How To Reduce Stress And Anxiety In 10 Steps
We may all experience stress and anxiety at one time or another. There may be a variety of techniques to try if you're wondering how to lower stress in your life. For example, you might plan ahead, construct a relaxing morning routine, prioritize sleep, and lean on your support system. For professional guidance in addressing anxiety and stress, consider working with a licensed therapist online or in your local area.
1. Think ahead
Stressful triggers are usually repetitive. If you're experiencing stress and anxiety, you may find that the same things repeatedly lead to unneeded stress. Some examples may include past due bills, overwhelming piles of laundry, or deadlines at work.
Once you identify the issues in your life that consistently cause stress and anxiety, you can begin to eliminate them by planning ahead.
For example, if money problems seem to be constantly plaguing you, it may be time to consider setting a budget. A budget can help you meet your financial goals by setting aside money for important bills so that you don't have to worry when it comes time to pay them.
Another example could be if you have trouble setting aside time to do housework or laundry. In this case, you could set aside one day of each week to take care of these duties, or you could set aside a half-hour or so each day so that you’re not doing all your housework at once.
Deadlines can be enough to make even the most levelheaded person become stressed. You may feel like you have a million things to do, and having a deadline to complete them can contribute to additional stress.
Try to remember to take a moment to breathe. You might choose to tackle your work duties one at a time, and this may lower your stress levels so that they’re more manageable.
2. Tweak your morning routine
A positive morning routine can set the mood for the entire day. Routines can be powerful planning tools that may reduce stress and anxiety. When life gets hectic, it can be easy to forget to do the things that many of us need to be healthy and fully functioning. Be sure to set aside time each morning to eat breakfast and give yourself some time alone to relax.
Breakfast can be the most important meal of the day, but far too many of us tend to skip it. When you don't consume the calories you need to sustain your energy levels in the morning, exhaustion and hunger might result, potentially worsening anxiety symptoms.
Additionally, it can be tempting for many to sip a cup of coffee in the morning to get an energy boost for the day. But this might not be a good practice for those who struggle with stress or anxiety because caffeine can exacerbate anxiety.
If you don't have time to eat a balanced breakfast in the morning, a good alternative to take with you when you're on the go might be a fruit smoothie. The fruit in smoothies typically contains natural sugars that can give you a boost of energy to get your day started on the right foot without negative side effects like caffeine crashes or jitters.
3. Get more sleep
Your journey to learning how to reduce stress should generally include an evaluation of your bedtime routine.
If you are not getting enough sleep, studies show this could be contributing to your stress levels. Additionally, feeling tired or as if you don't have enough energy can add to stress as well.
Make sure you are setting aside at least seven to nine hours a night for sleep. When it's time for bed, try to shut off all electronic devices and make your room a calm and quiet environment.
Try not to be tempted to lay in bed at night and scroll through your phone for relaxation. This can stimulate your brain and make it more difficult to sleep in the long run.
4. Consider taking a supplement
If you are looking for a natural way to reduce stress, supplements could be an option for you.
There may be several options, including melatonin, to aid in sleep and lowering stress levels. You could also consider a B-Complex vitamin, which may work to balance hormones that may be contributing to your symptoms.
Implementing supplements into your life does not always immediately solve your issues, and it’s usually more effective when combined with other techniques, such as the ones suggested in this article.
Please remember that supplements can have side effects and interactions with other medications, so be sure to speak with your doctor before starting or stopping any type of medication or supplement.
5. Designate some "me time"
Anyone living with anxiety or stress may benefit from setting some time aside each day to focus on themselves.
This can be as simple as taking five minutes each day to sit quietly and reflect, or it could be more complex. Some enjoy taking a warm bath, reading a book, or taking a walk outdoors.
While having a glass of wine at the end of a long day may seem like a good way to unwind, the long-term effects on your mental health can be detrimental. This method is generally believed to offer temporary relief at best.
6. Lean on your support system
The people you surround yourself with can be your biggest weapon against stress and anxiety.
When you are feeling low, try to reach out to someone close to you. You may choose to take this time to vent about your day or share ideas about how to reduce stress and anxiety.
You might also consider joining a support group. This way, you can be surrounded by people who experience the same problems as you and understand what you're going through. This can also be a special time to get more in touch with your inner self, potentially furthering your discoveries on how to reduce stress.
7. Rock out
You may not have thought about listening to music to combat your stress and anxiety, but this is something that is usually easily available and can help quite a bit.
The type of music doesn't necessarily matter as much as the way the music makes you feel. If you are feeling sad and stressed, try to avoid depressing songs about loss and consider upbeat party-style music. If you are feeling chaotic, a classical tune with a slow tempo could do a lot to calm you down.
The next time you're feeling stressed, turn the radio up! Get lost in the music and feel free to dance or sing at the top of your lungs. You may find yourself feeling happier and more carefree when you are done.
8. Take a vacation
When it feels as if life is piling up quicker than you can decompress, a vacation may be just what you need!
If possible, you might take a few days off work to drive around the countryside. If you are feeling adventurous, you could do this without an itinerary and just go where the road takes you. Otherwise, you might plan a fun and relaxing few days to decompress and soak up the good things in life.
A spa day or lunch in the sun somewhere nice can boost your morale and help you take your mind off your worries. You may be surprised by just how much a small break from the hustle and bustle of everyday life can do to calm your stress and anxiety.
Be sure to use this relaxing time to reflect and come up with ideas on how to bring vacation home with you. Perhaps you could make more time on the weekends to have a massage or drive around town. The opportunities can be endless!
9. Meditate
Mindfulness to combat stress and anxiety can be a commonly overlooked strategy, perhaps because it can be so misunderstood in modern society.
An easy way to begin meditating can begin with sitting or lying down in a position that is comfortable enough for you to remain in for a long period of time. The length and frequency of your meditation sessions can be completely up to you, but you may find yourself going for longer than intended at times, depending on how stressed you feel.
Close your eyes and get in touch with your mind. The goal here is generally to clear it completely and be present in the moment with no negative thoughts. Try to focus on your breathing and relax your shoulders and jaw. Continue to do this until you feel you are unable to keep your mind from wandering.
If this works for you, be sure to set time aside each day to do so. Consistency can be key!
10. Ask for help
Sometimes, coping with stress and anxiety can't be accomplished alone.
This is where a licensed therapist may come in. These professionals are usually trained in multiple ways to assist you with your problems, and they can suggest resolutions that are tailored to you. You may choose to attend therapy sessions in person or online.
Benefits of online therapy
If you’re experiencing a lot of stress and anxiety, you may find it easier and more convenient to connect with a therapist from the comfort of your home. An online therapy platform can quickly match you with a suitable mental health professional and empower you to get the help you deserve from any location with an internet connection.
Effectiveness of online therapy
Research shows that online therapy, specifically online cognitive behavioral therapy, can be incredibly effective in treating anxiety. If your stress and anxiety symptoms are taking a toll on your everyday life, please don’t hesitate to reach out for professional guidance.
Takeaway
How can I reduce stress and anxiety fast?
One of the quickest ways to reduce feelings of stress and anxiety is by using breathing exercises. One exercise, diaphragmatic breathing, is exceptionally well-supported by scientific evidence and is frequently recommended as a first-line intervention for sudden-onset anxiety. Also known as “belly breathing,” diaphragmatic breathing limits your body’s stress response by stimulating your parasympathetic nervous system, sometimes called the “rest and digest” system. In contrast, the sympathetic nervous system, also known as the “fight or flight” system, increases anxiety and prepares the body to respond to a threat.
Start belly breathing by emptying your lungs and inhaling slowly and deeply over four to six seconds. Pay attention to the sensation of your diaphragm moving air into your lungs and how the air fills them. Once you’ve inhaled completely, hold your breath for one or two seconds, then exhale slowly for another four to six seconds. Repeat until anxiety begins to decrease.
How can I reduce stress and anxiety naturally?
Evidence suggests that reducing stress and anxiety naturally can likely be achieved by engaging in regular exercise. An exercise routine is considered an excellent way to relieve stress and anxiety. It has both long and short-term benefits, making exercise useful both to prevent anxiety from building over time and for managing spikes in anxiety that occur in the present moment.
Exercise also likely helps reduce the symptoms of other mental health disorders, such as depression. It also has numerous benefits for physical health, such as helping to lower blood pressure and lower stress hormones. In addition to establishing a workout routine, stress and anxiety can be reduced naturally by striving for a generally healthy life through good sleep hygiene and a healthy diet.
What are some ways to reduce stress?
One of the first things to consider when reducing stress is whether a stressful load can be reduced. Sometimes, the best way to reduce stress is to take some responsibilities off your plate. It is likely worthwhile to consider where your effort is directed and how you want to prioritize your energy.
You may also want to consider working on basic self-care, which is considered essential for good mental and physical health. At its core, self-care consists of getting enough sleep, eating a healthy diet, and engaging in regular physical activity. Sleep is extremely important to maintain good overall well-being, but it is often overlooked. A well-balanced diet of fruits, veggies, and whole grains is also important for adequate nutrients. Exercise has been shown to directly lower chronic stress and offers many physical benefits, like improving respiratory and cardiovascular function.
Why can't I relax and enjoy life?
If you’re struggling to relax, it may mean that too many stressors are demanding your attention to allow time for relaxation and recovery. If you have time for relaxation but can’t seem to get into the right mindset, an anxiety disorder may be contributing to your stress level. An anxiety disorder can make it very difficult to relax and may make it challenging to deal with everyday stressors. For example, generalized anxiety disorder is characterized by excessive worry related to common concerns, such as health, money, or family.
Those with generalized anxiety disorder feel a disproportionate amount of fear that disaster will strike or that upcoming challenges will be insurmountable. They typically find the anxiety very difficult, if not impossible, to control. If you are challenged by seemingly insurmountable anxiety, you should strongly consider reaching out to a therapist or other mental health professional. Anxiety disorders can be debilitating, but they are considered highly treatable, and it's likely a professional could help you find relief.
What is a good vitamin for anxiety?
There is some evidence to suggest that vitamin C can potentially reduce anxiety symptoms. Vitamin C is a powerful antioxidant, and researchers theorize that oxidative stress may play a role in the development of neuropsychological disorders. Oxidative stress is a form of biological stress that occurs when oxidants interact with the cells in the body. It is possible that oxidative stress in the brain can lead to nervous system impairment, possibly contributing to mental health conditions like anxiety or depression.
What pills are good for stress?
Medical providers sometimes prescribe medication to help their patients manage stress along with the mental and physical symptoms of anxiety. The medication prescribed for anxiety tends to fall into one of four categories: benzodiazepines, antidepressants, tranquilizers, and beta-blockers. Each category has demonstrated medical utility for treating anxiety and stress, but each patient will have a unique need that their medical provider carefully considers before choosing which medication to prescribe. Some treatments might work well for some but show only limited success with others.
It is important to note that over-the-counter dietary or herbal supplements that claim to lower anxiety should be approached with caution. Supplements do not adhere to the stringent FDA approval process that traditional medication must undergo before being authorized. Because of this, the quality of supplements may vary drastically, and the ingredients listed on the label may not be accurate. If you’re thinking about pills to help improve your emotional well-being and stress level, you should consult with a medical professional before taking any over-the-counter substances.
How do I stop stressing about everything?
Ongoing stress can sometimes be burdensome, but you can take some straightforward steps to reduce stress daily. A few common tips are listed below:
- Get in the habit of exercise. Regular exercise is a powerful stress-relieving tool. Exercise also has several benefits for physical health, such as lowering blood pressure and improving cardiovascular function.
- Focus on sleep. Evidence suggests that sleep and stress are closely related. Getting too little sleep can have a significant impact on overall wellness. Adequate sleep can help reduce the adverse effects of stress and give you more energy to combat stress proactively.
- Eat a healthy diet. Eating healthy is necessary not just for physical health but also for mental health. Evidence suggests that foods high in simple carbohydrates may increase the severity of stress by creating instability in blood sugar levels. Evidence further suggests that some foods, such as those high in antioxidants, can help lower anxiety.
- Socialize regularly. Evidence suggests that positive social interaction is a potent form of stress relief. Consider reaching out to a friend or family member for regular visits. You might even suggest working out together, further boosting the stress-relieving benefits of exercise.
Why do I get stressed so easily?
If you’re easily stressed, thinking about building resiliency will likely be worthwhile. Stress resilience - or how well you can adapt to stressful circumstances - can be built with practice and effort. Below are some tips for improving stress resilience:
- Recognize physical signs of stress. It’s important to interpret physical sensations of stress, like headaches, tight muscles, or an upset stomach. The physical signs of stress indicate when it is time to apply advanced stress-reduction measures, and it can be easy to miss the symptoms or attribute them to something else.
- Develop healthy individual routines. Try to find some things you can do independently that will relieve stress. This might mean going for a workout, doing a yoga session, eating a healthy meal, reading a book, or listening to music. The point is to shift your focus from positive to negative and create opportunities for self-care.
- Socialize with friends and family. In addition to individual routines, it is also important to engage socially. Positive social interaction can significantly reduce stress, and adequate socialization is likely an important part of stress management. Just make sure you are balancing time for yourself and time for others; too many social obligations can increase stress drastically.
- Look through a different lens. It’s often easy to jump to the worst-case scenario when considering life’s stressors. It can often be helpful to consciously and deliberately consider the impact of a certain stressor and whether the likely outcome is worth the worry.
- Seek help from a professional. A therapist or other mental health professional can likely help you build resiliency and cope with stress simultaneously. They can likely offer strategies, techniques, and guidance in addition to structured psychotherapy.
How do you stop overthinking?
One effective method to reduce overthinking is, somewhat paradoxically, to allow yourself to engage in it. Evidence suggests that setting aside a specific time to let yourself overthink can reduce the overall amount of time you spend overthinking. Researchers call this “worry time,” and it is simple to implement:
- Choose a time each day to think about whatever you like, ideally at the same time each day. It’s usually best to avoid scheduling worry time around bedtime.
- Set a timer for 30 minutes and concentrate hard on leaving your overthinking behind you when it goes off. If you’re in the middle of a thought process, remind yourself that you can think more about it the next day.
- Write down thoughts and feelings that resonated with you during that day’s worry time. Over time, you may gain additional insight into your overthinking, where it originates, and how you tend to manage it.
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