A little bit of stress helps us stay aware. However, its effects on our body and mind could be very harmful if they persist continuously throughout the day.
Extended periods of stress can cause various psychological symptoms such as anxiety, memory and concentration issues, and even depression. Likewise, common physical symptoms of stress include sleeping issues, high blood pressure, lethargy, or flu-like symptoms.
Stress prevents us from enjoying life to its fullest, and you might want now to stop that from happening. In this article, you will learn five simple ways to drastically reduce stress and anxiety levels.
Keep a journal
Writing has a powerful impact on the mind. You can handle stress by writing down everything that disturbs you or listing the most important things you must do the next day. When you put your worries on paper, you are more likely to achieve a better night of sleep.
Likewise, another useful approach to reduce anxiety and stress is to jot down what makes you happy and what you are grateful to have. Oftentimes, we take for granted invaluable things such as having a house, a close friend, and simply being healthy, free, and alive.
You can reduce stress levels by thinking positively and keeping a journal about the good things in your life.
Natural or synthetic stress-reduction supplements provide nutrients that, when combined with a healthy diet, reduce stress-related symptoms, and provide several other health benefits. The following are some of the most common and effective supplements for stress:
Omega-3’s fatty acids
Omega 3’s can effectively help people cope with anxiety and lower blood pressure. Omega-3’s fatty acids can be found in supplements like fish oil, as well as in several fishes in general.
These fatty acids are also highly beneficial for a person’s brain and heart.
It’s a medicine for stress known for generations. The Kava kava root extract, which contains kavapyrones, relaxes the muscles and helps reduce anxiety and stress.
The roots of the valerian flower contain valerenic acid, which makes people feel calmer. Also, valerian roots have been used for generations to reduce anxiety, improve sleep, and reduce stomach cramps.
Another factor that makes valerian root one of the most famous natural medicines is that it has almost no side effects. In supplement form, it is possible to consume it daily if needed
Physical activities produce a myriad of benefits for your body. Furthermore, exercising is beneficial in the psychological aspect too, as it reduces stress and helps you sleep more.
Firstly, walking or lifting weights regularly makes you stronger and increases your body’s defences. Additionally, by improving your self-image, you also become more confident, i.e., less anxious.
Doing yoga, walking, rock climbing, or any physical activity you find enjoyable, improves your mood. Besides, exercise is a healthy way to feel tired, which at the same time produces brain chemicals that lower stress and help you fall asleep easier.
Strengthen your relationship with friends and family
Meeting with a friend for coffee or chatting with your family can instantly improve your mood. Besides, tough or stressful times are easier to get through if we have a network of friends that supports us.
No man is an island. Those who develop strong social ties with other people are less likely to suffer the impact of stress and anxiety. That is because bonding socially helps us release a hormone called oxytocin, which relieves stress.
Social interactions give people a higher sense of self-worth, and also, a member of your family or a friend can help you overcome a stressful period by listening to your worries.
Say “no” more often
Dealing with one’s responsibilities is stressful enough. However, sometimes we agree to help other people, adding even more stress to our day. If this is your case, then you might have to learn to say no.
Saying “no” more often is a way of avoiding additional stress from entering our lives. As a result, you will have more time to focus on things that you enjoy. They could be meeting with friends, exercising, or even take a nap. Why not?!
Learning to say no is learning how to control external factors from overwhelming you.
Both our work life and personal life represent a great source of stress. It seems like we are always running against the clock. However, these tips require little time to implement, and you deserve to spend time every day taking care of yourself. Your future self will appreciate it.