Stress and anxiety can prevent many people from living a normal life. However, there are many techniques and practical tips to reduce stress and anxiety, here are 5 of the most effective techniques:
1. Meditate
There are many different types of meditation, each having its own benefits and perks. For example, mindfulness is a type of meditation that involves focusing on the present by using your senses. This is done simply by paying attention to what you’re currently seeing, hearing, touching, smelling, and tasting. (1)
Another meditation technique is that you choose a motto or a catchphrase that you repeat in your mind while taking deep breaths to help you stop thinking about things that might be causing your stress and anxiety. (1)
2. Practice deep breathing exercises
This technique, no matter how simple it sounds, helps significantly in reducing stress and anxiety symptoms. It’s one of the fastest ways to calm people down when feeling anxious. (2)
To practice deep breathing you need to: (2)
- Inhale for 4 seconds.
- Hold the breath you just took for 7 seconds.
- Exhale for 8 seconds.
- Repeat till you’re feeling calmer and better.
3. Get active
People suffering from stress and anxiety are often advised to engage in any type of physical activity, whether it is a 5-minute walk or an intense workout at the gym. This is because physical activity increases your heart rate and releases endorphin hormone in your body. (2)
Remember: to get optimum results, focus on your breathing while exercising to promote relaxation. (2)
4. Maintain a healthy diet
Many studies suggest that what you eat affects your overall health, including your mental health. Maintaining a diet full of ultra-processed food and added sugar can significantly increase anxiety and stress levels. (3)
On the other hand, eating nutrient-dense whole food can ensure that your body is getting sufficient nutrients, improving your resilience to stress. These foods include: (3)
- Vegetables
- Fruits
- Fish
- Beans
- Nuts
- Seeds
5. Use positive self-talk
when you criticize yourself that automatically activates the stress emotions, thus you should always talk positively and appraise yourself to reduce stress levels. (4)
Saying words like: “You can do this.” Or “You’re smart and strong and you’ve done bigger things before.” Can really help. (4)
References:
(1) Stress Relief: 18 Highly Effective Strategies for Relieving Stress (verywellmind.com)
(2) Reduce Anxiety Now: How to Calm Down Quickly (psychcentral.com)
(3) 16 Simple Ways to Relieve Stress and Anxiety (healthline.com)
