Simple Ways To Relieve Stress And Anxiety
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Stress and anxiety are common experiences for most people. In fact, 70% of adults in the United States say they feel stress or anxiety daily.
Here are 16 simple ways to relieve stress and anxiety.
Exercise is one of the most important things you can do to combat stress.
It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress.
The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who dont exercise .
There are a few reasons behind this:
- Stress hormones: Exercise lowers your bodys stress hormones such as cortisol in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
- Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.
- Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental wellbeing.
- Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.
Activities such as walking or jogging that involve repetitive movements of large muscle groups can be particularly stress relieving.
Keep In Mind Theres A World On The Market
I used to be stressing on my method into college. What if Ive 100 emails, or the youngsters dont keep in mind the lesson? My stress continued at college.
What can I do otherwise? Do they like homework out of the guide, or ought to I strive a worksheet? Will the youngsters, my friends, and my boss like how I run my classroom?
Even after the final bell had rung I anxious over what I might have carried out higher and what was to come back. I forgot there was an entire life moreover my job.
What Can We Control
It’s important that you focus on what you can control. Without getting too deep about freewill and whatnot, here are a few things that you’re able to control.
- Your mindset. While there are some aspects of your personality you cannot change, you can train your brain to be more mindful, empathetic, and open to new ideas.
- To an extent, your health. You can choose to eat right and exercise. Certain life circumstances can make this easier or harder, but for the most part, it can be done in the end.
- Your skills. You can learn new skills for a job and go on a journey to the career of your dreams.
- Your thoughts. Using mindfulness or cognitive behavioral therapy, you can learn how to acknowledge that your thoughts are there and not let them control your life.
- Who you choose to associate with. While you can’t control your family, you can control your friends and who you decide to talk to.
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Listen To Soothing Music
Listening to music can have a very relaxing effect on the body.
Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.
Some types of classical, Celtic, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too .
Nature sounds can also be very calming. This is why theyre often incorporated into relaxation and meditation music.
What Is Overthinking Disorder
Overthinking is not a disorder, but instead tends to be a part of anxiety disorder. People who overthink may pick through their worrying thoughts with a fine-toothed comb, using all they can to worry and over-analyze their thoughts. While critically thinking about your life is important, overthinking tends to involve making a mountain out of a molehill, and it’s important to learn ways to stop worrying and overthinking if you want to have peace of mind.
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Dont Run Yourself Ragged
Say no! If you are a people-pleaser it is very hard to say no when someone asks you to do something, even if your schedule is already overwhelming. I suggest that you always say let me get back to you on that then actually ask yourself:
a) Do I want to do it?
b) Do I have time to do it without making myself overwhelmed?
It is usually easier to say no when you are not face to face with someone.
Am I Worrying Too Much
When youre feeling good, a passing worrying thought might not seem like cause for concern.
But, when youre a chronic worrier, it can sometimes feel impossible to stop your negative thinking. This type of worry can lead to physical symptoms like muscle tension, insomnia, stomach pain, and even a panic attack.
If it feels like excessive worry is interfering with your daily life, then its time to start looking for solutions to reduce your stress, but it can be a challenge.
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Stress Is Closely Related To Worry So Worry Less
So how do we worry less? Obviously easier said than done but the first step is to distinguish between worries that require your attention and worries that are unnecessary.
The following questions can help you clarify this:
Can I do something about this problem?
Is this something I always worry about, but nothing ever happens?
Is this something that has a solution?
Will my worrying make this situation better or worse or have no effect at all?
If there is something you can do about the problem, take action or consciously choose not to take action.
People often delay or avoid taking action or making decisions because they are worried about making a mistake.
If the situation is out of your control and there is nothing you can do, worrying does not make the situation better!
Tell yourself that your worries are not helpful and let them go. Again , I know this is easier said than done, but it can improve with practice.
It can help to challenge your thoughts about the worry and ask yourself:
Wheres the evidence for that? or
What would be so bad about that? or
Is this problem so important that I should spend all my time thinking about it?
To read more about reducing worry read The Number One Question That Helps Worrying
Discuss To Somebody About One Thing Else
Sure, we love to speak to different folks particularly if we have no issues and we fear a lot. However, as we all know, worrying shouldnt be good, neither its wholesome. Attempt to discuss with somebody about one thing else.
Speak about how your day was, your trip if theyve seen the brand new film or met somebody attention-grabbing.
Keep away from speaking about your drawback or the issues that fear you. Folks dont wish to hearken to them. They will provide you with advises however its nonetheless as much as you methods to resolve your issues. Cease worrying and speak about one thing else.
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How To Stop Stressing About Stress
Do you know someone who is always stressed out?
That person might be worrying about something at any given time as one worry is resolved they move on to the next thing that they can be stressed about. Not going to lie, I was once like that, the path to become a psychologist is stressful and full of uncertainties. However, while I might worry occasionally, I rarely feel stressed anymore if not at all. In this article, I will go through 10 tips or things that you can implement right now in order to stop stressing.
Dont we all wish we could have a say in every outcome in life? Unfortunately, thats not how reality works. The first step to relieve stress is to accept the uncontrollable. Instead of focusing on the things that are out of your control , focus on the things you have control over. Instead of trying to control others, control your own effort and attitude.
Replaying yesterdays conversations in your head and dwelling on the outcomes isnt helpful. However, learning from your experience and solve problems are helpful. While it might be difficult in the beginning, try to focus your thoughts on what you could learn from the past to prevent future problems and increase your chances of success in the future.
Identify Your Personal Stress Triggers
We all have particular situations or people that make us more stressed. Some of these are easily identifiable and may be avoidable. However, sometimes stress may build up over time, and result from a pattern of incidents or events, rather than a single trigger.
This will make it easier to take action to address your stress levels.
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Find The Help You Need
If youre diagnosed with stress, dont fretthere is hope for people dealing with both acute and chronic stress. There are many things you can do to avoid stressful situations and manage the stress youre already dealing with.
The first step is figuring out what your triggers are so you can avoid them. Even if you cant avoid your triggers, understanding them so you can proactively deal with stress is important.
If you are having trouble managing stress and its mental and physical effects, you may need help from a health care professional. You dont need to struggle on your own. Call your primary care physician or a local mental health facility, like McLean, to find the care you need.
Problem Your Fear Ideas
Its not solely you who ought to be affected, your ideas as effectively. Ask your ideas, are the stuff you fear about is one thing you must fear? Is it true or not?
Whats the constructive and lifelike approach are you able to have a look at the state of affairs?
Put your self in your pals footwear and suppose how hell deal with it. You might want to problem your fear ideas. If it may have an effect on you significantly, then dont fear.
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How Do You Take Things Less Personally
Some people take everything personally, even if it isn’t about them. Here are some ways that you can stop taking things so personally.
- Find ways to make yourself feel more confident. If you lack confidence, you may be offended at every remark, or think that everyone is talking about you. By changing your behavior to think more highly of yourself, you can stop taking things so personally.
- Realize that people are probably not talking about you, and if you make a scene, it shines a spotlight on your insecurities. Not every vague Facebook post is about you.
- If someone doesn’t stop making personal remarks toward you, cut them out of your life. While you shouldn’t let every remark get to your personally, it goes both ways.
- Learn to ignore the haters and not feed the trolls.
- Meditation and mindfulness can help increase your chances of not letting everything get personally.
- Find other hobbies or habits to spend on your energy on rather than worrying about how people will perceive you. Practice ways to increase your confidence or find healthy stress relievers.
- Seek help from support groups and therapists. Changing your mental effort and attitude toward taking things personally may be the answer.
How Do You Stop Caring About Things You Can’t Control
When it comes to worries, one of the problems you should stop worrying about is something you can’t control. The idea is to put your energy into something you can control, but for many, this is hard. Here are some ways you can stop worrying or caring.
- Make a list of what you can and can’t control. Focus and put your energy toward what you’re able to control, and hopefully, you’ll start to worry less.
- Practicing meditative mindfulness is a good way for you to stop caring. Mindfulness teaches you to let go of any self-defeating thoughts or circumstances you can’t control, and instead worry about the here and now.
- Notice how you cope with your worries. Do you spend time thinking about them endlessly, or do you come up with solutions? When you start to focus on what you can change, come up with a plan. Mentally strong people solve problems and they dont ruminate as much.
- Seek help from a therapist. One technique a therapist can teach you is cognitive behavioral therapy, where you can learn to control how you react by changing your thoughts and habits.
They can help identify your fears concerning what you cant control. For example, if youre always predicting a catastrophic outcome, why do you do that? The people and circumstances youve faced can be one reason why you feel this way. Learning to spend less time with catastrophic predictions and endless rumination may require some therapy.
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Watch The Noting Technique
3. Learn to distinguish between solvable and unsolvable worries.
Productive, solvable worries are those you can act on right away. For instance, if youâre concerned about your finances, you can draw up a spreadsheet and a monthly budget to rein in your spending. If itâs high cholesterol and your health, you can lay off the fast food, make better choices at the grocery store, and start exercising.
If a worry is solvable, chart a plan of action that starts small. Focusing on things within our reach takes us away from creating a disaster scenario in the mind. Try a prompt like, Whatâs one part of one step I can take to get started?
Unproductive, unsolvable worries are those for which thereâs no corresponding action: You canât control the weather for your vacation, or prevent your companyâs round of layoffs , nor can you force someone to ask you out on a date.
Uncertainty is one of the hardest things to feel comfortable with, especially for those with anxiety. But life is unpredictable, and learning to accept, and even lean in to our fear of the unknown, can make a difference on our emotional well-being.
So, if youâre focusing on a situation thatâs out of your hands, thatâs always going to be tough.Whatâs tougher? Resisting it or trying to control it.
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What has you up at night? The economy? The divided government? Jobs? Health care? Ebola?
According to an , Americans worry about a lot of issues. Many of those things are outside of our control, and worrying just compounds the grief.
According to a study by the University of Surrey in the United Kingdom, worrying can have long-term chronic health consequences, including cardiovascular disease.
How do you stop? While exercise is a commonly prescribed cure for easing your worriesits considered better than Xanax because it releases feel-good hormonesyou dont have to break a sweat to calm your fears.
If you like to stay up late at night, you might be feeding your inner worrier. Researchers at Binghamton University in New York found that people who go to bed very late and sleep for short amounts of time are more overwhelmed with negative thoughts than those who keep more regular sleeping hours. They tend to worry about the future and dwell over past events, and they have a higher risk of anxiety, depression, post-traumatic stress disorder and obsessive-compulsive disorder.
Making sure that sleep is obtained during the right time of day may be an inexpensive and easily disseminable intervention for individuals who are bothered by intrusive thoughts, said Jacob Nota, one of the studys researchers.
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How To Challenge These Thoughts
During your worry period, challenge your negative thoughts by asking yourself:
- Whats the evidence that the thought is true? That its not true?
- Is there a more positive, realistic way of looking at the situation?
- Whats the probability that what Im scared of will actually happen? If the probability is low, what are some more likely outcomes?
- Is the thought helpful? How will worrying about it help me and how will it hurt me?
- What would I say to a friend who had this worry?
Stop Leaning On Frenemies
Relationships can be fantastic sources of stress relief. When we experience times of stress, the emotional support, the helpful resources, and the stability that friends bring us can be quite a buffer against the challenges we face.
Additionally, many people find themselves looking to relationships the most when under stress. This response, like the more commonly discussed fight-or-flight response, can help us to get our needs met when we are experiencing stress. This response drives us to connect with others and share support.
That said, the stress of a conflicted relationship can take a heavy toll on your health and well-being. Relationships that are sometimes supportive and sometimes unpredictably conflict-riddled can be particularly difficult because there’s an underlying sense of uncertainty and tension.
Because of this, it is very important not only to know when to let go of a toxic relationship but to know how to keep all the relationships in your life as healthy as possible.
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