7 Simple Ways to Relieve Stress and Anxiety

Stress and anxiety are the word everyone is familiar with and a feeling that everyone experiences. Whether it is preparing for an exam, going on a first date, getting stuck in traffic, worrying about bills, or making a sales presentation, stress is just a normal part of life. It's important to remember that you are not alone,. In fact 70% of adults in the United States say they feel stress or anxiety daily.

There are number of studies that show, excess stress can cause real physical symptoms like headaches, upset stomach, increased blood pressure, chest pain, and trouble sleeping. Some studies also show that stress is comparable to other risk factors that we traditionally think of as major, like hypertension, poor diet, and lack of exercise.

According to the American Psychological Association, stress is a perfectly normal reaction that “developed in our ancient ancestors as a way to protect them from predators and other threats. [1]

It might not seem like it when you're feeling down, but living a more stress free life is possible. There are some really easy ways to beat stress effectively. Here are 7 simple ways to relieve stress and anxiety.

 1. Exercise

Whether it’s yoga, Tai Chi or running, exercise works in a way to lower your stress level. If you’re having symptoms related to high levels of cortisol, you might want to decrease the high intensity workouts.  It helps your body produce endorphins, which make you feel good. 

You don't need to go all-out in high-intensity training every day to get the benefits. A short walk clears our heads and boost endorphins, which in turn reduces stress hormones.

There are number of Studies that  have shown that moderate aerobic exercise, like walking or running several times a week, helps boost mood, improve sleep, and sharpen focus and can even combat more chronic health challenges like depression.

Another important factor: being unhealthy can be a major stressor (especially once you have to go to the hospital), and exercise can help prevent that.

Also Read: Health Benifits Of Meditation

2. Laugh

Laughter has been  proven  to reduce levels of all stress hormones, including adrenaline, dopamine, and cortisol, while also releasing feel-good hormones (like endorphins) that also happen to have their own health benefits. 

Research have also found that laughing can decrease stress hormones, reduce artery inflammation and increase HDL, the “good” cholesterol. Laughing out loud  increases oxygen  and blood flow which automatically reduces stress.

In the long term, laughter can also help improve your immune system and mood. Watch something that can uplift your mood or spend some time with your friends.

 3. Get More Sleep

Sleep is an essential component in staying healthy and strong and it can help you better handle stressful situations.

According to the CDC, an estimated 60 million Americans do not get sufficient sleep, which is a critical recovery period for the body. Keep a regular bedtime as much as possible, shifts in sleep patterns can disrupt hormone levels and insomnia causes high cortisol for up to 24 hours. 

Lack of sleep inhibits your ability to cope with even normal amounts of stress, and negatively affects your mood and outlook. There are certain foods that can also promote sleep, such as carbohydrates, bananas, peanuts, figs, dairy and - of course, a certain holiday favorite - turkey. 

Here are some tips to get your sleep schedule back on track:

• Shoot for eight hours a night
• Stick to a schedule.
• Avoid sleeping in on weekends. 
• Turn off screens 1 hour before you want to go to bed. 

Also Read: How To Sleep Quickly.

4. Eat Healthy and Nutritious Foods

What we eat and drink impacts our emotional state. When it comes to food, go with a lighter option. And although it's good to control your carbs, don't eliminate them completely.

When our body is stressed, our brain releases a hormone cortisol, which makes us crave salty, sweet, and fat-laden foods for the temporary pleasure they bring. But ironically, “stress eating” only exacerbates the problem. Avoid the junk food and stick with fruits, veggies and foods that are rich in omega-3 fatty acids, such as flaxseed.

Studies have shown that some coffee during the day can offer health benefits. However too much caffeine will make you jittery and anxious, and eventually lead to a crash. Healthy eating can also help prevent or delay diabetes, a major risk factor for heart trouble. 

Also Read - Health Benifits Of Eating Healthy Food.

5. Sip Some Tea

There is nothing more comforting than a warm cup of tea on a cold day. Drinking a warm cup of tea is one way to help make yourself feel calmer and help to relax your mind and body.

Scientists have discovered that EGCG (Epigallocatechin gallate) and l-theanine (an amino acid found in green tea) have antioxidant properties that help protect your brain and improve brain function, cognition, mood, and attention.

Herbal tea is also rich in terpenoids and flavonoids (type of antioxidants) found in the flower, that can help protect neurons against injury induced by neurotoxins, suppress neuroinflammation, and promote memory, learning, and cognitive function.

Also Read: Health Benifits Of Green Tea.

6. Take a yoga class

Research suggests that yoga is an effective means of reducing stress and anxiety. A consistent yoga practice help you to control your mind thoughts.

Practicing yoga will help you learn to empty your mind, to think only in the moment, to control your body and your energies while gaining flexibility and strength!

Benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response. Yoga can also help to lower your cortisol levels, blood pressure and heart rate and increase gamma-aminobutyric acid (GABA), a neurotransmitter that is lowered in mood disorders.

Also Read: Amazing Health Benifits Of Yoga.

7. Avoid Caffeine, Alcohol, and Nicotine.

Drinking alcohol or caffeine in excess or smoking cigarettes can raise blood pressure. 

Consuming alcohol can alter the brain receptors and neurotransmitters, and interferes with a person’s cognitive function, moods, emotions, and reactions on multiple levels which causes difficulty with processing information and poses challenges with solving simple problems.

Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks and an excess of caffeine intake can makes you jittery or anxious, consider cutting back. You can sip your morning coffee if you can limit the intake of coffee throughout the day.

Also Read: How To Quit Alcohol - How To Quit Smoking.

A Word From Healthyngreat.

Stress and anxiety may arise in your workplace and personal life, there are many simple ways to reduce the pressure you feel. Combating stress is not only important for your well-being, it also helps you operate effectively at work. Following these 7 steps will surely help you to relieve stress and anxiety. If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post some thing new.

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