Stress and anxiety are common experiences for most people. In fact, 70%
of adults in the United States say they feel stress or anxiety daily.
Exercise is one of the most important things you can do to combat stress.
It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress.
The
benefits are strongest when you exercise regularly. People who exercise
regularly are less likely to experience anxiety than those who don’t
exercise (1).
There are a few reasons behind this:
- Stress hormones:
Exercise lowers your body’s stress hormones — such as cortisol — in the
long run. It also helps release endorphins, which are chemicals that
improve your mood and act as natural painkillers.
- Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.
- Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental wellbeing.
- Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.
Several supplements promote stress and anxiety reduction. Here is a brief overview of some of the most common ones:
Using
scents to treat your mood is called aromatherapy. Several studies show
that aromatherapy can decrease anxiety and improve sleep.
Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. High doses can increase anxiety .
People have different thresholds for how much caffeine they can tolerate.
If you notice that caffeine makes you jittery or anxious, consider cutting back.
Although many studies show that coffee can be healthy in moderation, it’s not for everyone. In general, five or fewer cups per day is considered a moderate amount.
One way to handle stress is to write things down.
While recording what you’re stressed about is one approach, another is jotting down what you’re grateful for.
Gratitude may help relieve stress and anxiety by focusing your thoughts on what’s positive in your life.
For a super easy and quick stress reliever, try chewing a stick of gum.
One study showed that people who chewed gum had a greater sense of wellbeing and lower stress .
One
possible explanation is that chewing gum causes brain waves similar to
those of relaxed people. Another is that chewing gum promotes blood flow
to your brain.
Additionally, one recent study found that stress relief was greatest when people chewed more strongly
Social support from friends and family can help you get through stressful times.
Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times.
One
study found that for women in particular, spending time with friends
and children helps release oxytocin, a natural stress reliever. This
effect is called “tend and befriend,” and is the opposite of the
fight-or-flight response.
Keep in mind that both men and women benefit from friendship.
Another
study found that men and women with the fewest social connections were
more likely to suffer from depression and anxiety.
It’s hard to feel anxious when you’re laughing. It’s good for your health, and there are a few ways it may help relieve stress:
- Relieving your stress response.
- Relieving tension by relaxing your muscles.
In the long term, laughter can also help improve your immune system and mood.
A
study among people with cancer found that people in the laughter
intervention group experienced more stress relief than those who were
simply distracted .
Try watching a funny TV show or hanging out with friends who make you laugh.
Not all stressors are within your control, but some are.
Take control over the parts of your life that you can change and are causing you stress.
One way to do this may be to say “no” more often.
This
is especially true if you find yourself taking on more than you can
handle, as juggling many responsibilities can leave you feeling
overwhelmed.
Being selective about what you take on — and saying
no to things that will unnecessarily add to your load — can reduce your
stress levels.
Another way to take control of your stress is to stay on top of your priorities and stop procrastinating.
Procrastination
can lead you to act reactively, leaving you scrambling to catch up.
This can cause stress, which negatively affects your health and sleep
quality .
Get
in the habit of making a to-do list organized by priority. Give
yourself realistic deadlines and work your way down the list.
Work
on the things that need to get done today and give yourself chunks of
uninterrupted time, as switching between tasks or multitasking can be
stressful itself.
Yoga has become a popular method of stress relief and exercise among all age groups.
While yoga styles differ, most share a common goal — to join your body and mind.
Yoga primarily does this by increasing body and breath awareness.
Some
studies have examined yoga’s effect on mental health. Overall, research
has found that yoga can enhance mood and may even be as effective as
antidepressant drugs at treating depression and anxiety .
However, many of these studies are limited, and there are still questions about how yoga works to achieve stress reduction.
In
general, the benefit of yoga for stress and anxiety seems to be related
to its effect on your nervous system and stress response.
It may
help lower cortisol levels, blood pressure and heart rate and increase
gamma-aminobutyric acid (GABA), a neurotransmitter that is lowered in
mood disorders.
Mindfulness describes practices that anchor you to the present moment.
It can help combat the anxiety-inducing effects of negative thinking.
There
are several methods for increasing mindfulness, including
mindfulness-based cognitive therapy, mindfulness-based stress reduction,
yoga and meditation.
A
recent study in college students suggested that mindfulness may help
increase self-esteem, which in turn lessens symptoms of anxiety and
depression .
Cuddling, kissing, hugging and sex can all help relieve stress (19Trusted Source, 20Trusted Source).
Positive physical contact can help release oxytocin and lower cortisol. This can help lower blood pressure and heart rate, both of which are physical symptoms of stress.
Interestingly, humans aren’t the only animals who cuddle for stress relief. Chimpanzees also cuddle friends who are stressed.
Listening to music can have a very relaxing effect on the body.
Slow-paced
instrumental music can induce the relaxation response by helping lower
blood pressure and heart rate as well as stress hormones.
Some
types of classical, Celtic, Native American and Indian music can be
particularly soothing, but simply listening to the music you enjoy is
effective to.
Nature sounds can also be very calming. This is why they’re often incorporated into relaxation and meditation music.
Mental stress activates your sympathetic nervous system, signaling your body to go into “fight-or-flight” mode.
During
this reaction, stress hormones are released and you experience physical
symptoms such as a faster heartbeat, quicker breathing and constricted
blood vessels.
Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response.
There
are several types of deep breathing exercises, including diaphragmatic
breathing, abdominal breathing, belly breathing and paced respiration.
The
goal of deep breathing is to focus your awareness on your breath,
making it slower and deeper. When you breathe in deeply through your
nose, your lungs fully expand and your belly rises.
This helps slow your heart rate, allowing you to feel more peaceful.
Having a pet may help reduce stress and improve your mood.
Interacting with pets may help release oxytocin, a brain chemical that promotes a positive mood
Having
a pet may also help relieve stress by giving you purpose, keeping you
active and providing companionship — all qualities that help reduce
anxiety.
