8 Simple Ways to Reduce Stress & Anxiety

Stress can be defined as the body's reaction to any change that needs an adjustment or response. Your body may react to these changes with physical, mental, and emotional responses. Stress today has become a normal part of life. You can experience stress from - the environment, your body, and your thoughts.

Stress isn’t always awful. In small doses, it can help you perform under pressure and inspire you to do the best. But when you are continuously running in emergency mode then your body and mind will have to pay the price. If you often find yourself feeling exhausted and besieged, it’s time to take action to bring your nervous system back into balance.

Tips to reduce stress

1. Exercise regularly

The best and easy way to combat stress is - doing regular exercise. It may seem conflicting, but if you put physical stress on your body through exercise, it can ease mental stress. You will get more benefits if you exercise on regular basis. People who do regular exercise are less likely to experience apprehension than those who don't.

Activities like walking or running that involve repetitive movements of big muscle groups can be stress relieving.

2. Use Supplements

There are numerous supplements that help in reducing stress and anxiety. Here are some of the most common ones:

• Green tea - Green tea has many poly phenol antioxidants which are very good for the body. Green tea helps in lowering stress and anxiety by increasing serotonin levels.

• Lemon balm - Lemon balm is a member of the mint family that has long been used to get relief from stress.

• Ashwagandha – This popular herb is used in many Ayurveda medicines to treat anxiety and stress.

• Omega-3 fatty acids – according to a study, medical students who took omega-3 supplements experienced a 20 percent decrease in anxiety symptoms.

Some supplements can go well with medications but some may have side effects, so it's always better to consult a doctor.

3. Laugh a lot

Someone has rightly said that laughter is the best medicine. It is hard to feel worried or tense when you are laughing. Laughing is not only good for health but it also helps in relieving stress. You must watch funny television shows or spend with friends who can make you laugh.

4. Do Yoga

Yoga nowadays has become a popular way of stress relief as well as exercise. Yoga mainly does this by increasing your body and breath awareness. Studies have examined the effect of yoga on mental health. Overall, research has confirmed that yoga can improve mood and can even be as effective as antidepressant drugs in treating stress and depression.

5. Use less Caffeine

Coffee, tea, chocolate, and energy drinks contain caffeine. And high doses of caffeine can increase anxiety. If you find that caffeine makes you nervous or anxious, then start reducing its intake.

Although several studies show that coffee can be good for health if taken in moderation, it's not for everybody. High quantities of caffeine can increase your stress and anxiety level.

6. Use scented Candle

Burning scented candles can help in reducing your feelings of stress and anxiety. Using scents to improve or change your mood is known as aromatherapy. Studies show that aromatherapy can lessen anxiety and improve your sleep. You may use:

• Lavender

• Rose

• Vetiver

• Sandalwood

• Orange blossom etc.

7. Spend time with family or friends

Another great way to reduce stress is spending time with your family and friends. The social support that you get from family and friends can help you get through disturbing times.

A study found that for women particularly, spending time with friends and children helps in releasing oxytocin - a natural stress reliever. If you have strong social relations, it will help you undergo stressful times and also lower your risk of anxiety.

8. Listen to Music

Music has the power to calm your biggest worry. When you listen to music, it will have a very relaxing effect on your body. Slow-paced instrumental tunes or songs can induce the relaxation response by helping lower blood pressure, heart rate, and stress hormones. Just listen to the music you love and feel the difference.

To conclude, exercise, laughter, music, and time with family can all work to ease your stress and improve your overall work-life balance. So don’t be stressed when you actually experience STRESS….