Tips on how to reduce anxiety and stress

Side view of meditating woman sitting in pose of lotus against blue sky outdoors

Everyone experiences stress and anxiety in different ways, but some tried and true methods for coping with it can help us get through the tough times. Some of these tips might include exercise, meditation or deep breathing exercises, and learning to say no when we’re feeling overwhelmed.

The following article will give you some helpful advice on how to reduce your stress levels so that you can better enjoy life.

Portrait of fit red haired woman doing yoga exercises at home on floor: sitting with legs crossed in lotus position on mat and smiling

Exercise regularly

Exercise is one of the best ways to reduce stress. It releases endorphins in the brain that help us feel good and reduces cortisol levels which can contribute to stress. You don’t have to go out for a strenuous run, just getting outside and taking a quick walk around the block or doing some stretching in your bedroom after work can make a big difference. Exercise is also great for your overall health and wellness, so it’s a win-win!

Meditation or deep breathing exercises

You don’t need to be a monk to meditate; you just need some time to yourself and the willingness to take the time out of your day for this activity. Meditation has been shown by studies to reduce blood pressure, lower heart rate, and reduce the number of stress hormones in the body. The best part about it is that it can be done anywhere at any time. Find a quiet spot where you won’t be bothered by anyone or anything for 20 minutes and slowly focus your attention on your breathing while repeating a word, phrase, or sound in your head. When you find yourself getting distracted by other thoughts, just acknowledge them and then let them go so that you can get back to focusing on your breathing.

Spend time in nature

One of the simplest ways to reduce stress and anxiety is by going for a walk or spending time in nature. Scientists have found that spending time outdoors can decrease cortisol levels, reduce blood pressure, and improve mood. If you don’t have access to a park or some trees, bring some natural elements inside like plants, flowers, candles (be careful with candles and never leave them unattended), and fresh fruits and vegetables.

Aside from walking in a park, you can also spend time in the water and go sports fishing. You can spend time with nature while having a bit of fun. But you should make sure to bring the right equipment, including a reliable fishing rod, a Shimano Stradic FK spinning reel, baits, and lures.

Get enough sleep

Its common knowledge that adults need seven to eight hours of sleep every night, but remember that children need even more. When we don’t get enough sleep, our immune systems are compromised and cortisol levels rise which can contribute to stress. Try to go to bed at the same time every night so that you establish a routine for yourself. Relaxing activities before bed, like reading a book or taking a bath, can also help you get to sleep faster.

Say no when you need to

One of the most important things we can do for ourselves is to learn how to say no and stick with it. If you don’t have the time or energy to volunteer at your child’s school or book the vacation you’ve been planning for months, don’t feel bad about it. You can’t be everything to everyone else and trying to do so will only lead you to stress and burnout.

Learn how to say no when someone asks if you want that third cup of coffee or piece of cake. It might seem rude to turn someone down, but if you need to get things done and meet your goals for the day or week, then it’s best not to have a full stomach or caffeine in your system.

Avoid negative people

Negative energy from other people can add stress to our lives without us even realizing it. Sometimes we might get so used to being around negative people that we forget how stressed out they make us. If you know someone who always complains about everything or can’t seem to find a silver lining, avoid them whenever possible and surround yourself with positive people instead.

Eat a healthy diet

It might seem like an oxymoron, but certain foods help to reduce stress and anxiety. Healthy fats like Omega 3 fatty acids found in fish help regulate the brain chemicals that affect your mood. Blueberries are also great because they contain antioxidants that can reduce cortisol levels. And if you need something sweet after a stressful day, try eating a few pieces of dark chocolate. It has antioxidants too and can also help reduce cortisol levels in the body.

We hope you’ve found at least one or two methods from this list that can help you reduce stress and anxiety in your life. Remember, everyone, experiences stress and anxiety differently so it’s important to find what works best for you.

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