The Buddhist monk Shantideva once famously said, “If you can solve your problem, then what is the need for worrying?“
However, we are no Buddhist monks. We are ordinary earthly beings. And our modern, materialistic, and capitalistic lifestyle has made worrying a part of our lives. As a result, we worry over the smallest of things.
Worrying, ultimately, leads to stress and anxiety. And there’s hardly anyone today who doesn’t suffer from it. As per research, over forty million adults in the United States alone have stress or anxiety issues.
While it is not good to have stress and anxiety, the good news is that you can reduce them easily with simple techniques. We can incorporate these techniques easily into our daily lives.
Without further adieu, here is a look at seven simple ways to reduce your stress and anxiety.
How to Fight Stress and Anxiety
Anxiety and stress have a negative effect on your brain both psychologically and physically. Meditation can help you control your mind and reduce the harmful effects of stress and anxiety.
Medical research has proven that meditating, even for short periods, is helpful against stress. In addition, it can help boost your mood and decrease the negative symptoms associated with mental health issues.
There is a ton of easily-accessible material that you can use for meditation. You can refer to books, apps, and websites that will help teach meditation and mindfulness-based cognitive therapy.
The battle starts when you address these issues where it is rooted. In your mind.
Get Physical Exercise
Physical exercise can be an excellent stress reliever and provide numerous health benefits. Thus, you should establish a regular exercise routine and follow it diligently. You can opt for aerobic exercises, weight training, yoga, Zumba, or even martial arts.
Many scientific studies have proven the mental health benefits of regular exercise. For example, one study has shown that aerobic exercises release endorphins – a stress-reducing hormone.
Similarly, another study has shown that regular exercise can reduce stress and anxiety levels.
If you are new to physical exercises, you can start with gentle activities and gradually increase the intensity of the exercises over time.
One of the easiest yet ignored ways to reduce stress and anxiety is physical relaxation and indulging in self-care. Taking the time out solely for yourself is essential if you desire a healthy, stress-free life.
Self-care doesn’t have to be lavish or elaborate. You can practice simple self-care methods to reduce stress and anxiety.
For example, after a hard day of work, you can take a relaxing bath, lying comfortably in your stand alone tubs. Put on some music, light some scented candles, and dim the lighting to create an ambient and relaxing atmosphere. This will help your mind and body cool off and reduce stress.
You could also buy bath bombs for your bathtubs or even invest in skincare products. Other self-care methods include reading books, getting a massage, and practicing your favorite hobby.
Giving time for the things that make you happy will never be a waste.
What we eat affects our overall well-being, including mental health. Thus, having a healthy, balanced, and nutritious diet is essential to keep stress and anxiety at bay. Make sure you meet your daily protein, carbohydrate, and calorie intake. Include fresh vegetables and healthy fruits in your meals.
Similarly, stay away from processed foods and beverages. Stay away from fast-food joints too. You should also try to eat as much home-cooked food as possible.
Studies have shown that eating a healthy diet can reduce the adverse effects of stress and anxiety on your body. Thus, adopt a healthy, balanced food lifestyle to live a stress and anxiety-free life.
Moreover, cut out nicotine, alcohol, tobacco, and other similar products that people use as stress-relievers. In fact, the consumption of nicotine and tobacco products can add to your stress levels.
You are already under a lot of stress. Your mind and body are already going through a tough time. It is best to live as healthy as possible to balance everything out.
Reduce Your Phone Usage Time
Smartphone addiction, especially among the younger generation, is a sad reality of today. One of the negative consequences of using phones and other devices for an extended period is stress and anxiety.
Many studies have shown that excessive smartphone usage can increase stress levels and lead to other mental health issues. Moreover, it also negatively affects our sleep patterns, further raising our stress levels.
Today, almost every smartphone has a phone usage control feature that can help limit smartphone use. Moreover, there are many apps that help with the same.
On your part, you can uninstall social media apps from your phones, which can be a major cause of stress and anxiety.
Get a Pet
Did you know that spending time with a pet can help reduce your stress and anxiety? Studies have shown that your body releases oxytocin, a good hormone when you touch your pet.
Moreover, it has also been found that pet owners have more positive moods, better life satisfaction, and reduced stress and anxiety levels than non-pet owners.
Lastly, having a pet can give you constant companionship, keep you healthy and active, and give your life a purpose. All of which can help remove stress and anxiety from your life.
Spend Time With Your Loved Ones
Man is a social animal. And social support can help a great deal in reducing stress and anxiety. So, try spending most of your time with your loved ones. These include your friends, family members, co-workers, acquaintances, or anyone with whom you feel loved and comfortable.
You can also take the help of support groups if you are not ready to depend on friends and family. You can check out some of the best anxiety support groups.
No one wants to have constant stress and anxiety in their lives, but it is unavoidable in today’s modern-day lifestyle. However, you can try the simple techniques mentioned above to reduce your stress and anxiety levels.
If you still feel stressed and anxious or see no improvements, you can reach out to a professional to seek medical help. A medical professional will analyze and diagnose your condition and provide the necessary treatment.
Whatever the case, pay attention to stress and anxiety, and try to eliminate them. Don’t let it affect and hamper your beautiful life.