WAYS TO REDUCE STRESS AND ANXIETY

 

 

Photo source: Harvard heath 

Stress and anxiety are common, and individuals experience stress and anxiety from time to time. The feeling of being stressed can be trigger by any event that makes us feel nervous or frustrated; Anxiety is the feeling of fear, worry or unease; this can be a stress reaction. Stress and anxiety are not always bad and can be overcome with time. However, when it begins to interfere with your daily life, it may mean a more serious issue, and you may need to seek professional help.

Here are some ways that can help you with relieving stress and anxiety.

Exercise

Exercising is considered as one of the vital things you can do to combat stress and anxiety. Regular exercise releases hormones called endorphins, improve sleep and self-image. Individuals who exercise regularly are less likely to experience anxiety. WHO int. recommends 150 minutes of moderate-intensity activity (e.g. brisk walking, swimming, dancing or riding a bike) a week or 75 minutes of vigorous-intensity activity jogging or running, fast swimming, fast bike riding or walking up the stairs) a week

Lighting up a candle

Candles are scientifically proven to soothe us. There are numerous studies that state candles create aromatherapy that is known to be very effective in reducing anxiety. Candlelight generates a warm, calm environment that helps the mind to slow down. It also helps in boosting energy, relieving stress, and enhancing mental clarity (Chalkia, 2018).

Reduce caffeine intake

Caffeine is a stimulant found in coffee, tea, energy drink and chocolate. A high dose of caffeine can worsen anxiety. According to research conducted, caffeine created more than double the levels of cortisol and epinephrine (Patel, 2017). Caffeine may raise your stress level, whether you are using caffeine sporadically or regularly. Know your caffeine intake limit and make changes.

Writing down thoughts

Keeping a journal of what your stress is and what's positive and Negative (getting things off your chest) in your life can help relieve stress and anxiety, most especially if you focus on the positive. Smith et al. (2018) study suggest that writing about positive emotions may help to lessen stress and anxiety.

Spend time with friends and family

Some studies have suggested that people who spend time with family and friends are likely to discover healthier ways of coping with stress. Individuals use their family and friends as a stress buffer by talking about their predicaments instead of seeking harmful coping mechanisms such as using alcohol, drugs or smoking.

Laughter

It's hard to feel stress or anxious when we're laughing. Cortisol is our primary stress hormone that flows throughout our body when we feel stressed. Laughter can reduce our cortisol levels by enhancing our intake of oxygen and stimulating circulation throughout our body. Laughter also boosts endorphins, which are the "feel-good" chemicals produced by our brain. These help in fighting off stress and increasing our happiness levels. So why not spend time with funny friends or watch a comedy show.

Take a yoga class

People regularly use yoga as a stress-reduction tool. Studies have found that yoga can enhance mood and may even be as effective as antidepressant drugs in treating session and anxiety.

Practice mindfulness

Research conducted by Hofmann, Sawyer, Witt and Oh (2010), shown that mindfulness helps with reducing anxiety and depression. Mindfulness teaches us how to react to stress by focusing on our physical and mental state at the moment, thus allowing us to be more adaptive in responding to challenging situations. Mindfulness encourages us to open up and accept our emotions; therefore, we are better able to identify, experience, and process our feelings. Mindfulness also helps us to see things from different perspectives.

Listen to music

Listening to soothing music can have a very relaxing effect on the body. Researches show that listening to soft music lowers blood pressure and boosts immune cell count while lessening levels of stress hormones in the body.

Deep breathing

Engaging in deep breathing exercises increases the supply of oxygen to the brain and activates the parasympathetic nervous system; this promotes relaxation in the body. Breathing techniques help us feel connected to our body by bringing our awareness away from the worries in our head and quiets our mind.


References

Chalkia, C., 2018. Scented Candles To Reduce Anxiety - Counselling Directory. [online] Counselling-directory.org.uk. Available at: <https://www.counselling-directory.org.uk/memberarticles/scented-candles-to-reduce-anxiety> [Accessed 21 November 2020].

Hofmann, S., Sawyer, A., Witt, A. and Oh, D., 2010. The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), pp.169-183.

Patel, R., 2017. Study: Caffeine, Stress, And Brain Function. [online] Emotional Fitness. Available at: <https://u.osu.edu/emotionalfitness/2017/04/19/study-caffeine-stress-and-brain-function/> [Accessed 15 November 2020].

Smith, M., Thompson, A., Hall, L., Allen, S. and Wetherell, M., 2018. The physical and psychological health benefits of positive emotional writing: Investigating the moderating role of Type D (distressed) personality. British Journal of Health Psychology, 23(4), pp.857-871.

Who.int. n.d. Physical Activity And Adults. [online] Available at: <https://www.who.int/teams/health-promotion/physical-activity/physical-activity-and-adults> [Accessed 21 November 2020].

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