Top 10 ways to Relieve Stress and Anxiety

Depression and anxiety are common to most people. In fact, 70% of adults in the United States say that they feel depressed or anxious every day.

Here are 10 easy ways to relieve stress and anxiety.

Chew gum

To get something that relieves stress very easily and quickly, try chewing gum.

One study found that people who chewed gum had a greater sense of well-being and lower stress.

Another possible explanation is that chewing gum causes brain waves similar to those of free people. Also, chewing gum stimulates blood flow to your brain.

Additionally, a recent study found that stress relief was significantly greater when people chewed a lot.

Spend time with friends and family         

Social support from friends and family can help you through difficult times.

Being part of a network of friends gives you a sense of belonging and self-esteem, which can help you in difficult times.

One study found that for women in particular, spending time with friends and children helps to release oxytocin, a natural substance that relieves stress. This effect is called “treat and be friendly,” and it goes against the answer to fighting or flying.

Remember that both men and women benefit from friendships.

One study found that men and women with very low social status were at greater risk of suffering and anxiety.

 Learn to say no

Not all stressors are under your control, but some are.

Take control of every aspect of your life that you are able to change and that is causing you stress.

One way you can do this is by saying “no” often.

This is especially true if you find yourself taking things in stride, since carrying too many responsibilities can leave you feeling frustrated.

Choosing what you do and rejecting things that will unnecessarily add to your load can lower your stress levels.

Write it down      

One way to deal with stress is to write it down.

While recording what you're stressed is one way, the other writes down what you are grateful for.

Gratitude can help alleviate stress and anxiety by focusing on the positive aspects of your life.

Reduce your caffeinated diet

Caffeine is a stimulant found in coffee, tea, chocolate, and energy drinks. High doses can increase anxiety.

People have different limits on how much caffeine they can tolerate.

If you notice that caffeine makes you feel jittery or anxious, consider reducing it.

Although many studies indicate that coffee can be healthy, it is not for everyone. Generally, five or fewer cups a day are considered limited.

Light a candle:

Applying essential oil or burning a scented candle may help reduce your feelings of stress and anxiety.

Some scents are extremely cool. Here are some of the most soothing scents:

• Lavender

• Rose

• Bergamot

• Roman chamomile

• Incense

• Sandalwood

• Orange or orange flower

• Geranium

Using fragrances to treat your emotions is called aromatherapy. Numerous studies show that aromatherapy can reduce anxiety and improve sleep.

Exercise  

Exercise is one of the most important things you can do to fight stress.

It may seem contradictory, but putting physical stress on your body through exercise can relieve stress.

The benefits are even greater if you exercise regularly. People who exercise regularly are less likely to be anxious than those who do not.

There are several reasons behind this:

• Depression hormones: Exercise lowers your body's stress hormones - such as cortisol - over time. It also helps to release endorphins, which are chemicals that improve your mood and act as natural painkillers.

• Sleep: Exercise can also improve your quality of sleep, which can be affected by stress and anxiety.

• Self-confidence: If you exercise regularly, you may feel fit and confident in your body, which in turn improves mental health.

• Try to find a form of exercise or activity that you enjoy, such as walking, dancing, rock climbing or yoga.

Activities - such as walking or running - involving repetitive movements of large muscle groups can relieve stress.

Laugh

It’s hard to feel anxious when you laugh. It is good for your health, and there are a few ways you can help alleviate stress:

• Reduce your stress response.

• Reduce tension by relaxing your muscles.

Over time, laughter can help improve your immune system and your mood.

A study among people with cancer found that people in the laughter group received greater relief than those who were already disturbed.

Try watching a funny TV show or hanging out with friends who make you laugh.

Learn to avoid procrastination

Another way to manage stress is to set priorities and stop procrastination.

Postponing can lead you to do something, leaving you stunned to catch up. This can cause stress, which negatively affects your health and sleep quality.

Make it a practice to include a list of tasks that are essentially scheduled. Give yourself realistic deadlines and drop by list.

Work on the things that need to be done today and give yourself time-wasting pursuits, as switching between tasks or overtime can be stressful.

Consider the appendix

Several ingredients promote stress and reduce anxiety. Here is a brief summary of some of the most common:

• Lemon balm: Lemon balm is a member of the mint family that has been studied for its antianxiety effects.

• Omega-3 fatty acids: One study showed that medical students receiving omega-3 supplements experienced a 20% reduction in anxiety symptoms.

• Green tea: Green tea contains many polyphenol antioxidants that provide health benefits. It may reduce stress and anxiety by increasing serotonin levels.

• Valerian: Valerian root is a popular sleep supplement due to its calming effect. It contains velaric acid, which converts gamma-amino butyric acid receptors to reduce anxiety.

Some supplements may interact with medication or have side effects, so you may want to consult your doctor if you have a health problem.