In today’s hectic modern life, stress has become an inevitable part of our routines. We feel stressed as a response to external factors, which sometimes are as simple as a delayed bus or an incidental charge on the bank account. Stress is how our body reacts to pressure or unexpected events that are common, especially during the global pandemic.
Stress-causing events happen all the time. While we cannot prevent them, there are ways to help relieve stress and anxiousness naturally to keep up with daily life, complete tasks successfully, and avoid stress hormones from causing numerous health problems.
When you feel overwhelmed and have trouble finding time to complete your daily tasks, you may easily forget about exercising. Although many might think there’s not enough time to breathe, relax and perform a physical activity because investing time in exercising can relieve stress and save you time.
Exercising will improve your productivity; therefore, you’ll need less time to complete other duties. You’ll also feel less stressed, and as physical activity will stimulate brain chemicals responsible for your mood, so you’ll feel more relaxed and less anxious.
Breathing is an essential part of our lives, which sometimes changes due to stress reactions in our body. One way to relieve anxious symptoms is to take a deep breath, which will signal your body to calm down. When you are stressed, your breathing pace also increases your heart rate. Numerous breathing exercises and deep inhalations will help you to relax.
Stress can cause unconscious racing thoughts. It’s easy to get stuck in a loop of negative thoughts when you experience pressure, and you may not even realize the harm you are doing to your body by thoughts alone.
Meditation can help you become aware of your stressors and stop your unwanted thoughts. As a result, you will feel more relaxed and able to manage stress more efficiently and improve your physical well-being. To get started, you will need to try different meditation types to see what works best for your goals.
4. Avoiding Foods That Cause Stress
When we feel stressed, we may also feel hungrier and accidentally overeat certain foods, including those that cause stress, so we feel even more stressed out. Luckily you don’t need to exclude all foods from your diet entirely, but reducing their intake will help relieve anxiousness.
Such foods are:
- Salt, which can cause hypertension.
- Sugar, which can cause a spike in cortisol.
- Caffeine, which increases cortisol levels.
- Alcohol, which can exacerbate anxiety.
- High glycemic food such as white flour and white rice can cause a rise in sugar levels and trigger insulin release, worsening your anxiousness.
5. Getting Proper Sleep
Getting proper sleep is how we recover from daily stress, and it’s crucial for overall health and wellness, and affects our mood and productivity. Even so, getting enough sleep remains a challenge for millions in the U.S. Some may not find the time to get a good night’s rest, while others may find it difficult to fall asleep.
Most healthy adults need to get seven to nine hours of sleep per night. It’s crucial to create a sleeping schedule to get proper sleep. Go to bed and wake up at a specific time, as much as you can, so you can maintain an internal clock and fall asleep and wake up more easily. You should also avoid using electronic gadgets before bedtime, as the blue light from electronic devices halts the production of melatonin in your brain and makes you feel awake.
6. Natural Supplements
Taking supplements is a long-term strategy to relieve stress and anxiety. Melatonin supplements, for instance, will help you fall asleep easier so that you’re not stressed due to the lack of sleep.
Omega 3 supplements may also reduce symptoms of anxiety and help relieve stress.
Multivitamins will fill the nutritional gaps in your diet to help you feel better. Boost energy and relieve stress symptoms.
We live in a digitalized world where many lack sunshine, so vitamin D deficiency is common in adults, which can cause low mood levels. So get out in the sunshine and take some vitamin D supplements.
Valerian root, like melatonin, is a natural product that can help your body relax and achieve better sleep.
7. Get Enough Water
When you feel in a rush, it’s easy to forget to drink a glass of water. Dehydration causes high cortisol levels; therefore, it can lead to increased stress. It’s crucial to drink enough water throughout the day to prevent the lack of water from worsening your mental wellbeing. It is essential to drink at least 8 cups of water per day to stay properly hydrated.
8. Practice Self Care
It may be tough to find time for yourself when you constantly feel rushed and pressured. However, it’s essential to practice self-care even when times are tough because it will help you improve your emotional and mental health. Steps you can take to relieve stress through self-care can be as simple as putting on a face mask for your skin, reading a book, going for a nice walk, preparing a healthy meal, listening to music, or doing your favorite activities.
Different smells promote different emotions, and fragrances have significant effects on mood and your level of stress. Certain scents may influence your mood and help your body relax. Aromatherapy is a popular method to treat numerous mental and physical problems, including stress. It uses essential oils to trigger messages to your brain’s limbic system, which is responsible for your emotions. Popular scents that help your mind calm down are lavender, chamomile, rosemary, jasmine, peppermint, and cinnamon.
10. Chew Gum
Although many consider chewing gum in public to be rude, it can reduce stress levels. It can reduce cortisol levels and even help stop negative thoughts. If you decide to give it a try, make sure you’re not popping bubbles endlessly in public, alleviating others’ stress hormones while reducing yours.
11. Have Fun
Different things make different people happy, and it’s essential to determine what elevates your mood. Having fun means going out with friends for some people, while for others, it means spending time alone doing an enjoyable activity or watching a TV show. Ensure that you always have room for having fun in your schedule, as it’s an essential step in relieving stress.
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