Wednesday, September 28, 2022

How To Minimize Stress And Anxiety

Can Stress Be Positive

How to Reduce Stress and Anxiety with Lavender Oil

Research has shown that stress can sometimes be positive. It can make you more alert and help you perform better in certain situations.2 However, stress has only been found to be beneficial if it is short-lived.

Excessive or prolonged stress can contribute to illness such as heart disease3 and mental health problems such as anxiety and depression.4

Quick Ways To Reduce Stress

Taking care of your long-term mental and physical health is an important part of stress management. However, there isnt always time to take a nap, hike a fourteener, or read a novel. Thus, here are 25 ways to reduce stress in five minutes or less. From eating chocolate to meditating, there is a quick stress-relieving tactic for everyone.

1. BreatheSlow, deep breaths can help lower blood pressure and heart rate. Try pranayama breathing, a yogic method that involves breathing through one nostril at a time to relieve anxiety. The technique is supposed to work the same way as acupuncture, balancing the mind and body.

2. Listen to Music No matter what the song, sometimes belting out the lyrics to a favorite tune makes everything seem all right. If youre in a public place, just listening to music can be a quick fix for a bad mood. Classical music can be especially relaxing right before bedtime.

3. Take a Quick Walk When youre feeling overwhelmed or having trouble concentrating, go for a quick stroll around the block. Youll get the benefits of alone time, physical activity, and a few minutes to gather your thoughts.

4. Find the Sun If its a sunny day, head outside for an easy way to lift your spirits. Bright light can be an effective treatment for people who suffer from depression, and can even cheer up otherwise healthy people.

8. Rub Your Feet Over a Golf Ball You can get an impromptu, relaxing foot massage by rubbing your feet back and forth over a golf ball.

12. Be Alone

Steer Clear Of Alcohol

Drinking alcohol may take the edge off at first, since its a natural sedative. However, suggests theres a link between anxiety and alcohol consumption, with anxiety disorders and alcohol use disorder occurring hand-in-hand.A 2017 review that looked at 63 different studies showed that decreasing alcohol intake can improve both anxiety and depression.

Heavy drinking can interfere with the balance of neurotransmitters, which can be responsible for positive mental health. This interference creates an imbalance that may lead to certain symptoms of anxiety.

Anxiety may temporarily increase in early sobriety but can improve in the long run. Alcohol has also been shown to disrupt your bodys natural ability to sleep by interfering with sleep homeostasis. And as well later point out, a good nights sleep is incredibly helpful when combating anxiety.

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Switch To Healthy Snacks And Foods

What you ingest goes a long way in impacting how you feel. For example, sugary treats and foods rich in fat such as pizzas and burgers are likely to leave you feeling sluggish. And when this feeling of weariness comes while at work, itll add to the stress you already had.

So, what should you consume to reduce stress at work? Healthy munchies that are packed with carbs will go a long way in fueling your brain and boosting your concentration. In turn, they provide you with the much-needed energy for dealing with occupational pressure. If you are not entirely sure which foods help with stress treatment, here are a couple of great examples to consider.

  • Fruits and veggies
  • Whole wheat bread or pasta
  • Dark chocolate
  • Lean proteins, e.g., wild-caught Alaskan Salmon and chicken.

Foods such as cheese, red meat, caffeinated beverages, and alcohol should be avoided if you want to keep stress at bay.

Make Time For Leisure Activities

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Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun.

But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you’ll perform better, which means leisure time may make your work time more efficient.

Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life.

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Finding Stress Relief Through Music

I was navigating a period of profound anxiety, feeling isolated, agitated and so I thought without hope. Reaching for a lifeline, I typed meditation music into my laptop search bar and stumbled upon a YouTube video of a harpist playing Ludovico Einaudis Fly.

As if by magic, I felt my worries escape me. Listening to this music was unlike any stress relief Id experienced, and I watched as the harpist plucked the strings to create one of the most beautiful, moving and healing melodies Id heard.

Feeling exhilarated, I clicked through videos of everything from Russian harpists playing expert arrangements with ease and Celtic musicians strumming electric harps to amateurs covering their favourite pop songs. After falling down a rabbit hole of harp videos, I thought: I must learn to play.

Write Down Your Stressors

Noting things that put you on edge on a piece of paper is one of the proven ways of dealing with stress. This strategy is even more effective when you also take notes of the things you are grateful for. As we all know, focusing on the negative is one of the things that losers do regularly. So, by revisiting the positive things in your life, you can manage to ward off stress.

Also Check: How To Let Go Of Work Stress

Degrees Of Comfort Cooling Weighted Blanket

  • Price: $$$$$
  • How it may help with anxiety: Weighted blankets have been found to help improve sleep quality, which is a common symptom and cause of anxiety.

A found that people with anxiety typically have poor quality sleep, and in turn, having poor quality sleep can increase anxiety.

Having a weighted blanket could help improve your sleep quality.

For those who need multiple options, this blanket comes with two duvet covers: one for hot sleepers and one for cold sleepers. Its available in a variety of sizes and weights , from a 6-pound throw to a 30-pound king blanket.

Tense And Relax Your Muscles

How To Overcome Anxiety, Fear and Reduce Stress

One of Dr. Saltzs favorite de-stressing techniques actually involve tensing your muscles, holding them in that tense position for 5 to 10 seconds and then releasing, creating a near instant feeling of relaxation. This practice reduces stress through the mind-body connectionwhen we’re feeling very stressed, we tense up our bodies, says Dr. Saltz. And when we tense up our bodies, it reinforces the message to your mind to be stressed. It’s a signal of physiological arousal. Doing what you can to relax your body helps relax your mind.

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Face Your Fears To Reduce Stress

The first thing that you need to realize is that the symptoms are not the problem. You might think that you need to take care of the symptoms before you take action. This is a completely flawed approach.

We need to realize that the symptoms arise because of the lack of disciplined action in our life. We thus need to take action in the things that are within our control. Whatever is outside our control there is no point in worrying about them anyway.

If we take principled action over the things that lie within our control. We can move away from the negative cycle of worry and demoralizing emotions.

There is an amazing video of Will Smith in which he talks about the experience of him skydiving. I highly recommend that you watch it here.

He explains that when you take action you are in the position where your fear should be at its peak, but i ts not. The point of maximum danger is the point of zero fear. This is because you are completely engrossed at the moment. There is no place for fear or worries.

Only boldness can deliver from fear. And if the risk is not taken, the meaning of life is somehow violated, and the whole future is condemned to hopeless staleness.

Carl Jung, Symbols of Transformation

Engage In Physical Activities

Want to get rid of all the stress you are going through at work? Getting physical exercise is a healthy way to combat stress. As odd as that sounds, stressing your body can help relieve your mental stress. That is because working out lowers the hormone known as cortisol and helps release endorphins, which improve your mood. Start with simple stress relief activities such as taking lunch break walks or yoga. You can also sign up at a gym near your home or office.

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Ways To Prevent Stress Buildup

There’s no avoiding the stress of everyday life. Schoolwork, responsibilities at home, busy schedules, other people’s expectations, disappointments, deadlines, social drama: all of these can create tension.

Everyday stressors have a way of piling up if we don’t keep them in check. Adding these 5 simple actions to your regular routine can help you avoid that “bogged down by stress” feeling. The key word is “routine.” You need to make sure you keep doing these to enjoy the benefits:

1. Balance responsibilities with activities you enjoy . It’s all about balance: all work and no play is bad. But if your schedule is so crammed with activities that there’s no time for homework, that’ll stress you out too.

2. Manage responsibilities. Use a calendar or planning app to keep track of assignments, chores, practices, and other obligations. Of course, planning is no good if you don’t actually do what you plan: Managing stress also means regular studying, keeping on top of assignments, and overcoming procrastination. Take time to reflect a bit every day and think about how things are going. What do you need to work on? Do? Make time for?

5. Make time to exercise every day. It’s hard to feel anxious when you’re taking deep breaths on a run, feeling the rush of a downhill bike ride, or playing a pickup game with friends. Exercise doesn’t just take our mind off of stress it releases chemicals in our brains that make us feel better.

Hugs And Cuddles Are Helpful To Relieve Stress And Anxiety

Effective Ways to Reduce Stress #ReduceStress # ...

Where hug therapy is becoming common to reduce mental stress, you can apply it as a stress balm with your friend, spouse or partner. A positive physical contact in any form like a cuddle, sex or kiss keeps the heart rate and blood pressure maintained.

In fact, animals also hug each other for lovable communication.

Here are 12 habits that you can adapt to relieve stress:

Now you know that there could be stress surrounding you but the healing power also lies within you. These top 10 methods mentioned above are certainly the real help. Now its time to tell us what works as a stress buster for you in the comment section below.

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Get A Hug From A Loved One

Physical touch can do a lot to relieve your stress. Hugging a loved one can be especially beneficial.

When you hug someone, oxytocin is released. Oxytocin is associated with higher levels of happiness and lower levels of stress.

Oxytocin also causes a reduction in blood pressure. It reduces the stress hormone norepinephrine and can produce a sense of relaxation.

So don’t be afraid to ask a loved one for a hug if you need it. It’s good for both of you and it can be one of the simplest forms of stress relief available.

Practise Muscle Relaxation Techniques

Also called a body scan, this technique helps you to focus on yourself and release tension youre holding in your body.

Breathe in and tense the muscles in your face, squeezing your eyes shut. Clench your jaw and keep your face tensed for five seconds. Gradually relax your muscles over the time it takes to count to ten, then take a deep breath. You can say relax as you relax. Next, move on to your neck and shoulders, and gradually move down your body. Be careful with any injuries or pain that you have. Get more info on how to practise progressive muscle relaxation here.

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Work On Creating Positive Relationships

Surround yourself with positive vibes, and you will handle stress better. In the majority of cases, workplace stress can reduce if you just have someone to talk to. Hence, it helps to build meaningful relationships at work. Even if your friends are not in a position to solve your problems for you, just speaking with a close colleague can help ease it. Take the time to spend with your family as well. Surround yourself with a strong social circle.

Living Consciously To Reduce Stress

How To Reduce Stress And Anxiety In 2 Seconds

Now that you realize the presence of this cycle of negative thoughts and emotions it will be easier to catch yourself in the middle of it. The moment you catch yourself in the cycle of negative emotions and thoughts you have already reduced stress.

What you should aim your focus at now is on the things that lie within your control. If you focus on things outside your control that you can do nothing about, it will only lead to feelings of helplessness.

Instead, bring your attention to the things where you can bring positive change.

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Tip : Recognize When Youre Stressed

It might seem obvious that youd know when youre stressed, but many of us spend so much time in a frazzled state that weve forgotten what it feels like when our nervous systems are in balance: when were calm yet still alert and focused. If this is you, you can recognize when youre stressed by listening to your body. When youre tired, your eyes feel heavy and you might rest your head on your hand. When youre happy, you laugh easily. And when youre stressed, your body lets you know that, too. Get in the habit of paying attention to your bodys clues.

Observe your muscles and insides. Are your muscles tense or sore? Is your stomach tight, cramped, or aching? Are your hands or jaw clenched?

Observe your breath. Is your breathing shallow? Place one hand on your belly, the other on your chest. Watch your hands rise and fall with each breath. Notice when you breathe fully or when you forget to breathe.

Stress Relief Music: How To Reduce Anxiety

If you need stress relief, playing an instrument or listening to music is one of the best ways to reduce anxiety and find mindfulness…

By Psychologies

Rachel Chalmers struggled with anxiety until she learned to play an instrument. Through music, she found a gateway to stress relief and mindfulness

When stress strikes, many people find relief through music. My introduction to music was the Spice Girls, whose feel-good song Wannabe blared through my mums car stereo just before my seventh birthday and instantly lifted my mood. I was soon playing the bands songs on repeat, begging my mum to let me try my hand at a musical instrument, so I could work toward my fantasy of one day sharing a stage with Victoria Beckham.

Piano teachers were scarce in our area, so I had no choice but to learn from an unsmiling one who instructed me to play cliched beginners pieces, scolded me when I struck the wrong key and punished me with extra practice on her basement piano. Somewhere in my subconscious, my passion for music still flickered and, in my early 20s, it was brought back to life.

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Coping With Stress At Work

Working hard should not be confused with overworking at the expense of relationships and physical health.

Coping with stress at work.

Everyone who has ever held a job has, at some point, felt the pressure of work-related stress. Any job can have stressful elements, even if you love what you do. In the short-term, you may experience pressure to meet a deadline or to fulfill a challenging obligation. But when work stress becomes chronic, it can be overwhelmingand harmful to both physical and emotional health.

Unfortunately, such long-term stress is all too common. In fact, has consistently found that work is cited as a significant source of stress by a majority of Americans. You cant always avoid the tensions that occur on the job. Yet you can take steps to manage work-related stress.

How To Cope More Effectively:

How to Reduce, Prevent and Cope with Stress (infographic ...

There are several exercises that can help maintain perspective and address stress and anxiety in a healthy way.

1. Focus on the physical. It seems simplistic, but we are better able to deal with mental and emotional stressors if were not also physically stressed. That means taking pains to eat regularly and well, sleep an appropriate amount, and limit alcohol intake.

Find ways to be active. Work out with weights, run, or do yoga. The purpose is twofold: to feel better physically, and to gain some temporary distance from stressors.

2. Categorize the issue. Try objectively ranking stressors on a scale of 1-10, with 10 being the most urgent issue you can imagine. You may find your high stress level exists due to the cumulative effect of multiple stressors and that many of those stressors rank quite low individually. If a specific issue ranks only a 2 or 3, is it worth worrying about? Perhaps it can be eliminated from your concerns entirely by taking some simple steps.

3. Break it down. Try dividing a large, overwhelming issue into a series of tasks to be completed over time. Make a list of the steps, and just look at the very next task as you move forward. It will help shrink the enormity of the challenge in your mind.

5. Utilize mantras. There are two that are particularly effective.

I can do this.

That doesnt work for me.

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