Stress and anxiety are common emotions that we may experience many times throughout our lives. But when stress is severe, intense, and out of control, it can cause problems in our mental and physical health. For this reason, it is necessary to find ways to reduce stress and anxiety to restore mental peace and physical health. But it is not easy to find an anti-stress drug that is suitable for you in any situation. The list we have prepared for you here is a complete collection of different ways to achieve inner harmony and stress-free life.
You probably don’t feel like meditating when your thoughts are cluttered. But meditation is one of the main ways to relieve stress. You may sometimes experience stress in your relationships and feel that you cannot do breathing exercises because of the problems that have arisen for you. But breathing exercise is one of the most effective ways to reduce stress and anxiety. Try to use these methods effectively to reduce stress in your situation.
Exercise is one of the best ways to reduce stress. It may seem contradictory, but creating physical stress in the body using exercise reduces mental stress. The benefits of exercise to reduce stress are even greater with regular exercise and routine. People who exercise regularly experience less anxiety than those who do not exercise for several reasons.
Exercise reduces the body’s stress hormones, such as cortisol. Exercise also helps produce endorphins. Endorphins are chemicals in the body that improve mood and act as a natural pain reliever.
Exercise improves the quality of sleep. The quality of sleep may decrease due to stress and anxiety.
Exercising makes you feel more competent and confident, increasing your mental and emotional health.
Find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing, or yoga. Activities such as walking or running, which involve a large group of muscles, significantly reduce stress.
Use nutritional supplements.
There are many food supplements that reduce stress and anxiety. Here we briefly mention some of them that have a perfect effect on reducing stress.
- Lemon Balm: It is a plant from the mint family that has been investigated and studied for its anti-stress properties.
- Omega 3: A study showed that medical students who received omega-3 supplements had a 20% reduction in stress and anxiety.
- Winter cherry or Ashwagandha: This medicinal plant is used in Ayurvedic medicine, an ancient Indian medicine, to treat stress and anxiety. Many studies have proven the positive effect of this plant.
- Green tea: Green tea has many polyphenol antioxidants whose properties improve human health. These antioxidants can reduce stress and anxiety and increase the amount of serotonin in the body.
- Valerian: The plant, known for its soothing and hypnotic effects, contains valeric acid, which alters gamma-aminobutyric acid (GABA), reducing stress.
- Kava: Kava is a psychoactive member of the Mint family. In the past, it was used due to its soothing properties, and today in Europe and America, its anti-stress and anti-anxiety properties are widely used.
Note: Some of these supplements may interact with the medications you are taking or, in some cases, cause side effects. Therefore, if you are taking medication, consult your doctor before using these supplements.
One of the ways to reduce stress is to write. Recording what is causing your stress is the first step. After that, writing down what makes you happy can be helpful. Gratitude can be surprisingly stress-relieving by focusing on the positive things in your life.
Caffeine in large amounts in coffee, chocolate, tea, and energy drinks can cause stress and anxiety. People have different capacities to consume caffeine. If caffeine makes you jittery and anxious, consider cutting it out. Many studies have shown that consuming the right amount of caffeine can benefit health. But this amount is not the same for all people.
A quick and easy way to reduce stress is to chew gum. People who chew gum are more successful in controlling their calmness and have less anxiety. A logical explanation is that chewing gum calms people’s brain waves. Another reason is that chewing gum increases blood flow to the brain. Another recent study found that stress reduction was even greater when people chewed their gum harder.
Spending time with friends and family.
Social support from friends and family can help us get through stressful situations easier. One study concluded that certain times women spend with their friends and children cause the release of oxytocin, a natural anti-stress. This effect is called “Tend To Befriend.”
Remember that both men and women need friendship benefits. Another research showed that men and women who are less involved in social relationships and have fewer friends and relationships are more likely to experience depression and stress.
Not all stressful things can be controlled, but some of them can! Take control of the part of your life that causes stress, and you can change it. Usually, one of the ways to avoid stressful situations is “saying no.” This can help prevent stress, especially if you sometimes take on more than you can handle, like taking on too many responsibilities that can overwhelm you.
Being selective about what you will do and learning to say “no” when necessary can prevent stress.
Don’t postpone things.
Another way to gain control over stress is to prioritize and stop procrastinating. Procrastination leads to reactive behavior and leaves you scrambling to catch up. This issue can cause stress and adverse health effects and reduce sleep quality.
Get into the habit of making a to-do list and ranking them by priority. Set realistic goals for yourself, and keep the focus on the list.
Go to a yoga course.
For several years, yoga has become an effective method of stress reduction and an excellent exercise for all ages. Although yoga has different styles, it follows a single goal; an Effective connection between mind and body.
Some studies have focused on the effect of yoga on mental health. Overall, the researchers conclude that yoga can boost mood and even be effective in treating depression and anxiety-like an antidepressant. However, research is limited, and questions remain about how yoga can reduce stress. In general, it seems that the benefits of yoga for reducing stress and anxiety are related to its effect on the nervous system and nervous reactions.
Yoga can help lower cortisol levels, blood pressure, and heart rate and increase gamma-aminobutyric acid (GABA), a neurotransmitter that decreases depression.
Lighting a scented candle (aromatherapy).
Using natural essential oils in the space by lighting a scented candle can reduce anxiety and stress. Some types of scents are exclusively soothing, which we mention here. You can use these scents using an essential oil burner or other methods.
- Vetiver grass
- Roman chamomile
- Citrus aurantium
- Orange blossom
The use of fragrant essential oils in space is called aromatherapy. Many researches in this field have shown that aromatherapy can reduce stress and improve sleep quality.
It’s hard to be nervous while laughing. Laughing is good for your health and can help reduce stress in several ways.
- Alleviating stress reactions.
- Relieve nervous tension by relaxing muscles.
In the long run, laughing can improve your immune system and mood. A study of cancer patients found that people who laughed experienced more significant stress reduction than those who only tried to distract themselves from the stress.
You can watch a TV show or movie or spend time with friends who make you happy and laugh.
Mindfulness is an exercise to place you in the present moment. This exercise can have an anti-stress effect and eliminate negative thoughts from the mind. There are many methods to increase mindfulness, including mindfulness based on “Cognitive Therapy” and mindfulness based on stress reduction, yoga, and meditation.
Mindfulness can increase self-confidence, which in turn reduces stress and depression symptoms.
Listening to relaxing music.
Listening to music can have many anti-stress effects on the body. Soft and soothing music can help lower blood pressure by encouraging the brain to relax and reducing heart rate and stress hormones. Some classical and folk music can be relaxing, but listening to your favorite music of any style or genre can also be effective. The sound of nature can also be very relaxing; That is why these sounds are included in soothing music.
Mind stress activates the sympathetic nervous system and sends signals to your body that cause severe stress reactions. During this reaction, stress hormones are released, and you experience physical symptoms; Symptoms such as rapid heart rate, shortness of breath, rapid breathing, and vascular congestion.
Practicing deep breathing can help activate the parasympathetic nervous system, which controls reactions and calms down. There are several different types of deep breathing exercises, including diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration.
The purpose of deep breathing is to focus on breathing and how it causes the breathing to become deeper and slower. When you take a deep breath through your nose, fill your entire lung volume, and then exhale slowly and countably, your heartbeat slows down and helps you feel relaxed.
Spending time with animals.
Having a pet can help reduce stress and improve mood a lot. Spending time with animals helps release oxytocin in the body, which enhances mood and positive mental state in people. Having a pet can reduce stress and anxiety by giving you responsibility, forcing you to be more active, and at the same time, giving you a companion. All these advantages will improve your mental state and, consequently, your mood.
Just as stress and anxiety can creep into your work and personal life and throw everything out of whack, there are many ways to reduce stress, tension, and anxiety. These various tips and techniques can usually take your mind off the source of stress.
Exercising, mindfulness, music, and emotional relationships can effectively reduce stress and tension and improve the overall quality of work and personal life.
What are some practical ways to have a calm life?
The article suggests 15 practical ways to have a calm life, including exercise, using nutritional supplements, writing, reducing caffeine, chewing gum, spending time with friends and family, saying “no” when necessary, not postponing things, going to a yoga course, lighting a scented candle (aromatherapy), laughing, practicing mindfulness, listening to relaxing music, deep breathing, and spending time with animals.
How does exercise help in reducing stress?
Exercise reduces the body’s stress hormones, such as cortisol, and helps produce endorphins, which are chemicals in the body that improve mood and act as a natural pain reliever. It also improves the quality of sleep and makes you feel more competent and confident, increasing your mental and emotional health.
What are some nutritional supplements that can help reduce stress?
Some nutritional supplements that can help reduce stress include Lemon Balm, Omega 3, Winter cherry or Ashwagandha, Green tea, Valerian, and Kava.
How can writing help in reducing stress?
Writing can help reduce stress by recording what is causing your stress and then writing down what makes you happy. Focusing on the positive things in your life can be surprisingly stress-relieving.
How does caffeine affect stress levels?
Caffeine in large amounts in coffee, chocolate, tea, and energy drinks can cause stress and anxiety. If caffeine makes you jittery and anxious, consider cutting it out.
How can spending time with friends and family help in reducing stress?
Social support from friends and family can help us get through stressful situations easier. Spending time with friends and family can cause the release of oxytocin, a natural anti-stress hormone.
How does practicing mindfulness help in reducing stress?
Mindfulness is an exercise to place you in the present moment. This exercise can have an anti-stress effect and eliminate negative thoughts from the mind. Mindfulness can increase self-confidence, which in turn reduces stress and depression symptoms.
How does deep breathing help in reducing stress?
Practicing deep breathing can help activate the parasympathetic nervous system, which controls reactions and calms down. The purpose of deep breathing is to focus on breathing and how it causes the breathing to become deeper and slower. This helps you feel relaxed.
How can spending time with animals help in reducing stress?
Having a pet can help reduce stress and improve mood a lot. Spending time with animals helps release oxytocin in the body, which enhances mood and positive mental state in people. Having a pet can reduce stress and anxiety by giving you responsibility, forcing you to be more active, and at the same time, giving you a companion.