COMBAT STRESS &
ANXIETY AT HOME
Stress and anxiety are
common experiences for most people.
In fact, 70% of adults in the US say they feel stress or anxiety
daily.
Here are 16 simple ways to relieve stress and anxiety.
Exercise is one of the most important things you can do to
combat stress.
It might seem contradictory, but putting
physical stress on your body through exercise can relieve mental stress.
The benefits are strongest when you exercise
regularly. People who exercise regularly are less likely to experience anxiety
than those who don’t exercise.
There are a few reasons behind this:
- Stress hormones: Exercise
lowers your body’s stress hormones — such as cortisol — in the long run.
It also helps release endorphins, which are chemicals that improve your
mood and act as natural painkillers.
- Sleep: Exercise
can also improve
your sleep quality,
which can be negatively affected by stress and anxiety.
- Confidence: When
you exercise regularly, you may feel more competent and confident in your
body, which in turn promotes mental well being.
Try to find an exercise
routine or activity you enjoy, such
as walking, dancing, rock climbing or yoga.
Activities — such as walking or jogging — that
involve repetitive movements of large muscle groups can be particularly stress
relieving.
SUMMARY: Regular exercise can help lower stress and
anxiety by releasing endorphins and improving your sleep and self-image.
Several supplements promote stress and anxiety
reduction. Here is a brief overview of some of the most common ones:
- Lemon balm: Lemon
balm is a member of the mint family that has been studied for its
anti-anxiety effects.
- Omega-3 fatty acids: One 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’s effective.
- Green tea: Green
tea contains many polyphenol
antioxidants which provide health benefits. It may lower stress and
anxiety by increasing serotonin levels.
- Valerian: Valerian
root is a popular sleep aid due to its tranquilizing effect. It contains
valerenic acid, which alters gamma-aminobutyric acid (GABA) receptors to
lower anxiety.
- Kava kava: Kava
kava is a psychoactive member of the pepper family. Long used as a
sedative in the South Pacific, it is increasingly used in Europe and the
US to treat mild stress and anxiety.
Some supplements can interact with medications
or have side effects, so you may want to consult with a doctor if you have a
medical condition.
SUMMARY: Certain supplements can reduce stress and
anxiety, including ashwagandha, omega-3 fatty acids, green tea and lemon balm.
Using essential
oils or burning a scented candle
may help reduce your feelings of stress and anxiety.
Some scents are especially soothing. Here are
some of the most calming scents:
- Lavender
- Rose
- Vetiver
- Bergamot
- Roman
chamomile
- Neroli
- Frankincense
- Sandalwood
- Ylang
ylang
- Orange
or orange blossom
- Geranium
Using scents to treat your mood is called
aromatherapy. Several studies show that aromatherapy can decrease anxiety and
improve sleep.
SUMMARY: Aromatherapy can help lower anxiety and
stress. Light a candle or use essential oils to benefit from calming scents.
Caffeine is a stimulant found in coffee, tea, chocolate and
energy drinks. High doses can increase anxiety.
People have different thresholds for how much
caffeine they can tolerate.
If you notice that caffeine makes you jittery
or anxious, consider cutting back.
Although many studies show that coffee can be
healthy in moderation, it’s not for
everyone. In general, five or fewer cups per day is considered a moderate
amount.
SUMMARY: High quantities of caffeine can increase
stress and anxiety. However, people’s sensitivity to caffeine can vary greatly.
One way to handle stress is to write things
down.
While recording what you’re stressed about is
one approach, another is jotting down what you’re grateful for.
Gratitude may help relieve stress and anxiety
by focusing your thoughts on what’s positive in your life.
SUMMARY: Keeping a journal can help relieve stress and
anxiety, especially if you focus on the positive.
For a super easy and quick stress reliever, try chewing a
stick of gum.
One study showed that people who chewed gum
had a greater sense of wellbeing and lower stress.
One possible explanation is that chewing gum
causes brain waves similar to those of relaxed people. Another is that chewing
gum promotes blood flow to your brain.
Additionally, one recent study found that
stress relief was greatest when people chewed more strongly.
SUMMARY: According to several studies, chewing gum may
help you relax. It may also promote wellbeing and reduce stress.
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 and self-worth, which can help you in tough times.
One study found that for women in particular,
spending time with friends and children helps release oxytocin, a natural
stress reliever. This effect is called “tend and befriend,” and is the opposite
of the fight-or-flight response.
Keep in mind that both men and women benefit
from friendship.
Another study found that men and women with
the fewest social connections were more likely to suffer from depression and
anxiety.
SUMMARY: Having strong social ties may help you get
through stressful times and lower your risk of anxiety.
8. Laugh
It’s hard to feel anxious when you’re
laughing. It’s good for your health, and there are a few ways it may help
relieve stress:
- Relieving
your stress response.
- Relieving tension by relaxing your muscles.
In the long term, laughter can also help improve your immune system and mood.
A study among people with cancer found that
people in the laughter intervention group experienced more stress relief than
those who were simply distracted.
Try watching a funny TV show or hanging out
with friends who make you laugh.
SUMMARY: Find the humor in everyday life, spend time
with funny friends or watch a comedy show to help relieve stress.
Not all stressors are within your control, but
some are.
Take control over the parts of your life that
you can change and are causing you stress.
One way to do this may be to say “no” more
often.
This is especially true if you find yourself
taking on more than you can handle, as juggling many responsibilities can leave
you feeling overwhelmed.
Being selective about what you take on — and
saying no to things that will unnecessarily add to your load — can reduce your
stress levels.
SUMMARY: Try not to take on more than you can handle.
Saying no is one way to control your stressors.
Another way to take control of your stress is
to stay on top of your priorities and stop procrastinating.
Procrastination can lead you to act
reactively, leaving you scrambling to catch up. This can cause stress, which
negatively affects your health and sleep quality.
Get in the habit of making a to-do list
organized by priority. Give yourself realistic deadlines and work your way down
the list.
Work on the things that need to get done today
and give yourself chunks of uninterrupted time, as switching between tasks or
multitasking can be stressful itself.
SUMMARY: Prioritize what needs to get done and make
time for it. Staying on top of your to-do list can help ward off
procrastination-related stress.
Yoga has become a popular method of stress relief and
exercise among all age groups.
While yoga styles differ, most share a common
goal — to join your body and mind.
Yoga primarily does this by increasing body
and breath awareness.
Some studies have examined yoga’s effect on
mental health. Overall, research has found that yoga can enhance mood and may
even be as effective as antidepressant drugs at treating depression and anxiety.
However, many of these studies are limited,
and there are still questions about how yoga works to achieve stress reduction.
In general, the benefit of yoga for stress and
anxiety seems to be related to its effect on your nervous system and stress
response.
It may help lower cortisol levels, blood
pressure and heart rate and increase gamma-aminobutyric acid (GABA), a
neurotransmitter that is lowered in mood disorders.
SUMMARY: Yoga is widely used for stress reduction. It
may help lower stress hormone levels and blood pressure.
Mindfulness describes practices that anchor
you to the present moment.
It can help combat the anxiety-inducing
effects of negative thinking.
There are several methods for increasing
mindfulness, including mindfulness-based cognitive therapy, mindfulness-based
stress reduction, yoga and meditation.
A recent study in college students suggested
that mindfulness may help increase self-esteem, which in turn lessens symptoms
of anxiety and depression.
SUMMARY: Mindfulness practices can help lower symptoms
of anxiety and depression.
Cuddling, kissing, hugging and sex can all
help relieve stress.
Positive physical contact can help release
oxytocin and lower
cortisol. This can help lower blood
pressure and heart rate, both of which are physical symptoms of stress.
Interestingly, humans aren’t the only animals
who cuddle for stress relief. Chimpanzees also cuddle friends who are stressed.
SUMMARY: Positive touch from cuddling, hugging, kissing
and sex may help lower stress by releasing oxytocin and lowering blood
pressure.
Listening to music can have a very relaxing
effect on the body.
Slow-paced instrumental music can induce the
relaxation response by helping lower blood pressure and heart rate as well as stress
hormones.
Some types of classical, Celtic, Native
American and Indian music can be particularly soothing, but simply listening to
the music you enjoy is effective too.
Nature sounds can also be very calming. This
is why they’re often incorporated into relaxation and meditation music.
SUMMARY: Listening to music you like can be a good way
to relieve stress.
Mental stress activates your sympathetic
nervous system, signaling your body to go into “fight-or-flight” mode.
During this reaction, stress hormones are
released and you experience physical symptoms such as a faster heartbeat,
quicker breathing and constricted 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 breathing, abdominal breathing, belly
breathing and paced respiration.
The goal of deep breathing is to focus your
awareness on your breath, making it slower and deeper. When you breathe in
deeply through your nose, your lungs fully expand and your belly rises.
This helps slow your heart rate, allowing you
to feel more peaceful.
SUMMARY: Deep breathing activates the relaxation
response. Multiple methods can help you learn how to breathe deeply.
Having a pet may help reduce stress and
improve your mood.
Interacting with pets may help release
oxytocin, a brain chemical that promotes a positive mood. Having a pet may also
help relieve stress by giving you purpose, keeping you active and providing
companionship — all qualities that help reduce anxiety.
SUMMARy: Spending time with your pet is a relaxing,
enjoyable way to reduce stress.
Although stress and anxiety may arise in your
workplace and personal life, there are many simple ways to reduce the pressure
you feel.
These tips often involve getting your mind
away from the source of stress.
Exercise, mindfulness, music and physical
intimacy can all work to relieve anxiety — and they will improve your overall
work-life balance as well.
Disclaimer:
The content of this blog is for informational
purposes only. The content is not intended to be a substitute for professional
medical advice, diagnosis, or treatment. Always seek the advice of your
physician or other qualified health provider with any question you may have
regarding a medical condition. If you think you may have a medical emergency,
call your doctor immediately. Opt4health does not recommend or endorse any
specific tests, physician, products, procedures, opinions, or other information
that may be mentioned on the Opt4health blog. Reliance on any information
provided by Opt4health, Opt4health employees, other contributors appearing on
the blog at the invitation of Opt4health, or other visitors to the blog is
solely at your own risk.
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