Stress and anxiety are common experiences for most people. 70% of adults in the United States say they feel stress or anxiety daily. Trying these things can help you reduce your stress and anxiety levels
1. Deep Breathing
Mental stress activates your sympathetic nervous system, signaling your body to go into “fight-or-flight” mode. During this, stress hormones are released and you experience physical symptoms such as a faster heartbeat and quicker breathing. Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response.
It seems contradictory, but putting physical stress on your body through exercise can relieve mental stress.
3. Reduce Your Caffeine Intake
Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks, and high doses can increase anxiety. People have different thresholds for how much caffeine they can tolerate, so if you notice that caffeine makes you jittery or anxious, consider cutting back.
4. Learn To Say No
Not all stressors are within your control, but some are, and you can take control over the parts of your life that are causing you stress. One way to do this may be to say “no” when you find yourself taking on more than you can handle.
5. Consider Supplements
There are several supplements that promote stress and anxiety reduction, like Omega-3 fatty acids, for example.
6. Write It Down
While recording what you’re stressed about is one approach, another is jotting down what you’re grateful for. Gratitude can help relieve stress and anxiety because it makes you focus on what’s positive in your life.
It’s hard to feel anxious when you’re laughing. It’s good for your health because it relieves your stress response, and relieves tension by relaxing your muscles.
8. Spend Time With Friends And Family
Social support from friends and family can help you get through stressful times. Being part of a friend network gives you a sense of belonging, which can help you in tough times. Studies have found that spending time with friends and children helps release oxytocin, a natural stress reliever.
9. Take A Yoga Class
Yoga has become a popular method of stress relief and exercise among all age groups. Yoga allows you to join your body and mind by increasing body and breath awareness.
10. Listen To Soothing Music
Listening to music can have a very relaxing effect on the body. Try finding slow-paced instrumental music because it can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.