latest news

Ten Tips to Relieve Stress and Anxiety

 Relieving Stress and Anxiety

Relieving stress and anxiety can be challenging, but it’s not impossible! Using the following 10 tips to relieve stress and anxiety, you’ll be on your way to living a calmer life in no time at all.

 

Ten Tips to Relieve Stress and Anxiety

Take a deep breath

That's not a bad place to start, deep breathing is one of your body's natural ways of releasing endorphins, which are chemicals that create feelings of well-being. And even if you're feeling stressed out already, sometimes all it takes is a few slow breaths (in through your nose and out through your mouth) before you can gain some perspective.

However, in more extreme cases, you may want to consider other relaxation techniques, like meditation or yoga, to find a stress-relieving method that works for you.

No matter what you choose, learning how to relieve stress and anxiety is about finding what works best for your mind and body.

Meditate


A study by Harvard researchers found that meditation can do wonders for your stress levels. Researchers took two groups, one with employees at a biotech company, and another with patients at a hospital, and had them both practice mindful meditation for about 15 minutes per day over eight weeks. They found that anxiety levels dropped in both groups after four weeks, but heightened in hospital patients after eight weeks. 

To try it yourself: Sit up straight in a chair or on your couch with your feet flat on the floor, put one hand on your belly button (right below your rib cage) and the other on your chest (over top of your breastbone), focus on breathing slowly and deeply, inhaling through your nose and exhaling through your pursed lips.

Breathe Away Muscle Tension

It's easy to forget how important your breath is, but deep conscious breathing, even when you're sitting still at your desk, can do wonders for stress and anxiety.

If you feel yourself tensing up at work, focus on bringing deep breaths into your lungs, fill them with air, hold them in a bit before exhaling, then repeat until your mind feels more clear, chances are good that when you start breathing deeply again, you'll feel less stressed as well.

Breathing can also be an effective way to fight off muscle tension headaches. Instead of focusing on your pain, concentrate on inhaling through your nose and exhaling through your mouth. Take 10-15 minutes every day just focusing on your breath, feeling it move in and out of your body.

Exercise in the Morning

We've discussed how important exercise is before (you know, because it's pretty much magic), but one thing we haven't addressed is timing.

Research shows that people who work out in the morning are more likely to keep up their workout routine than those who wait until after work.

A 2011 study published in The Journal of Sports Medicine and Physical Fitness looked atto how sleep, exercise habits, stress levels, moods, perceived energy levels, and other health factors affected exercise adherence in women ages 18-35. Those who exercised before work or school were found to be 27 percent more likely to be consistent with their workouts than those who didn't. 

Why? Researchers say getting your sweat on the first thing helps you take on your day. You end up feeling energized when you're done, says study author Jennifer O'Connor, Ph.D., associate professor of psychology at Carnegie Mellon University in Pittsburgh. Exercising earlier in the day might help you take on everything else a little bit better.

Get Enough Sleep

Some research has shown that sleep deprivation can increase anxiety, and people who suffer from anxiety may also be deprivshut eye-eye. 

The few studies on anxiety and sleep deprivation show conflicting results, but there’s good evidence that getting less than seven hours a night can lead to a litany of health issues.

To relieve stress and reduce your risk for chronic health conditions like diabetes, try to get at least seven hours of sleep a night. If you find it impossible, discuss changes with your doctor.

Work with an Accountability Partner

Finding a friend, family, member, or coworker who can provide help if you start slipping up is one of the most effective ways to stay on track. If possible, someone who shares your eating and exercise goals would be ideal.

Likewise, if you’re starting a new diet or fitness program, see if there are others involved or interested in joining.

One of my friends made her trainer her accountability partner and was more likely to stick with an exercise routine because she knew he was checking in on her progress (and pushing her when she slacked off).

Ideally, you want someone who will keep you motivated but also hold you accountable, serving as your coach.

Learn to Use Positive Self-Talk

Most of us deal with stress on a regular baregularlysponses are automatic, but in stressful situations, or even when we’re just anticipating stressful ones, it can be helpful to change those automatic responses into more positive ones. It takes practice, but it’s a simple technique that can make a big difference over time.

When you notice yourself getting stressed out (which happens quite often!), stop what you’re doing and consciously give yourself some positive self-talk, the goal is to get rid of negative thoughts as they come up, not trying too hard isn’t an option here.

Practice Gratitude

Feeling grateful and appreciative makes us happier people, and when we’re happy, it’s much easier to get through our stressful days.

Gratitude has been scientifically proven as a way of maintaining better physical health, a stronger sense of well-being, and improved relationships with others.

Cultivating an attitude of gratitude is an easy way to relieve stress. Put together a list of five things you’re grateful for every day; write a thank-you note every week; or volunteer your time or money every month, all three can help you be a happier person, and reduce stress at work or home.

Stop Worrying

Anxiety is often fueled by worry, so one of the best ways to prevent a relapse into anxiousness is through mindfulness.

Worrying about a situation can cause it to spiral out of control and before you know it, you’re imagining worst-case scenarios and lying awake at night, but there are things you can do to stop worrying.

For example, experts recommend reframing your thoughts or putting worries in perspective: Are they that big of a deal? Why am I worried about them? What will happen if I don’t fix them? What would happen if they did happen? If you find yourself thinking about something over and over again, take a step back and ask yourself why you're stressing yourself out. You might be surprised at what comes up.

Use Guided Imagery

This is a powerful technique that can help you calm your mind and quiet anxiety by allowing you to focus on one thought, sound, or idea. 

There are several ways to meditate using guided imagery; one simple method is described in The National Center for Complementary and Alternative Medicine:

  •  Sit quietly in a comfortable position with your eyes closed.
  •  Relax your muscles as much as possible. 
  • Breathe slowly and naturally through your nose, taking long, deep breaths.
Once you feel relaxed, imagine yourself walking down a path through a beautiful landscape until you reach a place where it's just right for you, both calming and peaceful but not dull.

Conclusion

As you can see, stress is a complicated thing. But regardless of whether you’re dealing with external or internal stressors, it can be beneficial to use these tips as part of your daily life to help relieve stress. 

There’s no reason why you should let stress become a constant presence in your life, and even if you are dealing with some large issues right now, there are ways for you to manage that so that your daily worries don’t overwhelm your brain. The key is coming up with methods for yourself that will work best for you.

 

 

Comments
No comments
Post a Comment



    Reading Mode :
    Font Size
    +
    16
    -
    lines height
    +
    2
    -