Stress and anxiety are the everyday phenomena experienced in our lives. They affect not only the healthy lifestyle but also the mental health and well-being. Effective anxiety and stress management are necessary for enhanced productivity and happiness. Below mentioned are six simple and the most effective strategies that help coping with stress and anxiety.
Exercise is one of the most important and fun things that one can do to combat stress. Paradoxically, physical stress on the body through exercise can help relieve mental stress.
Exercising on a regular basis will prove useful in maintaining a healthy lifestyle. People who undertake exercise on a daily basis are not likely to experience anxiety than those who don't exercise.
Repetitive movements of muscle groups can act as a best stress and anxiety relief. Walking, jogging, and yoga can be taken up as hobbies for effective stress management.
2. Reducing Caffeine Intake
Caffeine is a stimulant that found in coffee, tea, chocolate, and energy drinks. High doses of caffeine content can increase stress and anxiety because everyone has different thresholds for the amount of caffeine they can tolerate.
It is best to consider to cut back on caffeine, as it makes a person jittery or anxious. Many studies show that the coffee can be healthy in moderation, but it is not for everyone. Usually, five or fewer cups per day can be considered as a moderate amount.
Studies show that quality time with family and friends act as the best stress relief. Social support can help one when going through the stressful times. Being a part of a social circle is one of the best ways to manage stress and gives a sense of belonging and self-worth.
A study found that a particular hormone, oxytocin, is released in females when they spend time with friends and children. Another study found that the men and women with fewest social connections were more likely to suffer from depression and anxiety.
4. Laughfeel anxious when laughing. Also, it is good for the health as laughing brings more oxygen into the body and organs.
Laughing stimulates and relieves an individual's stress response mechanism. It reduces tension by relaxing the muscles and in the long term, laughter can also help boost your immune system and mood.
5. Deep Breathing
Mental stress activates the sympathetic nervous system that signals the body to go into "fight-or-flight" mode. During such situations, stress hormones are released, and physical symptoms of stress such as faster heartbeat, quick breathing, and constricted blood vessels are experienced. Deep breathing exercises can help in activating your parasympathetic nervous system and controls the relaxation response.
The goal of deep breathing is to focus one's attention on breath taken, making it slower and more profound. When inhaled deeply through the nose, the lungs fully expand, and your belly rises. This helps in the slowing down of heart rate, making one feel peaceful.
6. Listen to Soothing Music
Listening to soothing music provides a sense of pleasure to the body and releases 'happy hormones' that efficiently help reduce stress. It helps to lower blood pressure and heart rate, as well as stress hormones.
Listening to music can have a powerful relaxing effect on the body as the slow-paced instrumental music provokes the relaxation response. Nature sounds can also be very calming. This is why they're often incorporated into relaxation and meditation music.
Integrating the above natural stress relief tips will ultimately lead a healthier and happy life.
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