Thursday, February 2, 2023

What Can You Take For Stress Relief

Finding A Natural Balance

Stress Relief | How To Relieve Stress | How To Reduce Stress

For much of my life, I struggled trying to figure out how to get rid of my own anxiety.

Taking supplements like the Natural Stacks mood stack, a balanced serotonin supplement, changing my diet, and incorporating meditation has brought about huge changes.

Incorporating natural alternatives like exercise and meditation and supplementing my diet with herbs for natural anxiety relief brought me feeling of well-being Id been seeking for years.

I now find it much easier to control my moods, and tend to just be happier on a day-to-day basis.

In short: everything in life feels easier.

When it comes to natural anxiety help, do you have any strategies for easing your symptoms?Let us know what works for you by commenting below!

  • Tip : Make Quick Stress Relief A Habit

    Its not easy to remember to use your senses in the middle of a minior or not so minocrisis. At first, it will feel easier to just give into pressure and tense up. But with time, calling upon your senses will become second nature. Think of the process like learning to drive or play golf. You dont master the skill in one lesson you have to practice until it becomes second nature. Eventually youll feel like youre forgetting something if you dont tune into your body during challenging times. Heres how to make it habit:

    Start small. Instead of testing your quick stress relief tools on a source of major stress, start with a predictable low-level source of stress, like cooking dinner at the end of a long day or sitting down to pay bills.

    Identify and target. Think of just one low-level stressor that you know will occur several times a week, such as commuting. Vow to target that stressor with quick stress relief every time. After a few weeks, target a second stressor and so on.

    Test-drive sensory input. If you are practicing quick stress relief on your commute to work, bring a scented handkerchief with you one day, try music another day, and try a movement the next day. Keep experimenting until you find a clear winner.

    Have fun with the process. If something doesnt work, dont force it. Move on until you find what works best for you. It should be pleasurable and noticeably calming.

    Stress Busters: 4 Integrative Treatments

    Nearly half of women report a rise in stress levels over the past five years. And while women and men tend to cope with stress differently, we know that chronic stress contributes to a range of health problems in both sexes, including mental health disorders, heart disease and obesity.

    Integrative treatments like meditation and acupuncture can help reduce stress and related problems. These techniques are gaining mainstream acceptance as research demonstrates their positive health effects.

    Managing stress calls for addressing the mind as well as the body, since both the brain and body contribute to symptoms.

    Recommended Reading: How To Calm My Stressed Cat

    Appetite Changes And Weight Gain

    Changes in appetite are common during times of stress.

    When you feel stressed out, you may find yourself with no appetite at all or overeating without noticing.

    One small 2006 study of 272 female college students found that 81 percent reported that they experienced changes in appetite when they were stressed out, with 62 percent stating they had an increase in appetite .

    Changes in appetite may also cause fluctuations in weight during stressful periods. For example, a study involving 1,355 people in the United States found that stress was associated with weight gain in adults already living with extra weight .

    A third study from 2017 found that individuals with higher cortisol and insulin levels and higher levels of chronic stress were more likely to gain weight in the future . However, the study was limited in the scope of research in that participants were predominantly white females.

    While these studies show an association between stress and changes in appetite or weight, more studies are needed to understand other possible factors are involved and how stress impacts different people.

    Yoga Meditation For Stress

    8 breathing exercises to reduce stress

    Yoga meditation is generally when you perform a series of different posturesat the same time, controlling your breathing and observing your breathing in a certain way.

    This meditation for stress reduction is beneficial again for physical mental well-being can also be perfect for pregnancy-related issues.

    It can be perfect for digestion it can be there are different poses for different things. So, you can also be ideal for flexibility.

    If youre trying to work on that, yoga meditation should generally be done supervised by somebody.

    So, if youre reading articles, watching youtube videos, and trying it on your own, you might have an instructor.

    Whos there to teach you how to do this and it can be beneficial if youre into sports because it helps your flexibility.

    It helps to keep you fit, healthy and your muscles kind of you know it relaxes your muscles a lot more while you train them, so its kind of exciting one.

    Also Check: Can Your Chest Hurt From Stress

    Read Also: Can Stress Lead To Hair Loss

    Ashwagandha: Your New Go

    If youre not familiar with this adaptogen, its a good time to learn. Adaptogens are naturally occuring substances that help our bodies deal with and adapt to stress.

    Ashwagandha in particular is a stress-fighting superstar. This adaptogen has been shown to aid in

    • reduces bodys stress hormone
    • relieves anxiety
    • prevents stress-related fatigue

    Try it: Sip this Ashwagandha Tonic to sleep sound and melt stress. It may take drinking two cups a day for a month before you feel the effects.

    Possible side effects

    There arent enough studies to say exactly what the side effects of this herb are, but those who are pregnant will want to avoid it, as it can cause early delivery. Another risk of taking ashwagandha is the source. Untrustworthy sources tend to have harmful additives.

    As always, check in with your doctor first before adding anything to your everyday routine. While most of these herbs, spices, and teas are safe to consume, drinking too much in a day may be harmful.

    So, with all of these amazing stress-fighting tonics to choose from, which one are you most excited to try first?

    Are There Any Stress Medications

    There is currently no such thing as a stress medication, but generally doctors will prescribe anxiety medications instead. Technically stress and anxiety are different, but they share enough similarities that the effects are considered the same.

    If you are simply under a great deal of stress but your actual anxiety symptoms are not that strong, your doctor will likely prescribe you a very mild anxiolytic . Buspirone is a popular one, as it is considered one of the weakest on the market but also has the fewest side effects. Buspar is one of the few that is only an anxiolytic as well, so it’s unlikely to cause fatigue, personality changes, etc. All it does is reduce anxiety.

    However, many find that Buspar is a bit too weak for their needs. Even though it has fewer side effects than other medications, it also may have some adverse reactions in some people. Unless your anxiety is pronounced, it’s unlikely that you’ll be given traditional anti-anxiety drugs like benzodiazepines for your stress. Benzodiazepines tend to cause a bit too much fatigue, and the addiction risk is pretty strong.

    Instead, you’ll likely be prescribed antidepressants, the most common being selective serotonin reuptake inhibitors, or SSRIs. Prozac is one of the most well-known SSRIs available, and others include Paxil, Effexor, and Vanatrip.

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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.

    What Is The Fastest Way To Relieve Stress

    Chronic Stress, Anxiety? – You Are Your Best Doctor! | Dr. Bal Pawa | TEDxSFU

    There are countless techniques for managing stress. Yoga, mindfulness meditation, and exercise are just a few examples of stress-relieving activities that work wonders. But in the heat of the moment, during a high-pressured job interview, for example, or a disagreement with your spouse, you cant just excuse yourself to meditate or take a long walk. In these situations, you need something more immediate and accessible.

    One of the speediest and most reliable ways to stamp out stress is to engage one or more of your sensessight, sound, taste, smell, touchor through movement. Since everyone is different, youll need to do some experimenting to discover which technique works best for youbut the payoff is huge. You can stay calm, productive, and focused when you know how to quickly relieve stress.

    Social interaction is your bodys most evolved and surefire strategy for regulating the nervous system. Talking face-to-face with a relaxed and caring listener can help you quickly calm down and release tension. Although you cant always have a pal to lean on in the middle of a stressful situation, maintaining a network of close relationships is vital for your mental health. Between sensory-based stress relief and good listeners, youll have your bases covered.

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    Chapter 1 ~ How It All Started

    It is a beautiful spring day when I start writing down this story for you. I am in our garden, surrounded by flowers in full bloom and butterflies flying from one flower to the next. One of them lands on a large, yellow flower and feeds on the nectar. Carefully, I walk towards it and look at the butterfly up close. I am amazed at the beautiful shape and colours. When it has finished, it flies off with a thick layer of pollen on its body. Its journey continues to another flower.

    Did you know that there are 400,000 different types of flowers and plants on earth? Can you imagine? I am still amazed how many differences there are between the flowers I see. They have beautiful colors and every specie has its own shape.

    Because all the differences amazed me, I started studying nature. Those differences are wonderful, but what makes plants, animals and humans live, is even more amazing.

    Stay Active And Exercise

    Participating in physical activity can improve your stress resilience. During exercise, the body releases chemicals such as endorphins, which can improve mood and reduce anxiety. Adults should participate in at least 150 minutes of moderate-intensity exercise each week to reap the many health benefits exercise offers.

    Read Also: Can Stress And Depression Cause Weight Loss

    What Vitamins Might You Be Lacking If Youre Stressed Or Have Anxiety

    You may have inadequate levels of B vitamins, vitamin D, or magnesium if you are feeling stressed. However, this is not the case for everyone.

    The best way to know for sure is to ask a healthcare professional for a blood test or purchase a home micronutrient testing kit to check your blood levels of these nutrients.

    Accept The Things You Cant Change

    Various Stress Relief Techniques that You Can Use

    Changing a difficult situation isnt always possible. Try to concentrate on the things you do have control over.

    If your company is going under and is making redundancies, for example, theres nothing you can do about it, says Professor Cooper.

    In a situation like that, you need to focus on the things that you can control, such as looking for a new job.

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    Our Body Is A Great Miracle

    Have you ever bought a do-it-yourself kit? A bookcase for example. The kit contains a lot of shelves, screws and a manual. Your body is a little like that. It exists of billions of cells and every cell contains a manual for your entire body. This manual is called DNA a blueprint of your body. Your DNA makes you look the way you do.

    Even the first cell with which your life began already had this complete blueprint. Your DNA specifies how your body is constructed head, arms, legs, your eye colour and the shape of your nose. But it also determines how your organs and limbs work together. Isnt that amazing?

    So DNA is the manual of your body. It is a bit like the code of computer software. This code is needed for your computer to function correctly. It makes it possible to surf the internet on your computer, or write a letter.

    Researchers discovered that if you were to write down human DNA in a book, you would need more than 1 million pages! That is more than 2,500 large volumes. And this code is stored in every cell of your body .

    An Essential Oil Diffuser For A Calming Atmosphere

    Oil diffusers are not cure-alls, but aromatherapy is thought to help improve physical and emotional health. Our favorite oil diffuser from Airomé Serenity is easy to use and can run continuously for eight hours. To experiment with different scents, snag a multipack of essential oils, like one from Artnaturals, which includes lavender, peppermint, rosemary, tea tree, frankincense, sweet orange, lemongrass, and eucalyptus.

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    Quick Stress Relief On The Go

    In traffic. Play music or listen to an audiobook. Take a different route to see something new. Do neck-rolls at stoplights. Sing in the car to stay awake and happy.

    Public transportation. Take a break from reading, cell conversations, and music to tune into the sights and sounds around you. Try noticing something new, even if youre on the same old bus ride.

    Running errands. Wear a special perfume or lotion so you can enjoy it while you rush from place to place. Carry a stress ball in your pocket. Take a mental snapshot or postcard at each destination.

    Waiting in lines. Instead of worrying about time slipping away, focus on your breathing. People watch. Chat with the person ahead of you. Chew a stick of minty gum.

    Tip : Identify Your Stress Response

    Relieve Stress & Anxiety with Simple Breathing Techniques

    Internally, we all respond the same way to the fight-or-flight stress response: your blood pressure rises, your heart pumps faster, and your muscles constrict. Your body works hard and drains your immune system. Externally, however, people respond to stress in different ways.

    The best way to quickly relieve stress often relates to your specific stress response:

    Overexcited stress response: If you tend to become angry, agitated, overly emotional, or keyed up under stress, you will respond best to stress relief activities that quiet you down.

    Underexcited stress response: If you tend to become depressed, withdrawn, or spaced out under stress, you will respond best to stress relief activities that are stimulating and energizing.

    The immobilization or frozen stress response

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    When To See A Doctor

    While natural treatments can help with anxiety symptoms, some signs may indicate that you need to call your doctor:

    • Your anxiety is chronic , and it interferes with your ability to function daily
    • Your symptoms have persisted for six months or more
    • Youâre experiencing physical symptoms such as rapid heart rate, difficulty sleeping, stomach issues, or chronic fatigue
    • Youâre avoiding people or places
    • Youâre having thoughts of self-harm or suicide

    Your doctor may prescribe anti-anxiety medications or refer you to a specialist. In some cases, the natural remedies described above may be used along with more conventional treatments to help you manage your symptoms.

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    Tip : Bring Your Senses To The Rescue

    To use your senses to quickly relieve stress, you first need to identify the sensory experiences that work best for you. This can require some experimentation. As you employ different senses, note how quickly your stress levels drop. And be as precise as possible. What is the specific kind of sound or type of movement that affects you the most? For example, if youre a music lover, listen to many different artists and types of music until you find the song that instantly lifts and relaxes you.

    Explore a variety of sensory experiences so that no matter where you are, youll always have a tool to relieve stress.

    The examples listed below are intended to be a jumping-off point. Let your imagination run free and come up with additional things to try. When you find the right sensory technique, youll know it!

    Read Also: Is Stress Bad For Ms

    Recommended Reading: How To Calm Someone Down Who Is Stressed

    How Can We Handle Stress In Healthy Ways

    Stress serves an important purpose it enables us to respond quickly to threats and avoid danger. But lengthy exposure to stress may lead to mental health difficulties like anxiety and depression, or increased physical health problems.

    A large body of research suggests that increased stress levels interfere with your ability to deal with physical illness, says Dr. Borland. While no one can avoid all stress, you can work to handle it in healthy ways that increase your potential to recover.

    1. Eat and drink to optimize your health

    Some people try to reduce stress by drinking alcohol or eating too much. These actions may seem to help in the moment, but actually may add to stress in the long run. Caffeine also can compound the effects of stress. While consuming a healthy, balanced diet can help combat stress.

    2. Exercise regularly

    In addition to having physical health benefits, exercise has been shown to be a powerful stress reliever. Consider noncompetitive aerobic exercise, strengthening with weights or movement activities like yoga or Tai Chi, and set reasonable goals for yourself. Aerobic exercise has been shown to release endorphins natural substances that help you feel better and maintain a positive attitude.

    3. Stop using tobacco and nicotine products

    4. Study and practice relaxation techniques

    5. Reduce triggers of stress

    6. Examine your values and live by them

    7. Assert yourself

    8. Set realistic goals and expectations

    9. Sell yourself to yourself

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