Simple Ways to Relieve Stress

Engaging in a number of activities that support self-care may help reduce stress and anxiety. These can include exercise and mindfulness practices.

Stress and anxiety are a common experience for many people. Millions of adults all over the Globe say they feel stress or anxiety daily.

A number of people deal with stress every day. Work, family issues, health concerns, and financial obligations are parts of everyday life that commonly contribute to increased stress levels.

Factors such as genetics, level of social support, coping style, and personality type influence a person’s vulnerability to stress, meaning that some people are more likely to become stressed than others.

Reducing levels of chronic stress of daily life as much as possible is important for overall health. That’s because chronic stress harms health and increases your risk of health conditions such as heart disease, anxiety disorders, and depression, among other ailments.

It’s important to understand that stress may differ from mental health disorders such as anxiety and depression, which require treatment from medical professionals. Although these tips may relieve many types of stress, they may not help people with these conditions.

 

Here are simple ways to relieve stress.

 

Healthy diet

DIet affects every aspect of your health, including your mental health.

Studies show that people who follow a diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels. Fresh fruits and Vegetables are healthy for  the body, drinking at least 8 glasses of water a day is very helpful too.

Being chronically stressed may lead you to overeat and reach for highly palatable foods, which may harm your overall health and mood.

Not eating enough nutrient-dense whole foods may increase your risk of deficiencies in nutrients that are essential for regulating stress and mood, such as magnesium and B vitamins .

Minimizing intake of highly processed foods and beverages and eating more whole foods such as vegetables, fruits, beans, fish, nuts, and seeds can help ensure that your body is properly nourished. In turn, this may improve your resilience to stress.

Following a nutrient-dense diet and limiting ultra-processed foods may provide your body with the nutrients it needs for optimal health and decrease your risk of deficiencies in nutrients that help regulate stress.

 

 More physical activity

If you’re feeling stressed, moving your body on a consistent basis may help.

A study in some university students found that participating in aerobic exercise 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty. Plus, the exercise routine significantly improved self-reported depression .

Many other studies have shown that engaging in physical activity helps reduce stress levels and improve mood, while sedentary behavior may lead to increased stress, poor mood, and sleep disorders.

Regular exercise has been shown to improve symptoms of common mental health conditions such as anxiety and depression.

If you’re currently inactive, start with gentle activities such as walking or biking. Choosing an activity that you have interest in may help increase your chances of sticking to it in the long term.

Regular exercise may help reduce stress and improve symptoms related to common mental health conditions such as anxiety and depression.

 

 Minimize phone use and screen time 

Smartphones, computers, and tablets are what the majority of people use every day .

While these devices are  necessary, using them too often may increase stress levels.

A number of studies have linked excessive smartphone use and “iPhone addiction” to increased levels of stress and mental health disorders.

Spending too much time in front of screens in general is associated with lower psychological well-being and increased levels of stress in both adults and kids.

Furthermore, screen time may negatively affect sleep, which may also lead to increased stress levels.

Minimizing screen time may help reduce stress and improve sleep in both children and adults.

 

 Supplements

Several vitamins and minerals play an important role in your body’s stress response and mood regulation, and yet most people ignore supplements. A deficiency in one or more nutrients may affect a person’s mental health and ability to cope with stress.

Plus, some studies show that certain dietary supplements may help reduce stress and improve mood.

For example, when you’re chronically stressed, your magnesium levels may reduce.

Since this mineral plays an important role in your body’s stress response, it’s vital to make sure you are getting enough each day. Supplements such as magnesium have been shown to improve stress in chronically stressed people.

A study in some people with low magnesium found that taking 300 mg of this mineral daily helped reduce stress levels. Combining this dose of magnesium with vitamin B6 was considered to be more effective.

Other supplements, including rhodiola, ashwagandha, B vitamins, and L-theanine, have been shown to help reduce stress as well.

However, dietary supplements may not be appropriate or safe for everyone. Consult a healthcare professional if you’re interested in using supplements to help relieve stress.

Certain supplements may reduce stress levels, including magnesium, L-theanine, rhodiola, and B vitamins.

 

 Practice self-care

Setting aside time to practice self-care may help reduce your stress levels. Practical examples include:

Setting time aside to pray

Lighting candles

Reading a good book

Practicing yoga

Exercising

Preparing a healthy meal

Going for a walk outside

Stretching before bed

Getting a massage

Taking a bath

Practicing a hobby

 

Aromatherapy

Using a diffuser with calming scents

Studies show that people who engage in self-care report lower levels of stress and improved quality of life, while a lack of self-care is associated with higher risk of stress and burnout.

Taking time for your self is essential in order to live a healthy life. This is especially important for people who tend to be highly stressed, including nurses, doctors, teachers, caretakers and several others from demanding professions.

Self-care doesn’t have to be elaborate or complicated. It simply means working to your well-being and happiness.

Exposure to certain scents via candles or essential oils may be especially calming. Here are a few relaxing scents:

 

Lavender

RoseMary

Vetiver

Bergamot

Roman chamomile

Neroli

Frankincense

Sandalwood

Ylang-ylang

Orange or orange blossom

Geranium

Using scents to boost your mood is called aromatherapy. Several studies suggest that aromatherapy can decrease anxiety and improve sleep .

Self-care is an important part of managing stress. A few simple strategies you may want to try are yoga, lighting candles, taking baths, and reading a good book.

 

 Reduce your caffeine intake

Caffeine is a chemical found in coffee, tea, chocolate, and energy drinks that could stimulate your central nervous system.

Consuming too much may worsen and increase feelings of anxiety.

Overconsumption may harm your sleep, leading to increase in stress and anxiety symptoms.

People have different thresholds for how much caffeine they can tolerate. If you notice that caffeine makes you jittery or anxious, consider reducing on it by replacing coffee or energy drinks with decaffeinated herbal tea or water.

Although many studies show that coffee is healthy in moderation, it’s recommended to keep caffeine intake under 400 mg per day, which equals 4–5 cups (0.9–1.2 L) of coffee.

Still, people who are sensitive to caffeine may experience increased anxiety and stress after consuming much less caffeine than this, so it’s important to consider your individual tolerance.

Large amounts of caffeine may increase stress and anxiety, although people’s sensitivity to caffeine varies greatly.

 

 Spend time with friends and family

Social support from friends and family may help you get through stressful times and cope with stress.

A study that in some young adults in college associated lower levels of support from friends, family, and romantic partners with loneliness, depressive symptoms, and perceived stress.

A need for social support system is important for your overall mental health. If you’re feeling alone and don’t have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause that’s important to you.

Having strong social ties may help you get through stressful times and is important for overall mental well-being.

 

 Set limits and learn to say no

Not all stressors are within your control, but some are. Having too many things to do within a limited period of time may increase your stress levels and limit the amount of time you can spend on self-care.

Take control of your personal life, this may help reduce stress and protect your mental health.

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, because juggling many responsibilities may 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.

Creating boundaries — especially with people who add to your stress levels — is a healthy way to protect your well-being. This can be as simple as asking a friend or family member not to stop by unannounced or canceling standing plans with a friend who tends to create trouble.

It is important to create healthy boundaries in your life by declining to take on more than you can handle. Saying “no” is one way to control your stressors.

 

Avoid procrastination

Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating.

Procrastination may harm your productivity levels and leave you struggling to catch up. This can cause stress, which affects your health and sleep quality, negatively.

A study in some medical students in China linked procrastination to increased stress levels. The study also associated procrastination and delayed stress reactions with more negative parenting styles, including punishment and rejection.

If you find yourself procrastinating regularly, it may be helpful to practice 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 plenty of uninterrupted time. Switching between tasks or multitasking can be stressful in itself,unless well planned.

If you find yourself regularly procrastinating, following  your to-do list may help ward off related stress.

 

 Take a yoga class

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 by increasing body and breath awareness.

Several studies show that yoga helps reduce stress and symptoms of anxiety and depression, it can promote psychological well-being .

These benefits seem to be related to its effect on your nervous system and stress response.

Yoga may help lower cortisol levels, blood pressure, and heart rate while increasing levels of gamma aminobutyric acid, a neurotransmitter that’s low in people with mood disorders.

Yoga is widely used for stress reduction. It may help lower stress hormone levels and blood pressure.

 

 Practice mindfulness

Mindfulness describes practices that anchor you to the present moment.

Stress reduction techniques that utilize mindfulness include meditation and mindfulness-based cognitive therapy (MBCT), a type of cognitive behavioral therapy.

Meditating on a consistent basis, even for short periods, may help boost your mood and decrease symptoms of stress and anxiety.

If you’d like to try out meditation, countless books, apps, and websites can teach you the basics. There may also be therapists in your area who specialize in MBCT.

Mindfulness practices such as meditation and MBCT may help reduce stress levels and improve mood.

 

Cuddle

Human touch may have a calming effect and help you better cope with stress .

For example, studies show that positive physical contact and sex may help relieve stress and loneliness .

These types of contact may help release oxytocin and lower cortisol. In turn, these effects help lower blood pressure and heart rate. Both high blood pressure and increased heart rate are physical symptoms of stress .

Interestingly, humans aren’t the only animals that cuddle for stress relief. Chimpanzees also cuddle friends that are stressed .

Positive touch from cuddling, hugging, kissing, and sex may help lower stress by releasing oxytocin and lowering blood pressure.

 

Spend time enjoying the Environment

Spending some time in the outside environment may help reduce stress.

Studies show that spending time in green spaces such as parks and forests and being immersed in nature are healthy ways to manage stress.

A review of some studies found that spending as little as 10 minutes in a natural setting may help improve psychological and physiological markers of mental well-being, including perceived stress and happiness, in college-aged people.

Hiking and camping are great options, but some people don’t enjoy — or have access to — these activities. Even if you live in an urban area, you can seek out green spaces such as local parks, arboretums, and botanical gardens. Back yard gardens are a good alternative too, planting flowers and leafy vegetables in buckets, helps a lot.

Spending more time outside — whether at your local park or atop a mountain — may help reduce levels of stress and boost your mood.

 

 Deep breathing practice

Mental stress activates your sympathetic nervous system.

During this reaction, stress hormones trigger physical symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels.

Deep breathing exercises may help activate your parasympathetic nervous system, which controls the relaxation response.

Deep breathing exercises include 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 at peace.

Deep breathing activates your body’s relaxation response, thereby counteracting some of the physical sensations of stress.

 

 Spend time with your pet

Pets offer companionship, love, and support. Research studies confirmed that pets can be beneficial to people with a variety of mental health issues, including anxiety.

While many people’s preferences are cats, dogs, and other small mammals, people with allergies should be mindful of the fact that the pet does not have to be furry to provide support.

Having a pet may help reduce stress and improve your mood.

When you cuddle or touch your pet, your body releases oxytocin — a hormone that is linked to positive mood.

Also, studies show that pet owners — especially those who have dogs — tend to have greater life satisfaction, better self-esteem, reduced levels of loneliness and anxiety, and more positive moods .

Owning a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship.

Spending time with your pet is a relaxing, enjoyable way to reduce stress.

 

Summary:

Although stress is an unavoidable part of life, being chronically stressed takes a toll on your physical and mental health.

Fortunately, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being.

Exercise, mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods.

Try this today: Although there are many ways to reduce stress on your own, it’s important to get help when you need it.

If you’re experiencing overwhelming stress or symptoms of anxiety and depression, consider making an appointment with a therapist or visiting a trusted healthcare professional to discuss ways to improve your mental health.

 

Other treatment options

Anxiety that is chronic or interferes with a person’s ability to function ,requires treatment.

When there is no underlying medical condition, such as a thyroid problem, therapy is the most recommended form of treatment.

Therapy may help a person to understand what triggers their anxiety. It can also help with making positive lifestyle changes and working through trauma.

One of the most effective therapies for anxiety is cognitive behavioral therapy (CBT). The goal is to help a person understand how their thoughts affect their emotions and behavior and ,replace those reactions with positive or constructive options.

CBT can help with generalized anxiety and anxiety relating to a specific issue, such as work or an instance of trauma.

 

Medication can also help a person to manage chronic anxiety. A doctor may prescribe medications from any of the following groups:

 

Antianxiety drugs called benzodiazepines, including Xanax and Valium

Antidepressants called selective serotonin reuptake inhibitors (SSRIs)

Sleeping medications, if anxiety interferes with sleep

People should follow the doctor’s instructions when using these drugs, as they can have severe and possibly life threatening adverse effects.

Natural anxiety remedies can replace or complement traditional treatments.

 

Opinion

Untreated anxiety can worsen and cause more stress in a person’s life. However, anxiety is highly treatable with therapy, natural remedies, lifestyle changes, and medications.

A person may need to try several combinations of therapies and remedies before finding one that works. A doctor can help in  determining which options are best.

Source:

https://www.healthline.com/nutrition

https://www.medicalnewstoday.com/articles