The benefits are strongest when you exercise regularly. Activities — such as walking or jogging — that involve repetitive movements of large muscle groups can be particularly stress relieving. Regular exercise can help lower stress and anxiety by releasing endorphins and improving your sleep and self-image. Several supplements promote stress and anxiety reduction. Here is a brief overview of some of the most common ones:. Some supplements can interact with medications or have side effects, so you may want to consult with a doctor if you have a medical condition.
Shop for ashwagandha , omega-3 supplements , green tea , and lemon balm online. Certain supplements can reduce stress and anxiety, including ashwagandha, omega-3 fatty acids, green tea and lemon balm. Using essential oils or burning a scented candle may help reduce your feelings of stress and anxiety. Using scents to treat your mood is called aromatherapy.
Several studies show that aromatherapy can decrease anxiety and improve sleep 7 , 8 , 9. Aromatherapy can help lower anxiety and stress. Light a candle or use essential oils to benefit from calming scents. Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks.
High doses can increase anxiety In general, five or fewer cups per day is considered a moderate amount. High quantities of caffeine can increase stress and anxiety. Shop for journals online. For a super easy and quick stress reliever, try chewing a stick of gum. One study showed that people who chewed gum had a greater sense of wellbeing and lower stress One possible explanation is that chewing gum causes brain waves similar to those of relaxed people.
Another is that chewing gum promotes blood flow to your brain. Additionally, one recent study found that stress relief was greatest when people chewed more strongly Shop for chewing gum online. According to several studies, chewing gum may help you relax. It may also promote wellbeing and reduce stress. Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times.
One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety Thus, here are 25 ways to reduce stress in five minutes or less.
From eating chocolate to meditating, there is a quick stress-relieving tactic for everyone. Breathe Slow, deep breaths can help lower blood pressure and heart rate. Try pranayama breathing , a yogic method that involves breathing through one nostril at a time to relieve anxiety. The technique is supposed to work the same way as acupuncture, balancing the mind and body. Listen to Music No matter what the song, sometimes belting out the lyrics to a favorite tune makes everything seem all right.
Classical music can be especially relaxing right before bedtime. Bright light can be an effective treatment for people who suffer from depression, and can even cheer up otherwise healthy people. Hands in general can carry a lot of tension. Apply some lotion and start kneading the base of the muscle under the thumb to relieve stress in the shoulders, neck, and scalp. Count Backward When worries are running rampant, try slowly counting to 10 and then back again to calm down.
Stretch Standing up for a quick stretch can relieve muscle tension and help you relax during a stressful workday. Try a shoulder roll-out or a chest-opening stretch right from the desk chair. Just like in children, stress can affect our emotions and how we behave, as well as our physical and mental health. Stress might make you become irritable or short tempered, easily upset or agitated. When you start noticing that stress is affecting how you feel or behave, it might be time to step away and spend a few minutes just focusing on yourself.
There are many programs, websites, books and apps to help you practise these exercises, including the free resources linked below. This Way Up: Intro to mindfulness course. While a little bit of stress is normal and can actually help you function more effectively during times of pressure, ongoing stress is not good for your physical or mental health.
Medically reviewed by Timothy J. Legg, Ph. Tips to manage stressful situations. Listen to music. Talk it out with a friend. Talk yourself through it. Eat right. Laugh it off. Drink tea. Be mindful. Exercise even for a minute. Sleep better. Breathe easy. Learn more about stress relief. Read this next. Best Products for Stress and Anxiety.
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