Stress and anxiety have become a part of our daily routines. We get tense about every little thing. Don’t know if it’s the lack of care or the situations that we have come across. Covid-19 has proven to be very crucial for our mental health. We are unable to meet people, go out, and have fun. The situations these days have made it impossible to carry out everyday life.
The scenario we are in these days exactly resembles a zombie movie—the masks, gloves, hazmat suits. Everyone is scared of getting infected by each other. Life has just become a game of survival. All we do is think about ways to not get infected.
Besides the virus, we battle stress and anxiety when it comes to school, office, home. Fear of losing a job can stress you out to an extent where it may end up turning into depression. We need money to survive, and in order to earn money, we all need jobs. The rents and bills don’t pay themselves.
All of these are somewhat more significant issues. Talk about homework and heartbreak. Have you ever been through a breakup or an assignment deadline pressure? This may sound funny, but the amount of anxiety these things can give you is beyond explainable. Most people end up falling into severe depression after breaking up with their loved ones.
All these factors, big and small, play a role in messing with our mental health one way or another. Let’s discuss a few ways on how to relieve stress and anxiety.
Good Sleep Is The Key
Good quality sleep is very important when it comes to getting rid of stress or anxiety. Truth be told, lack of sleep can prove to be a reason for anxiety/stress. Therefore, getting to eat 7-8 hours of sleep is essential for adults. However, the number of hours varies from person to person. For ample babies, require about 18 hours of sleep in the or even more than that in their initial months. Whereas a bigger kid needs about 10.
Want to release tension from your body? Go to bed! Turn the lights off, turn the temperature low, put your phone aside, and close your eyes.
Humans tend to sleep better in chill and dark environments. Therefore it’s essential to block outreach and every source of light when going to bed as disturbed sleep is of no use to our bodies. The quality of sleep is much more important than the quantity.
Work Out And Sweat It Out.
Exercise is famous for relieving stress. Yes, it is hard for couch potatoes to get up and get that body to work, but we need to understand that exercise is essential for fighting stress. Call it the best stress reliever.
It’s a proven fact that people who exercise experience low-stress levels throughout compared to those who do not work out. However, keep in mind that working out once in a blue moon will do your mind and body no right. In order to gain good from its effects, you have to at least workout four times a week or at least for 30 minutes a day.
It may seem unbelievable, but putting physical pressure on your body can result in the uplifting of stress from your mind.
There are a few reasons behind how exercise works for your stress:
- Stress hormones: working out decreases stress hormones called cortisol. Exercise releases endorphins(chemicals present in the brain, which relieves pain and improves mood) in your body, which reduces stress automatically.
- Sleep: working out regularly can improve the quality of your sleep, and as we mentioned earlier, sleep helps in battling stress.
- Confidence: exercising regularly shapes your body well. Thus increase in confidence levels. When you have zero or less fat on your body, you automatically feel more confident in going in front of people.
If you find workout boring or hard, just skip rope, brisk walk, jog or get your favorite song on and do Zumba. It’s that easy. Get your gym pants on and start today!
Exercise is the key to relieving your body of stress.
Talk Your Heart Out
Talking to your loved ones or a therapist are brilliant ways of relieving stress. For women, specifically, it is essential to be socially interactive. According to various studies, for women spending most of their time with friends and family results in the release of oxytocin (a natural stress reliever) in their brain.
Also, according to studies, women with a smaller social circle are more likely to suffer from depression. Time with friends and family is equally important for men as well. However, if your stress and anxiety symptoms/levels are beyond your friend and family’s control, consult a therapist. Even though a therapist can be costly, it is helpful nonetheless.
If opening up to people is difficult for you, just get a journal and start writing down feelings in journals. Consider the journal your best friend and pour your heart out to it. With a journal, you don’t have to worry about it judging you or spreading your secrets. Let it be your safe place.
Meditation is one of the most useful ways to cure stress. Those who meditate frequently have shown signs of improving stress management. Meditating also provides short-term stress relief. There are various forms of meditation. You can create a mantra that you repeat in your mind to soothe your mind. You could also take some time to practice mindfulness. It entails being present in the moment. All of this requires a lot of practice and patience.
Reduce Your Caffeine Intake
Caffeine is one of the worst things to consume under stress. Caffeine is one of the most common stimulants out there. It is present in coffee, chocolate, tea, and energy drinks. Although caffeine is considered safe in moderation, it is known to cause jittery sensations. It can also make an individual anxious.
Using medication is usually discouraged due to the numerous side effects that they bring along. However, using natural supplements for the purpose of relieving anxiety is highly encouraged. Here are a few natural supplements that you can consume to relieve anxiety:
- Lemon balm
- Kava kava
- Green tea
These supplements are very famous for their effects when it comes to relieving anxiety. However, be very careful with kratom dosage. Overdosing on kratom can result in serious side effects, therefore be cautious about how much consumption. Start off with 2-3 grams at a time if you are a beginner and increase accordingly.
You may have noticed the smell of essential oils in spas and salons. Since they provide services that are meant to relax your brain, they take the help of essential oils to do so.
Using essential oils can help you decrease stress. It has been used to calm down nerves and provide serenity. Try burning incense or lighting a scented candle. A few scents are renowned for their soothing qualities. Here are a few of them:
- Roman chamomile
- Ylang ylang
- Orange or orange blossom
Studies have found that aromatherapy also improves sleeping patterns and can actually help you sleep better.