donuts or salty crackers that are not good for your health.
Consumption of sweet or salty foods can make your stress and anxiety even worse. Eating a balanced diet relieves stress, and anxiety.
You will be glad that you chose an apple over a chocolate bar.
Your particular issues are essential parts of living that can give you overall stress, but the food is no exception.
The wrong choice of foods or wrong time of meals can harm your overall health.
To make sure your food is not contributing to your stress and anxiety, try cutting off the unhealthier foods from your diet plan.
Stress can often cause eating disorders, which leads to more stress, anxiety, and even weight gain.
Consume healthier meals at the right time of the day and avoid eating foods that make your stress or anxiety worse.
3. Get Healthy Sleep
75% of the adults with stress and anxiety complain that if they do not get healthy sleep, then their symptoms are noticeably worse throughout the day.
Studies have revealed that sleeping for at least 8 hours per day aids in repairing your brain and body and reduces stress and anxiety levels.
It is recommended that you should set specific sleeping hours during which you will not be likely to be disturbed. Put your cell phone on silent and turn the lights off.
Although falling asleep is not easy sometimes when insomnia hits or when you are surrounded by stress and anxiety-inducing distractions.
Try to sleep in a less distracting and less uncertain environment where you can fully relax your mind and body while sleeping.
4. Chew a Gum
Whether you like spearmint or cinnamon, you can always chew gum now and then.
Studies have shown that chewing gum reduces stress and anxiety; it helps you focus better.
The physical and rhythmic motion of your jaw while chewing helps increasing blood flow that relieves stress and anxiety.
Nevertheless, chewing gum is a quick way to relieve stress and anxiety.
5. Listen to Music
There is no better way to quickly and effectively relieve stress and anxiety than listening to your favorite music.
Your sense of hearing has a profound impact on your stress and anxiety.
Several studies have revealed that the use of soothing sounds, “binaural beats,” can have a direct and massive impact on relieving stress and anxiety.
Take a hint and listen to binaural beats. They positively affect your brain and body. It aids in reducing blood pressure and reducing cortisol, a hormone associated with stress.
Listen to nature soundtracks or raining sounds; try listening to the sounds of a waterfall or rain-forest. While focusing only on your mind, and these sounds can help clear your thoughts.
You are exposed to various noises such as street traffic, airport, mechanical sounds at numerous places.
Due to these noises, your stress hormones increase. On the other hand, while listening to the soothing and relaxing music, stress hormone levels decrease outstandingly.
The next time you face stress or anxiety, try doing the tactics above. I am sure you’ll find it very help full in relieving your stress and anxiety as much as I do.