Are you feeling anxious and stressed? Worry not! There's a solution. You can start easing anxiety immediately with these tips and tricks.
Did you know that over 40 million Americans suffer from some form of anxiety disorder? That's almost 19 percent of the entire American population.
Interestingly, it's not just an adult thing. Even children and teens are stressed. People are stressed and anxious about a lot of things.
It could be the future, job security, their bosses, work overload, little or no money, divorce and even death. Unfortunately, all that stress puts people at risk of damaging their health.
In fact, prolonged stress manifests in 77 percent of the population with many exhibiting physical symptoms like knotted stomach, higher blood pressure, stomach ulcer, poor digestion, depression, insomnia, and erectile dysfunction.
This is why easing anxiety and stress needs to be a priority for many. The good news is there are many healthy stress relief tips that you can use right now to feel better and more relaxed.
Have you noticed that when people start hyperventilating, medical professionals either put an oxygen mask on them or give them a bag to breathe in?
That's because breathing can help get rid of all that stress. By breathing here, we mean diaphragmatic, belly, abdominal deep breathing.
Slowly fill your lungs and tummy up with air, and exhale slowly. Do this for about 3-5 minutes focusing on nothing but the breathing.
This will improve circulation, calm you down, clear your head, and help you refocus. Do this 3-5 times daily, and your stress levels will drop drastically.
The benefits of meditation are many, but chief among them is the ability to control your emotions and feelings. Meditation centers you and helps you get back control.
It strengthens your will and relaxes you. There are many meditation techniques that you use. But, we'll simply recommend the practice of mindfulness; being present in the here and now.
Focusing on what you're doing right at this very moment. Paying attention to healthy, joyful and relaxing thoughts. And the best benefit? It reduces the risk of heart attack and stroke.
Cut Back on Stimulants
We get it: coffee wakes you up, gets your heart pumping and improves your focus. It's not just coffee. There's a slew of focus and productivity supplements that are highly caffeinated.
The problem with this is taking excess coffee results in increased heart rate, irritability, anxiety, stress, and insomnia. In the case of the latter, you'll need coffee or other stimulants to cope the next day, thus continuing the cycle.
So, instead of drinking excess coffee, why not look for alternative ways to get that energy boost? Also, avoid drinking caffeinated drinks after 3 pm.
Switch to soothing tea instead. Chamomile, oolong tea, and others work just as well... and they do a good job of relaxing you.
Get Adequate Sleep
Studies have shown a significant link between sleep deprivation and anxiety. In fact, with 40 million Americans sleep deprived, why aren't we surprised that about the same number of people are stressed?
Getting more sleep is a quick way to easing anxiety. At the very least, endeavor to get 7-8 hours of sleep per day.
This not only eases your stress levels, but it also improves your mental health and lowers the risk of developing chronic illnesses like cardiovascular disease.
Workout and Exercise
Exercise triggers the release of feel-good hormones called endorphins. These hormones are known to relax you and make you feel better.
And if that's not a good enough reason enough for you, know that you can release your frustrations through workouts.
People who workout enjoy better health, increased stamina, improved circulation, better sleep, lower stress levels, improved focus, and productivity. Make sure to do some exercise for at least 20 minutes daily.
Something as simple as walking briskly for 15 minutes in the morning and evening will help you feel better. And you also get to enjoy extra benefits such as weight loss.
Indulge in Laughter
You've heard it said "laughter is the best medicine" right? So, go watch a comedy show. After you get home, go to Netflix, pick one of the many comedy TV shows and watch to have a good laugh.
Go hang out with some silly friends. Go to a stand-up comedy show or bar... just get your laughter fix somehow. Someone once said the problem with people these days, is they don't laugh enough.
So, make sure to get a full belly of laughter every day. It boosts your immune system, relieves tension and stress, improves your mood and helps you sleep better.
Laughter releases dopamine into the bloodstream, which is why you feel really good after having a good laugh.
Supplements Can Help in Easing Anxiety
Some supplements are capable of helping with anxiety and relaxation. And by supplements, we don't mean antidepressants or anti-anxiety meds.
We mean natural remedies for anxiety such as CBD oil. These are great for your personal use and produce zero side effects.
CBD is known for its ability to get you relaxed without being high, improve your sleep, and aid circulation. If you must resort to supplements, this is the best non-addictive solution.
Adopt Healthier Lifestyle Habits
Sometimes, lifestyle habits can trigger episodes of anxiety. So, work on those habits. Most of the time, simply fixing those habits, helps with easing anxiety faster.
For instance, if you're a chronic procrastinator -aren't we all?- start getting things done fast. Deal with it as soon as it comes across your table.
And if that's proving to be hard, use the Pomodoro Technique. Just divvy up your day into time blocks of 25 minutes, and only work on one thing during that time block.
This way, you won't have to get anxious when deadlines approach because you'll be on time and on track. More importantly, you'll feel good about yourself, which helps you feel more relaxed and less anxious.
Are There Other Strategies for Easing Anxiety?
Yes, there are other proven methods for easing anxiety. You can practice mindfulness, connect with a loved one, talk to someone about your situation, and listen to great calming music.
Also, journaling helps in the medium term. This helps improve your mindset. Do more positive self-affirmation, and maybe volunteer at your favorite charity.
If you need more stress and anxiety relief tips, keep reading our blog.