We've compiled a list of ten simple steps to effectively reduce stress and anxiety and feel more balanced throughout the day.
1. Engage In Some Physical Activity
Exercise can be one of the most beneficial and effective ways to combat stress symptoms immediately. Whether you go for a walk, run, play sports, or go to the gym, your body will release endorphins and lower stress-inducing hormones like cortisol (also known as the "stress hormone"). Regular exercise can help regulate these hormone levels and keep stress at bay in the long run.
Exercise has numerous additional advantages. Sleeping patterns can be improved, and you'll probably feel more confident, contributing to less anxiety and stress.
2. Take into Account Supplements
Like a vehicle, our bodies can only run well if we put good fuel into them. A natural supplement is a great solution for balancing the body and keeping our minds calm. Numerous options are available, and there are effective stress management techniques. To name a few, omega-3 has been shown to reduce anxiety, green tea can boost serotonin, and lemon balm has been studied as an anti-anxiety herb.
If you're going to experiment with a supplement, make sure it won't interfere with any current medications you're taking. This isn't an issue most of the time, but it's important to double-check.
3. Reduce Your Caffeine Intake
Caffeine increases anxiety and heart rate. This can cause nervousness, jitters, and, in the long run, mild addiction, leaving you feeling drained if you suddenly reduce your intake. If you notice any of these symptoms, it may be worth cutting back on caffeine and limiting your intake later in the day, as this will also start to disrupt your sleep.
4. Interact With Others
Nothing makes stress worse than being isolated and dealing with it alone. It's effortless to fall into irrational trains of thought when you're anxious or stressed, and talking to those close to you about it can provide you with much-needed outsider advice. Confiding in others can help us ground ourselves while providing a cathartic experience by sharing our stresses.
However, distraction and social validation can sometimes improve mood and well- being by releasing beneficial chemicals such as the anti-stress hormone oxytocin. Those with the most negligible social interactions are more likely to suffer from anxiety or depression.
5. Spend Time with Animals and Pets
If you have pets or access to animals, you already have a natural anti-stress solution. Interaction with pets stimulates the release of oxytocin, which directly improves your mood. It can also help structure your day, provide exercise (depending on whether you have a pet that requires walking), and provide valuable companionship - all of which boost your mood and reduce day-to-day anxiety.
6. Do not procrastinate
Procrastination is an excellent way to avoid stressful responsibilities in the short term, but confronting those stressful tasks is a much more effective way to deal with them. Most of the time, it's not the tasks themselves that are stressful; it's the fear of starting, which is why we put off important tasks with simple distractions. This isn't the healthiest way to deal with stress, and it impacts the rest of your routine and daily structure.
You can reduce procrastination and make your responsibilities more manageable. Making lists of tasks and breaking down large tasks into smaller, manageable steps will give you a clear picture of what needs to be done and make things far less intimidating. Working through these in priority order, rather than bouncing between tasks, will quickly show you that you're making good progress.
Most people find that removing distractions increases productivity - turning off the TV, putting your phone on silent (or leaving it in a different room entirely), and finding somewhere quiet can all help. You don't have to work in complete silence; soft music or ambient sounds can boost productivity. Just keep a safe distance from any loud external disturbances.
7. Experiment with Mindfulness
Mindfulness is a powerful way of calming the mind and improving well-being. Not just limited to meditation, mindfulness can be practiced through intentionality in any activity like yoga or public transportation that brings awareness back into focus on present moments. The benefits are clear: proven to reduce stress, anxiety, blood pressure levels as well improve sleep patterns and combat depression, among many more rewards for those who practice it regularly!
8. Play Music
The impact of music on the mind and body is still not fully understood, but it is undeniably remarkable. Music has an almost immediate relaxing effect on the mind and body, lowering anxiety and stimulating the senses. Slow, calming music, mainly instrumental music (music without vocals) such as classical, can lower blood pressure, heart rate, and stress-inducing hormones.
Other than stress reduction, there could be an entire blog post dedicated to the benefits of music. These are just a few examples of improved memory and learning, decreased fatigue, pain management, and enhanced athletic/exercise performance.
9. Exercising Your Breathing
Stress can wreak havoc on our bodies, raising heart rate and blood pressure - the antithesis of relaxation. Thankfully there are various breathing exercises to help reset our sympathetic nervous system back into a calm state by occupying attention and providing an opportunity for mindful practice. Numerous deep-breathing techniques exist, such as diaphragmatic or abdominal breathing; take some time online to experiment with what works best for you!
10 . Go To Bed
Sleep is essential for both physical and mental well-being, but it's often overlooked as we stay up late or skimp on hours. Our recent post examines the true importance of getting enough sleep and how making a few adjustments can lead to lasting health benefits. Dive in today to unlock life-altering tips! For more information about how to reduce stress read our blog.
