Avoiding stress and anxiety is almost impossible in today's times of busy lifestyle and high-pressure society. Some anxiety from time to time is a normal part of life and a byproduct of existing in a chaotic world. It makes you aware of the danger, motivates to stay prepared, and helps to calculate risks. Still, if you feel anxious without reason and anxiety becomes a daily struggle, these worries can affect your day-to-day life. It's time to act before it's too late and takes control of the situation. No matter the cause of anxiety, there are simple, time-tested tools and techniques that can help to prevent a stressful mindset and restore an inner sense of calm.
Staying active and exercising on a regular basis is good for both your physical and mental health. Work out is a great way to burn off anxious energy that works as well as medication to manage anxiety for some people.
Exercise provides not just short-term relief, you can experience anxiety reduce for hours after physical activity. It may also help with anxiety caused by stressful circumstances such as anxiety related to quitting smoking.
30 minutes of exercise within a day might help reduce feelings of stress, anxiety and depression. So, next time you feel stressed, work out for 30 minutes or hop on a cardio machine to feel calm and at ease.
Meditation is increasingly popular in therapy and can help to slow down racing thoughts and replace them with a sense of calm, making it easier to manage anxiety and stress. It can be highly effective for individuals that are subjected to various disorders relating to mood and anxiety.
A broad range of meditation styles such as mindfulness and meditation during yoga can help to calm your mind with a short daily routine.
Aromatherapy involves the use of fragrant essential oils to promote health and vitality as well as help to reduce stress and anxiety. The soothing plant oils can be inhaled directly, added to a bathtub or diffuser. Studies suggest that aromatherapy might help relax, boost mood, ease sleep issues, reduce heart rate and blood pressure.
Most people prefer to use the following essential oils to relieve anxiety such as lavender, bergamot, clary sage, grapefruit, and ylang-ylang.
Bodywork is an effective treatment that may help to reboot the nervous system and turn off the biochemical alarms. It helps stimulate the ability of an organism to recover and heal by boosting blood and nutrient flow, decreasing tension, and releasing endorphins.
Massage therapy with various massage styles, shiatsu, and other forms of bodywork are commonly used to ease muscle tension, diminish stress, and improve sleep quality.
Cannabidiol is a natural compound that is extracted from the cannabis Sativa plant. CBD interferes with the body's cell-signalling endocannabinoid system and influences the receptors in the brain like a neurotransmitter called serotonin. Low serotonin levels are usually associated with depression, worry, anxiety, and other anxiety-related disorders. CBD can attach to these receptors to help in managing depression, a feeling of concern, and negative mood.
Herbal Teas & Supplements
Many herbal teas and supplements claim to help with anxiety and regulate sleep disturbances. Most people find the process of drinking tea soothing and relaxing. However, some teas with chamomile, peppermint, or melissa may have a more direct effect on the brain to reduce anxiety and stress.
As for herbal supplements, it's advised to consult a doctor or healthcare provider who is knowledgeable about herbal supplements and their possible interactions with other medicaments.
Fast breathing is typical for anxiety and often accompanied by a rapid heart rate, dizziness, or even a panic attack. The deliberate process of taking slow, even, and deep breaths is a widely used technique in case of anxiety.
Deep breathing exercises by exhaling through your mouth, and then inhaling through your nose can help to restore normal breathing and low anxiety. It also helps the body to get plenty of oxygen and activate the organism's relaxation response to soothe stress.
Keeping A Journal
Journaling is an effective way to express anxiety to make it feel more manageable. You can try writing down triggers of stress to develop a better preventing approach or documenting things that make you happy to concentrate your thoughts on positive sides of life.
You can simply fit this easy habit into a morning/evening schedule or during the working time. Journaling and other forms of writing can help reduce stress level and cope better with anxiety, especially if you focus on good things.
Taking A 'Forest Bath'
Walking in the woods for 20 minutes, seeing a beautiful forest, experiencing the woodsy smells and hearing the sounds of running water is a useful practice for mental health.
This technique combines walking slowly through nature with mindful breathing and using your senses to feel the surrounding atmosphere. It can help to diminish levels of the stress hormone cortisol, while reducing anxiety, enhancing mood and the immune system. The forest bath is also has a strong relaxing effect and can lower your heart rate and blood pressure.
Spending Time With Pets
If you have a pet, you probably know that pets offer companionship while the human-animal bond is a source of support and unrivalled love. Even if your preferred friend is a rodent, time with your pet has a positive effect on stress levels, depression and cognitive functioning.
Many research shows that spending time with animals might decrease stress hormones, lower blood pressure, improve mood, and reduce loneliness. It also reduces anxiety and stress caused by trauma.