According to research by the American Psychological Association, an entire 70% of US adults confess to feeling some form of stress or tension on a day-to-day basis. But you can always conquer your fears and regain control of yourself no matter the reasons for your anxiety.
Discover 10 easy ways to overcome your day-to-day stresses and anxieties without expert assistance.
1. Work Out
Working out is an active way to fight stress. It so turns out that putting physical strain on your body through exercising has a relaxing feeling on your mental stresses.
And you benefit more if you exercise on a regular basis. Statistically, those who exercise often are less likely to get anxious than those who don’t work out because working out reduces the level of stress hormones, e.g., cortisol in your body while releasing mood-setting chemicals like endorphins.
Discover any workout routine that you enjoy like walking, yoga, soccer, jogging, dancing or rock climbing. Routines that involve frequent movements of large groups of muscles are particularly stress relieving.
2. Cut Back Caffeine Intake
Caffeine is a form of stimulant in tea, coffee, energy drinks, and chocolates. High doses of caffeine can intensify the level of anxiety.
Tolerance levels differ from one person to the next. So, it is advisable to reduce intake if you realize caffeine makes you nervy or anxious. Even though many studies recommend moderate consumption of coffee, not everyone is tolerant of the caffeine in it. Generally, five or fewer cups/day is a moderate amount.
3. Be Alongside Your Friends and Siblings
Social support can help you overcome stressful moments. Be part of a group of pals that gives you a sense of self-worth and belonging when you are feeling low instead of turning to alcohol and substance abuse. Find out more about alcohol addiction and recovery.
One study particularly noted that when women spend time with pals and children, the body releases a natural stress reliever—oxytocin. The effect is known as “tend and befriend,” which is the reverse of the fight-or-flight response.
Another study also found that people with the least social connections were susceptible to depression and anxiety.
4. Consider Supplements
There is a long list of supplements that help reduce stress and anxiety levels. You can pick any from this list of common ones:
Lemon Balm: It is classified under the mint family and is famous for its anti-stress properties.
Omega-3 Fatty Acids: one case study showed that students who used omega-3 supplementation suffered 20% less anxiety compared to others.
Ashwagandha: it is a type of herb used to treat stress and anxiety.
Green Tea: Green tea lowers stress by increasing the levels of serotonin. It also contains polyphenol antioxidants that offer a range of health benefits.
Valerian: Valerian root has a tranquilizing effect which makes it a popular sleep aid. The valerenic acid in it alters gamma-aminobutyric acid (GABA) receptors to relieve anxiety and stress.
Note that some supplements can have side effects, so it is best to consult with a specialist if you have any severe medical conditions.
5. Avoid Procrastination
Avoid postponing duties! Staying on top of your priorities is another excellent way to combat stress. Procrastination keeps you waiting and raises your anxiety/stress levels and in turn affects your sleep quality.
Get used to drafting a to-do list systematized by priority. Set realistic time limits and work your way to the end of the list. Do whatever needs to be done today and allow yourself lots of uninterrupted time, because multitasking or switching between duties can be stressful.
Laughing does a lot in reducing tension. It is difficult to feel nervous when you’re laughing. In fact, it is healthy to laugh. Hang out with funny friends or watch funny TV programs just so you can crack a rib. Here are the ways laughing can help you relieve stress:
- It reduces an individual’s stress response.
- It reduces tension by relaxing body muscles.
- Laughter is also known to boost up immunity and mood, in the long run.
A study by Gümüshane University, School of Health in Turkey showed that patients in laughter intervention groups enjoyed more stress relief than the ones who were distracted.
7. Try Aromatherapy—Light up a Candle
Aromatherapy is the practice of using scents to reduce stress. The art uses essential oils or the scent from burning candles to calm patients down. Many studies also agree that aromatherapy can decrease anxiety and lead to better sleep quality.
Here’s a list of some of the most calming scents:
- Roman chamomile
- Ylang ylang
- Orange or orange blossom
8. Put it on a Paper
One way to deal with stress is to put whatever’s troubling your mind on a paper. While writing down what stresses you is one way to rise above them, another way is to jot down all the things you are grateful for.
Thankfulness can help you to stay calm by ensuring your thoughts are focused on every positive aspect of your life. Keeping a personal journal is one way to keep track of, and remember your strong points.
9. Chew Some Gum
Chewing gum is a super quick and easy way to relax your mind. Studies by Swinburne University in Australia indicated that people who chew had lower stress levels and a better sense of wellbeing. Perhaps one explanation to this is that; gum chewing causes brain waves comparable to those in a calm person. And another possible reason is that; gum chewing ensures the flow of blood to the brain.
Furthermore, one recent study discovered that stress relief was optimum when chewing was more vigorous.
Stress and anxiety are conditions that you cannot fight completely. Every day comes with challenges that threaten to shake your tranquility, make you nervous and stress you up, so it is upon you to monitor your gauge. An agitated mind and a tense body may slow you down, reduce your productivity and in the long run, take a toll on your well-being. Use the above remedies to maintain calmness any time you feel your heart is beating faster than normal because your brain is not relaxed or settled.