You are not alone if you are feeling stressed and anxious during the current coronavirus COVID-19 pandemic. Over 70% of U.S. adults report feeling stress or anxiety each day. Whether it is caused by a major crisis or a minor daily challenge, stress is a natural part of life. Though we cannot control all of our circumstances, we can control how we deal with and respond to them. Stress and anxiety can become overwhelming and take a toll on your well being, that is why we found the top 10 ways to reduce stress and anxiety, to help you live a calm and relaxed life.
- Exercise: It comes as no surprise that moderate exercise is one of the most impactful ways to reduce stress. People who exercise regularly experience less anxiety and stress when compared to those that do not exercise. Exercise lowers cortisol levels in the body and releases endorphins, lowering stress, and improving mood. It also will help improve your sleep quality, putting your mind under less stress as well. Find an exercise that you enjoy and stick with it to reap all the benefits that it will bring we outlined 10 great YouTube options here.
- Reduce Caffeine: High doses of caffeine are linked to increased stress and anxiety. Everyone has a different body composition, making their thresholds for caffeine tolerance vary. If you experience jitteriness or anxiety when consuming caffeine, consider cutting back.
- Supplements: There are natural vitamins and minerals that can aid in the reduction of stress and anxiety. Though a good nutrient-dense diet and regular exercise are the best way to prepare your body to combat stress, there are supplements that can help.Â
- Lemon Balm: Lemon balm has been proven to have anti-anxiety effects to relax the mind.
- Omega-3 Fatty Acids: Along with numerous other benefits, omega-3s are also extremely helpful in reducing symptoms of anxiety.
- Green Tea: The polyphenol antioxidants that are found inside green tea increase serotonin levels, thus decreasing stress and anxiety.
- Mindfulness: Many of the stressors that we experience are due to outside circumstances and events of the past or future. Mindfulness is the practice of anchoring yourself to the present moment. It can reduce anxiety-inducing thoughts and relieve the mind of stress.
- Yoga: Yoga is known for relieving stress and anxiety. It is a form of exercise that creates body and breath awareness and joins the body and mind. Yoga enhances mood, lowers cortisol levels, regulates blood pressure, and regulates your heart rate. When you take a deeper look into how yoga improves health apart from the obvious physical benefits, you will find that practicing with a nurturing attitude toward your body will greatly benefit you spiritually and mentally.
- Socialize remotely: Talking with friends and family can take your mind off of stressful situations and give you a moment to relax. Surrounding yourself with a positive support network gives you a sense of belonging and can boost your self-worth. Socializing also releases oxytocin which is the body’s natural stress-relieving hormone. You can easily Facetime, Zoom, or Google hangout with friends and family for a quick pick-me-up if you’re feeling blue or lonely.
- Don’t Procrastinate: One way to take control of your stress is to stay on top of the tasks at hand. Procrastination leads the mind to react instead of act, leading to higher levels of stress and anxiety. Creating to-do lists and prioritizing the items that need to be completed is a good way to finish what is needed each day without having to rush or multitask.
- Deep Breathing: Stress and anxiety activate the body’s sympathetic nervous system, releasing stress hormones, constricting blood vessels, and raising your heartbeat. Practicing deep breathing exercises will help activate the parasympathetic nervous system which controls the body’s relaxation response. Deep breathing focuses on breath awareness and slows the heart rate, decreasing stress and anxiety levels.
- Music: Kanye West said it best, “my music isn’t just music – it’s medicine.” This is a key truth, music is medicine. Listening to music can decrease cortisol levels in the body, which counteracts the effects of stress. Slower-paced instrumental music can lower blood pressure and heart rate as well, increasing the body’s relaxation response.
- Laugh: Laughter has an incredible number of physical and mental benefits. It triggers the release of endorphins which are known to decrease anxiety, fear, and stress, replacing them with a sense of well-being. It is also a great muscle relaxant, decreasing muscle strain for 45 minutes afterward. Laughter works hard for your health, boosting your immune system and your mood.
