Anxiety disorders affect people of all ages, from seniors to children. In fact, according to a recent survey, about 50% people suffer from anxiety and stress every day.
There could be various reasons that contribute to the condition such as challenges at the workplace, failing academic career, or a lifestyle in general –all of which are reasons enough for seeking medical help.
Long-term exposure to such stress hormones can put you at a risk of daunting health problems like obesity, cardiovascular diseases, depression, concentration and memory issues.
There are alternative ways to aid mental health than potentially-addictive, temporary courses of medication, though. To fully get rid of a psychological disorder and live a stress-free life, you need to ward off underlying dysfunctions that lead to anxiety and stress.
Following are some of the most immediate and effective non-medical remedies for stress and anxiety.
13 Ways to Relieve Stress and Anxiety
1. Avoid Excess Consumption of Caffeine
You may need a moderate to high-dose of caffeine to open your eyes in the morning, depends on individual caffeine tolerance.
Caffeine comes in various forms including coffee, tea, chocolates, hot chocolates, and energy drinks; all of which boost your stress in anxiety levels. This way, you consume excess caffeine throughout the day unintentionally; and reducing this intake can moderate your bad-energy levels as well.
2. Focus More on Exercise
Do you know incorporating exercise in your regimen can combat stress in a short time span? It seems contradictory but when you put physical stress on your body, it relieves mental stress.
Regular exercise helps release endorphins which are chemicals that perform two major functions i.e. work as a painkiller and improve your mood.
Health experts also suggest that physically active people do not encounter anxiety because exercise lowers stress hormones like cortisol in the extended run.
3. Get Yourself Organized
Prioritizing your duties can reduce stress levels. A study made astonishing revelation stating that procrastination contributes to stressful conditions, affecting the quality of your sleep negatively. You should take help via making a to-do list and try to finish up given task on time.
4. Try to Wake up Early
Merely waking up and leaving for work or school cause damages beyond your imagination. Take note that your habits play a crucial role when it comes to treating stress and anxiety; and so you need to make some drastic changes if you have unhealthy habits.
Try to wake up early and make yourself nutritious breakfast. Your body needs fuel to function throughout the day. So, spend extra 15 – 20 minutes before heading to the door on the morning meal and feel refreshed rest of the day.
5. Work on Dietary Habits
Consuming processed foods and sugary drinks on daily basis damages your physical and mental health both. You need to make significant dietary changes if you do not want to rely on medication to combat stress.
The best way to do it is to incorporate food options enriched with mono-saturated fats and B vitamins. These nutrients help relieve your condition as they are beneficial for the neurotransmitter.
6. Add Soothing Music to your Playlist
It may seem unrealistic way to lower anxiety or stress levels but listening to soft and soothing music have a relaxing effect on your mental state.
You can have options like slow-paced instrumental music which is believed to induce a calming effect on your brain lowering stress hormones. You should give Native American, classical, or Celtic music a try as well.
7. Seek Help from Yoga and Meditation
Enrolling yourself in a yoga class is a good option for people of all age-groups. Various studies have connected certain yoga postures to mood-enhancing, antidepressant drugs.
This is possible as it lowers cortisol levels and impact on the stress response and nervous system. Moreover, you can choose a space surrounded by nature to go for yoga alone or try a few postures at your home as well. Just be sure outside noises do not interrupt you to get the desired outcome.
8. Eat Dark Chocolate
Consuming 1.5 ounces of dark chocolate help relieve stress and anxiety effectively. So, next time feel you anxious just pop a small piece of dark chocolate to control your condition. However, do not forget that everything works best in moderation.
9. Try a Physical Hobby
Another simple and effective way to alleviate stress is to indulge in a physical hobby. It helps a lot when your mind is flooded with various thoughts.
You should consider gardening or knitting to improve your condition. According to psychiatrists, you will feel delighted after seeing the outcome of certain hobbies and this positivity will influence your negative thoughts.
10. Watch your Bed Time Routine
Binge watching your favorite show or Netflix seems funs until it ruins your sleep patterns. Health experts emphasis on getting proper 8 to 9 hours of sleep to ward off various health problems including psychological ones like stress and anxiety.
To fix your bedtime routine, avoid staring at your laptop’s or smart phone’s screen hours before jumping into bed. This sooths you into sleeping and you wake up in the morning with a refreshed and relaxed mind.
11. Spend Time your Pet
Petting your furry companion releases a brain chemical called oxytocin that triggers positive mood. A survey also concluded that pet owners are less likely to fall prey to anxiety disorders than non-pet owners. Plus, it might become a fantastic excuse to get a pet if do not own any.
12. Put your Thoughts on Paper
A safe and quick way to relieve your condition is to write about it. You can also pen down things you are grateful for. This way, you will feel positive and control stressful conditions.
13. Drink Chamomile Tea
The mild tea is popular for its calming effect. Just sip on some warm chamomile tea before going to bed and support your psychological health.
Stress and anxiety can affect the quality of your life. Thereby, do not overlook your state via simple ways. Despite that, an extensive examination is also necessary to find the underlying problem.