Stress and anxiety are common experiences for most people. It is a normal part of life, and a byproduct of living in a chaotic world.
When anxiety and stress becomes a daily struggle, leading to a chronic one, it can cause serious health problems. These includes mental health problems like depression, personality disorders, cardiovascular diseases.
However, it is very important to keep our stress & anxiety levels in check so that it won't jeopardise our health.
Here are 10 natural ways to reduce stress and anxiety:
This is the use of aromatic plant extracts and essential oils for healing.
You can inhale these oils directly or add it to a warm bath. It'll help you relax, sleep, boost your mood & reduce your heart rate and blood pressure.
Essential oils you can use to do this are: lavender oil, sage, lemon oil, rose, chamomile, begarrot orange.
2. Have A Gratitude Journal
Keep a gratitude journal to help you remember all the things that are good in your life.
Write down your accomplishments & good experiences. When you start feeling stressed, look through your notes to remind yourself of what really matters.
3. Stay Active
Regular exercise is good for both your physical and emotional health. It eases anxiety because it lowers your body's stress hormones (cortisol). You also release endorphins (natural painkillers) when you exercise.
4. Breathe Deeply
Take a 5-minute break, and focus on your breathing. Here are steps for deep breathing:
-slowly inhale through your nose
-feel your breath flow through your abdomen & work its way to the top of your head
-breath out and exhale through your mouth.
5. Find a Time Management Strategy
You might feel stressed automatically because you have too many commitments at once.
To fix this, you should have a plan in place for your next necessary action.
Also, you can break down your projects into manageable steps so you can accomplish the tasks with less stress.
6. Stop Smoking
Some people smoke to relieve themselves of stress. While this may be a quick fix, it may worsen your anxiety over time.
Research has shown that the earlier you start smoking in life, the higher your risk of developing an anxiety disorder later.
7. Avoid Caffeine
Caffeine is not in any way good for people with chronic anxiety. It can cause nervousness, and jitters. It worsens anxiety disorders, and may even lead to panic attacks.
Eliminating caffeine may significantly improve anxiety symptoms.
8. You Can Take Supplements
There are several supplements that reduces stress & anxiety.
Examples of such symptoms include lemon balm, omega-3 fatty acids, green tea.
Some supplements however may have side effects, so it is advised to consult your doctor before taking any supplement.
9. Learn To Say No
Take control of parts of your life that you can change, and are causing you stress.
You need to learn to say "no" more often, don't accept responsibilities that you cannot handle. It can leave you overwhelmed with activities. At the end, you'll be so stressed.
10. Practice Mindfulness
Mindfulness involves practices that anchor you to the present moment. It combats anxiety - inducing effects of negative thinking.
Methods for increasing mindfulness include yoga and meditation, focusing on the present, breathing strongly & deep, low breaths; taking a mindful shower.
Improving your diet can help reduce stress and anxiety. However, home remedies do not replace professional help. You should talk to your doctor too.
You can also share with us how you reduce your stress in the comment section.
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