Stress is our body’s way of answering any external threat. Sometimes it can be due to deadlines, social relationships, or something else entirely. Let us tell you how to reduce stress and anxiety easily in 15 easy ways!
Although it’s normal to feel a certain amount of pressure and anxiety considering our lives, it’s a problem when the cup runs over.
After all, it helps us keep ourselves motivated and guides us in acting in an unwanted situation. Stress surges our heart rate and blood pressure for some time.
Then it all goes back to normal once the situation calms down.
We all experience a surge of hormones from time to time. According to a survey, 77% of people experience stress regularly. The reason varies from work pressure to an unhealthy diet or lifestyle.
The problem is that long-term activation of the stress-response system can cause significant diseases, including anxiety, depression, and heart disease.
So, how do we cope with it? The best thing to do is identify the triggers causing stress and then eliminate them. Dietary changes and a healthy lifestyle can help us cope with stress and maintain our well-being.
How to Manage Stress with Natural Remedies?
Tests! Deadlines! Traffic! It’s all overwhelming and stressful. But who has the time to prevent and relieve stress when it’s constantly building up? Aside from general recommendations, some amazing organic ways to cope with stress exist. Let’s find out what some non-medication options for treatment are.
Passion Flower
Managing stress naturally starts with tea. We have to get hydrated, and that’s part of the general theme of better health. Who wouldn’t mind getting essential nutrients from Mother Nature while getting hydrated?
Try passionflower; it’s sweet, flavorful, and a fantastic stress reliever. Oftentimes, we get over-excited when we are anticipating something. Passionflower tea helps calm our nerves as well as the gastric system. It also helps to sleep peacefully.
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Chamomile
It’s a beautiful little daisy-like plant. It has ingredients in it that act on the same receptors as caffeine. However, it does precisely the opposite. It soothes you and provides relaxation to your body.
You can add passionflower with it as they complement each other in their effect and taste.
Due to its antioxidant properties, it regulates blood flow and removes toxic pollutants from the brain. Add this to your diet to get better sleep.
Hemp Oil
We still don’t know much about CBD and its effects. Much of our knowledge comes from personal experiences, as scientists still study this herb’s adverse effects.
However, it’s known to relieve stress, and many studies claim that it helps with anxiety as well. It can be consumed as an oil, or you can apply it to your skin. You can also use CBD concentrate to relax your body and calm your nerves.
Kava Kava
Kava kava is an elite drink when it comes to stress-relieving herbs. It’s a part of almost all cultures worldwide; people use it as medicine and their regular diet. It has incredible properties that help relieve anxiety without losing concentration and relax the mind and body.
According to research, its effects are almost the same as modern medication used for treating anxiety. It is also very effective in prolonging restful sleep.
According to research, people who suffer from sleep deprivation can effectively improve their sleep quality by using this wonderful herb. Overall it’s a complete package of taking care of your mental health as well as boosting your overall well-being.
Saffron
Saffron is an expensive herb that is extracted from the saffron flower. The unique, organic composition of saffron can help you significantly reduce stress. It’s rich in antioxidant biochemicals that effectively reduce the risk of brain damage.
Its calming effect can reduce the feeling of stress and unease. The best way to consume it is by adding it to your tea. You can also add a small amount of honey to sweeten the taste.
You can obtain saffron supplements from herbal food stores or order online.
Only a tiny amount of saffron is enough to acquire all the essential nutrients and benefits. Don’t consume more than a gram of this spice in a day.
Besides consuming it orally, you can mix it with any essential oil and apply it to your skin. Research suggests that it elevates mood and relieves mild depression as well.
GABA
GABA is an ‘inhibitory neurotransmitter’ as scientists put it. Meaning that it reduces the activity of the brain. Usually, it’s referred to as an agent that can cause relaxation by countering the excitatory neurotransmitters.
It works in harmony with other agents to keep a balance between activation and relaxation. It also functions as the brain’s warden that turns off the lights while going to sleep.
Lack of GABA can result in sleep deprivation. According to research, people suffering from insomnia have 30% lower GABA levels in the brain. Imaging studies have linked lower GABA levels with disruption or lower quality of sleep.
In another research, scientists conclude that GABA from fermented rice germ improves the quality of sleep. It also reduces the time that it takes to fall asleep.
Evidence-Based Strategies to Reduce Stress and Anxiety
Here are some of the evidence-based strategies that help reduce stress and anxiety for you:
- Physical Activity: Regular exercise, such as walking, running, or yoga, releases endorphins, which improve mood and reduce stress hormones. It also boosts overall energy levels.
- Balanced Diet: A diet rich in whole grains, lean proteins, fruits, and vegetables helps stabilize blood sugar levels and improves brain function, which can reduce anxiety.
- Minimize Screen Time: Excessive screen use, significantly before bed, disrupts sleep patterns and increases stress. Limiting screen time allows the mind to relax.
- Self-Care Practices: Engaging in activities like reading, taking baths, or pursuing hobbies can help recharge and improve emotional well-being.
- Journaling: Writing down thoughts and feelings provides a therapeutic outlet for stress and helps identify patterns or triggers of anxiety.
- Caffeine Reduction: High caffeine intake can increase heart rate and exacerbate anxiety. Switching to herbal teas or decaf options can help.
- Social Support: Spending time with friends, family, or support groups creates a sense of belonging and helps reduce feelings of isolation.
- Setting Boundaries: Learning to say no and maintaining a balance between work and personal life prevents burnout and excessive stress.
- Avoiding Procrastination: Breaking tasks into smaller steps and tackling them promptly reduces the last-minute rush, which often triggers anxiety.
- Yoga and Mindfulness: Combining physical movement with mindfulness enhances relaxation and helps focus on the present, reducing overthinking.
- Physical Touch and Cuddling: Physical contact, like hugging or cuddling, releases oxytocin, a hormone that calms the nervous system.
- Nature Exposure: Spending time outdoors in green spaces has been shown to lower cortisol levels and improve mood.
- Deep Breathing Techniques: Practices like diaphragmatic breathing or box breathing help activate the parasympathetic nervous system, promoting calmness.
- Pet Companionship: Interacting with pets reduces stress hormones and increases feelings of happiness and security.
- Consideration of Supplements: Natural supplements like magnesium, omega-3 fatty acids, or adaptogens (e.g., ashwagandha) may help manage stress and anxiety. Always consult a healthcare provider before starting supplements.
Wrapping It Up!
That was all about the different ways to reduce stress and anxiety with evidence-based strategies. You may also opt for calming teas if you are a team person and find significant differences in your state.
The article highlights 15 of the best ways you can bring anxiety and stress under control. Tell us which one helps you the most!
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