7 Effective Ways To Relieve Stress and Anxiety

A number of people, greater than you could imagine in the world, work to manage our feelings of pressure, defeat and nervousness. From attending school at an adolescent age, not having the comfortability to engage with others and having family issues, to monetary commitments and work related issues. We strive to regulate the pressure of regular day to day existence that usually adds to heightened feelings of stress and anxiety.

Likewise, factors like hereditary qualities, level of social help, adapting style, and character type can have an impact on an individual's compulsion to push through, implying that certain individuals (more than others) are bound to adopt and maintain higher stress levels. Limiting the ongoing pressure of day to day existence is significant for  our wellbeing and taking part in practices that promote self care will assist with diminishing the pressure and uneasiness. This can include both activity and care practices alike. Here, I have listed effective ways of alleviating the pressures that we face.

1. Let's Exercise

We always read about it and hear about it and this is because it works. In the event that you're feeling stressed or overwhelmed with anxiety, moving your body and taking part in moderate exercises can lessen these feelings. We can take part in exercises such as 1) biking, outdoors and in on a stationary bike, 2) walking outdoors and in on a treadmill or throughout your home  3) stair climbing, at the gym or at home if you have stairs amzn.to/3Yd6lta , or 4) engaging in a workout through video on our television screen.  The popular platform YouTube offers a wide variety of workout videos from yoga to fast pace dance cardio workouts.

Involving ourselves in such activities causes the natural release of chemical signals in our brains (better known as pheromones) which in turn, increases our feelings of having a peace of mind.

2. Music Therapy

Good for the soul is the music that moves us. Music and other soothing sounds can play a huge part in reducing anxiety and increasing your mood as well as your quality of sleep if you let it. Stay equipped with satisfying musical vibes. Keep at least one playlist that contains a mixture of your favorite upbeat and mellow songs. Or, 2 separate playlists; 1 for each pace or style of music that moves you. 

It never hurts to have your upbeat playlist or favorite radio station ready to go whenever you begin your daily physical activity. You can easily access your music by 1) downloading your own customized list to your phone, 2) streaming your favorite genre of music from either Spotify or SiriusXM, or 3) play any of the several playlists that are offered to us on YouTube in all genres of music for our pleasure.

3. Follow a sound eating routine

Dealing with the discomforts of our mind which we do not understand may at times prompt us to seek out "feel good" foods to binge on. A temporary fix we may or may not feel that this is in the moment, but over time, it is bound to more than likely add to our anxiety and levels of stress if we make a habit of it. Starting now to embrace a healthy eating habit which includes, on a daily basis, foods such as vegetables, nuts, fruits and whole grains will influence our psychological well being for the better. 

4. Practice self care

Practicing self care to soothe our mind, body and soul is extremely important in helping us to manage any overwhelming feelings of whatever it is that we may be enduring in life. Devoting days and times to something that brings oneself, and only oneself, personal pleasure is known to assist with lessening  feelings of stress and anxiety. A few ideas are to 1) start a book novel with a storyline that captures your attention 2) If you're more of a shower person, designate one or more days of the week to enjoy a bubble bath with your favorite scents, candles and music. Soak, take your time and really take it all in or 3) Plan ahead if that's what it takes and give yourself time to mentally prepare to clean and declutter a space that you've been meaning to get to. 

Another idea to practice self care is to 4) lift your spirits with some aromatherapy. No matter the time of day, no matter the task at hand, it is always the right time to light a rich scented candle to help enhance your mood. There are candles out here that will literally fill our homes with pleasant aromas. Treat yourself to some amazingly scented hand poured candles and more at stewartcares.com/collections/scented-candles and for premium soy candles visit lacharcandles.com/ .

5. Limit your caffeine intake

There is no doubt that caffeine can play a part in bringing us to life on those sluggish, draining feeling days, but it is important to understand that caffeine is  a central nervous system stimulant and consuming too much of it could actually contribute to the elevated feelings of anxiety that we work so hard to manage. Nervousness, increased heart rates, insomnia and headaches are all effects of consuming too much caffeine. 

Though the intake of 400mg of caffeine per day is considered to be safe,  we want to consider 1) our tolerance for caffeine consumption and always listen to our bodies when it tells us enough I need water as it can take part in dehydrating you. 2) The amount of sugar that is in each individual caffeinated drink as we may or may not have other goals that we are striving to reach such as finding and being able to keep a healthy sleep pattern and healthier eating and/or weight loss.

Keep your caffeine intake well under 400 mg, but whatever amount of intake you choose, try your best to make it a habit of drinking water before and in between each "dose" of caffeine.

6. Invest energy into others

Making connections with family and friends can be a good stress reliever as it can be a distraction to the stressors in our lives. Reaching out to those you trust to protect your feelings opens up a dialogue which may result in comfort and new ideas on how to cope from another's perspective.  Another way to seek comfort, support and a sense of belonging is to consider joining a new support group. This is a good way to start fresh and interact with understanding people whom you may feel will not judge you. When you 're ready, make the call, send the text or email, or answer that call. You may be surprised by the amount of relief and satisfaction that interaction may bring.

7. Set up limitations and learn how to say no

Some people naturally want to do things for others to make their lives easier. Doing for others is just what's in our hearts as we want the best for them. Don't stop but do always ask yourself, will doing this add stress, resentment or frustration to my life? If so, it is absolutely okay to say now is not a good time, I am unable to do so or just simply no. We sometimes find ourselves giving our time to make other people's lives easier and later on realizing that doing so has made our own lives a little bit harder, more stressful and/or irritable. This is what we want to avoid. Think things through before making a commitment. If you are insistent on helping from the start, start by helping the individual brainstorm on other options for them to help themselves if possible. 

We want to make sure that we are investing all of the time that we feel we need into our own wellbeing so that we are fully and genuinely able to be there for others when the time comes. Know that it is okay for you to put yourself first, especially during times when you yourself are feeling overwhelmed.

Take care of you!