How to stay calm? Simple ways to get rid of stress and anxiety

How to stay calm. Simple ways to get rid of stress and anxiety at work, stressful tasks, ugly colleagues, pretentious bosses. At home, children who need attention, help with lessons, time. In traffic, nerves stretched to the limit.

How to stay calm? Simple ways to get rid of stress and anxiety.

How to stay calm? simple ways to get rid of stress and anxiety

On TV, news that announces almost only negative events. Under these conditions, modern life is full of stress and anxiety, and poor management can lead to serious health problems.

There are a number of ways we can manage stress and anxiety and have a calmer and happier life.

Contents:

Exercise regularly
Use essential oils or scented candles
Limit caffeine consumption
Keep a journal
Chew gum
Spend time with friends and family
The whole soul laughs
Learn to say no
Avoid procrastination
Practice yoga
Remain in a state of conscious presence
Receive and offer hugs
Listen to soothing music
Practice deep breathing
Get a pet

15 Simple Ways to Relieve Stress and Anxiety

1. Exercise regularly

It may seem contradictory but exercising physical stress on your body through exercise can relieve mental stress. The benefits of exercising regularly are much stronger than your expectations. People who exercise constantly are less likely to experience anxiety than those who do not exercise.

There are several reasons behind this:

Stress Hormones: Exercise helps to lower the body stress hormones like cortisol, Catecholamines, adrenaline and norepinephrine in the long run.

Mood-Enhancing: It also helps release endorphins, which are mood-enhancing chemicals that act as natural painkillers.

Sleep: Exercise can also improve the quality of sleep, which can be adversely affected by stress and anxiety.

Confidence: When you exercise regularly, you may feel more competent and confident in your body, which determines your mental well-being.

2. Use essential oils or scented candles

Using essential oils or burning a scented candle can help reduce feelings of stress and anxiety.

Some of the most soothing fragrances are lavender, rose, vetiver, bergamot, chamomile, neroli, incense, sandalwood, ylang-ylang and orange.

Research and studies shown that aromatherapy may reduce your anxiety and helps a lot to improve sleep. A few drops of essential oil in the bath water or on the pillow or spread with the help of a special device can work wonders for a peaceful sleep, but also for a less stressful day.

3. Limit caffeine consumption

Coffee, tea, chocolate and energy drinks all of them have a chemical known as Caffeine this stimulant is found in these drinks and their high doses can increase anxiety. People have different thresholds for the amount of caffeine they can tolerate, so if you notice that after drinking coffee you become more nervous or anxious, consider reducing the amount consumed.

4. Keep a diary one way to deal with stress is to write.

Writing therapy and especially writing reasons for gratitude help to relieve stress and anxiety and focus on the positive things in life.

5. Chewing gum

It may sound hilarious, but studies show that chewing gum promotes blood flow to the brain and thus supports relaxation and stress relief.

6. Spend time with friends and family

Support from friends and family plays a key role and can help you to pass these stressful times. Being part of a group of friends gives you a sense of belonging and self-worth, which can help you in difficult times.

One study found that spending time with friends and children, especially for women, helps release oxytocin, a natural anti-stress hormone. Another study found that both men and women with fewer social connections are more likely to suffer from depression and anxiety.

7. Laugh With all your heart

It's hard to feel anxious when you laugh. Laughter improves the response to stress by relaxing the muscles and helps to improve the immune system and mood.

Spend time with people you feel comfortable with, read jokes and anecdotes, pick comedies, or watch funny TV shows. Try to find the funny part of the day's events and you will face them easier.

8. Learn to say no

Not all stressors are in our control, but some are. Take control of aspects of your life that cause you stress and that you can change. One way to do this is to learn to say "no" more often. The advice is especially valid if you feel more loaded than you can handle, because juggling with many responsibilities leads to overwhelm over time and favors the installation of stress.

9. Avoid procrastination

Another way to control stress is to prioritize and not postpone the tasks you have to do. The more things you do in time, the more likely you are to become stressed.

Procrastination can cause you to act reactively, to rush to finish what you have been postponing, and to fail to do your homework on time. Get used to making a priority to-do list, set realistic deadlines, and stick to them. Switching too fast between tasks or multitasking can be stressful, so make sure you've completed an action before starting the next one.

10. Yoga practice

Yoga has become a popular method of relieving stress among all age groups.

Most yoga styles share a common goal, which is to align the body and the mind, by increasing body awareness and breathing.

Research shows that yoga can improve mood and can be just as effective as antidepressants in treating depression and anxiety.

The advantages of yoga for stress and anxiety seems to be interconnected to its effect on the nervous system and the stress response. Yoga can help reduce cortisol levels, blood pressure and heart rate.

11. Remain in a state of conscious presence

Mindfulness is a series of practices that anchor you in the present moment and can help combat the anxious effects of negative thinking.

Being constantly present in what you do helps to increase your self-esteem, which in turn reduces the symptoms of anxiety and depression.

12. Receive and offer hugs

Caressing, kissing, hugging and sex can help relieve stress. Positive physical contact contributes to the release of oxytocin and cortisol, and this helps to lower blood pressure and heart rate, both of which are physical symptoms of stress.

13. Listen to soothing music

Listening to music can have a very soothing effect on the stressed body. Slow-paced instrumental music can induce a relaxed response, helping to lower blood pressure and heart rate, as well as stress hormones. Some types of classical, Celtic and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective.

The sounds of nature can also be very soothing, which is why they are often incorporated into the music of relaxation and meditation.

14. Practice deep breathing

Mental stress activates the sympathetic nervous system, signaling the body to enter "fight or flight" mode. During this reaction, stress hormones are released and cause physical symptoms, such as rapid heartbeat and rapid breathing.

Deep breathing exercises help activate the parasympathetic nervous system, which controls the relaxation response. There are several types of deep breathing exercises, including diaphragm breathing, abdominal breathing, and rhythmic breathing.

The purpose of deep breathing is to raise awareness and focus on breathing. When you inhale deeply through the nose, the lungs expand completely, the abdomen enlarges, which leads to a slowing of the heart rate and the installation of a feeling of calm.

Find out the benefits of meditation for your emotional and physical health

15. Take a pet

Interaction with pets helps to release oxytocin and causes a positive mood change. Having a pet can help relieve stress and because it provides purpose and can keep you active. What's more, you have a very nice company.

Although stress and anxiety can occur at work and in your personal life, there are many simple ways to reduce the pressure you feel. Most actions often involve removing the mind from the source of stress. Workout, mindfulness, music, and attachments with family and friends will help a lot to relieve stress and anxiety.

All this will definitely improve your overall works-life and will play a key role to balance your life.

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