In our fast-paced modern lifestyle, many people suffer from stress and anxiety. Now, having short episodes of stress and anxiety are fairly natural and somewhat deemed as a part of being human, the problem arises when an individual suffers from chronic stress and chronic anxiety.
Scientifically put, chronic stress is diagnosed as a long term experience of stress which a person can’t manage or control. The stress response involves activity in the endocrine system where it releases a lot of stress hormone – Cortisol.
Prolonged exposure to cortisol in your system can weaken the immune system, cause headaches, create digestive issues, and much more. In fact, the matter is so serious that some doctors have deemed stress as the silent killer.
However, things aren’t that bad as stress can be easily controlled following some basic lifestyle changes or adjustments. And to help you out, we have put together a list of 7 simple ways to relieve stress and anxiety. So without further ado, let’s get started.
Sleep on Time
Stress and insufficient sleep is a double-edged sword. While stress can affect the quality of sleep, lack of sleep can increase your stress levels.
Thus, it is important that you sleep on time as it helps calm and relax your mind and body. Here, it is important to have a consistent sleeping schedule. Also, make sure to get at least 7 hours of sleep or more. All of which can help you to efficiently manage your stress and anxiety.
Hit The Gym, Regularly
Studies have shown, time and time again, that regular exercise can help you fight against stress, anxiety, and even depression. When you work out, the body releases endorphins which are known to promote happiness and acts as a natural painkiller. It also reduces amounts of cortisol in your system.
But do remember to exercise on a regular basis. Try to work out a schedule where you can incorporate at least 20 minutes at the gym. If you don’t have a gym in your vicinity, then you can practice free-hand at home, some stretching, or even yoga.
Speaking of which…
Modern studies have assessed the effect of yoga on mental health, and the results are promising. It can help you enhance your overall sense of well-being, and can even be as effective a treatment as antidepressant drugs – minus the side effects.
People who practice yoga have a lower level of cortisol, blood pressure, and heart rate, all of which can help you de-stress and keep anxiety at bay.
Fighting stress and anxiety revolves around giving your mind and body a moment to relax. However, don’t overdo it such that relaxation becomes procrastination. Getting your work done on time can save you from those last minute scrambles. This will improve the quality of your work and reduce undue stress.
Listen To Music
You might have a habit of listening to meditation music or mindful music during your yoga sessions.
Well, try to listen to these tracks even if you are not on your yoga mat, stretching your limbs over your head. Research has found that music with 60-80 beats-per-minute, can reduce stress and help you stay calm, in otherwise stressful situations.
Light a Candle
Apart from stimulating your ears, you can also stimulate your senses to relieve yourself from stress and anxiety. Aromatherapy, or the use of essential oils and burning a scented candle can help you fight stress and feelings of anxiety and take you to a state of calm and well-being.
Chewing gum also aids in lowering stress levels. There have been studies indicating that people who chew gum at least twice a day have experienced a higher state of well-being. This is because of mastication or the act of chewing activates a region of the brain that helps in relaxation.
One can’t simply do away with stress or anxiety. It is a part and parcel of life and the best you can do is learn how to handle it effectively. These are just a few ways that can help you relieve stress and anxiety. So, if you want to de-stress your life, then do make use of these!