How to Reduce Stress & Anxiety?
When stress goes out of control, it pays to get some handy stress relief strategies up your sleeve.
Bills, work, exams, relationships, traffic – life’s demands all can pile up at times, causing stress, fatigue, and irritability.
So how to reduce stress and anxiety?
Here are some simple strategies to help you get through stressful times.
Easy diet and lifestyle hacks to overcome stress and anxiety
Diet and lifestyle play an important role in how you handle stress. With a couple of easy tweaks, however, you can change the way your body responds and deals with stress.
Build your brain with protein
A palm-size portion of protein with every meal can help to balance blood sugar levels and stabilise your mood as well. Stress interferes with the brain chemicals that control mood (particularly serotonin), impacting your ability to handle and deal with stress. Protein supports the healthy levels of these mood controllers.
Curb the caffeine
High levels of caffeine can over-stimulate the brain and nervous system and raises the stress hormone in the body. If fatigue and concentration are the issues, try herbal teas or natural medicines that provide help during stressful times.
Move that stress
Regular exercise can help produce anti-stress chemicals, so you can cope with it in a better way. It’s also a great way to remove some of that excess stress energy. Go for at least 30 minutes of workout, five or more times a week.
Take just five minutes of your day daily to focus on your breathing. Slowed breathing calms your nervous system response and helps slow down stressful thoughts.
Take out time for yourself
Take time to do certain things that can make you happy – whatever that is. Both relaxation and having fun help increase mood-enhancing chemicals and reduce the accumulating impact of stress.
Don’t be tempted by alcohol
Alcohol depletes important stress-coping vitamins and minerals in the body, worsening the problem in the long run.
Get support – naturally
If you’ve been stressed for a very long time and it’s causing you problems, you might need a helping hand. There are a few really effective natural ingredients that may help your body during times of stress.
Ginseng for fatigue support
Ginseng is well known for lowering stress levels. While there are five different kinds of ginseng, all of them help the body during stressful periods. If you’re feeling stressed and fatigued, opt for a supplement that contains all five ginseng.
B less stressed
B vitamins are essential for healthy brain and body function during stressful times. When Vitamin B levels are low, you may feel tired and low mentally and emotionally. Use a multivitamin that contains at least 50mg of each B vitamin for stress management.
Relax with magnesium
Magnesium is a vital mineral required to keep you calm and relaxed. When you’re stressed you use a lot of energy, leaving your mind and body over-stimulated and tense. Look for a high-strength, easily absorbable magnesium supplement to help relax your muscles and lower your stress.
How to Overcome Anxiety Attacks?
The below-mentioned ways can help you train your anxious mind constructively to empower you to overcome anxiety attacks:
1. Learn more about your anxieties
The foremost step is the hardest one but it is very crucial to conquer nervousness. It is difficult to overcome a fear that stays hidden in the areas of your subconscious mind without you even facing it. When you face your anxieties rather than running away from them, you start noticing certain aspects pertaining to your fear that you didn't even know before. This consciousness will help you in facing it better. This can be done by maintaining a journal and noting down anything that seems important. Transferring your stressors into writing can help you in demystifying them.
2. Get moving
Physical activity is perhaps the last thing you want to indulge in with your anxious mind. But in reality, exercise is one of the most natural antianxiety solutions. Working out tends to increase endorphins and serotonin levels which can help one to feel emotionally good. And when you feel better on the inside, your overall outlook is enhanced. To have a healthy mind, it is suggested to indulge in at least 30 minutes of physical activity.
3. Learn to live in the moment
Most of us tend to be more fixated on focusing on tomorrow's challenges or yesterday's mistakes, instead of focusing on the current situation. None of us has the ability to control the future or change the past. Instead, we must take each day as it comes to help reduce anxiety build-up. As mindfulness is deeply rooted in living in the moment and has been found a stress buster, one must try to indulge in mindful exercises to win their anxiety battle.
Being aware of your thoughts is one of the most crucial and essential steps in combating anxiety disorder. You must take charge of your thoughts, instead of allowing your thoughts to control you and your mind. For instance, if a negative thought comes to your mind, you should list it and entitle it as a negative one and something that you should not indulge in.
Stress and anxiety can be a serious issues if you ignore them and try to power through, you need to balance out the bad with the good, and if you follow these tips, you are very likely to deal with most of your personal problems.