10 simple tips to manage and reduce stress levels

10 simple tips to manage and reduce stress levels

Stress needs to be managed at all costs as it can affect one’s mental and physical well-being. A positive approach towards stress needs to be taken like exercise.
The benefits are rather strongest when one exercises regularly. People who exercise regularly are indeed less likely to experience anxiety as compared to those who do not.

  1. Physical activities are meant to help manage and reduce your stress levels. Activities such as walking or jogging are good for the mind and body muscles.

2. Consider Supplements

Several supplements do promote stress as well as anxiety reduction.

• Lemon balm:

Lemon balm happens to be a member of the mint family that has been studied for its anti-anxiety effects.

• Omega-3 fatty acids:

Those who have omega-3 supplements do experience a 20% reduction in anxiety symptoms.

• Ashwagandha:

Ashwagandha happens to be an herb that is used in Ayurvedic medicine to treat stress as well as anxiety.

• Green tea:

Green tea contains many polyphenol antioxidants that do provide health benefits. It may lower stress and anxiety by increasing serotonin levels.

• Valerian:

Valerian root is accepted as a popular sleep aid due to its tranquilizing effect. It does contain valerenic acid, which alters gamma-aminobutyric acid (GABA) receptors to lower anxiety.

• Kava kava:

Kava kava is a psychoactive member of the pepper family and has been long used as a sedative in the South Pacific. It is also increasingly used in Europe and the US to treat mild stress and anxiety. This is also meant to help manage and reduce your stress levels.

3. Light a Candle

One can make use of essential oils or burning a scented candle as it may help reduce stress and anxiety.

Some scents are especially soothing such as :

• Lavender
• Rose
• Vetiver
• Bergamot
• Roman chamomile
• Neroli
• Frankincense
• Sandalwood
• Ylang ylang
• Orange or orange blossom
• Geranium

Using scents to treat one’s mood is referred to as aromatherapy.

10 simple tips to manage and reduce stress levels

4. Reduce the Caffeine Intake

Caffeine happens to be a stimulant found in coffee, tea, chocolate and energy drinks. High doses can indeed increase anxiety.

5. Write It Down

It is better to write things down to handle stress is to write things down.
Gratitude may also help relieve stress and anxiety by focusing one’s thoughts on what is positive in one’s life.

6. Chew Gum

For a super easy as well as a quick stress reliever, it is advisable to chew gum. Studies do show that chewing gum had a greater sense of wellbeing and also lowers stress.
One possible explanation is that chewing gum does cause brain waves similar to those of relaxed people. Another is that chewing gum does promote blood flow to one’s brain.
Recently a study found that stress relief was greatest when people chewed more strongly.

7. Spend Time with Friends and Family

Social support from friends and family can help a person get through stressful times.
Being part of a friend network does give a sense of belonging and self-worth. A study showed that for women, in particular, spending time with friends and children does help release oxytocin, a natural stress reliever.

Keep in mind that both men and women do benefit from friendship.
Another study found that men and women with the fewest social connections were rather more likely to suffer from depression and anxiety.

8. Laugh

It is hard to feel anxious when one is laughing. It is good for one’s health, and there are a few ways it may also help relieve stress:

• Relieving the stress response.
• Relieving tension by relaxing the muscles
A study does show that among people with cancer laughter therapy relieves stress.

9. Learn to Say No

It is important to say “no” more often. This is so a person is taking on more than he or she can handle, as juggling many responsibilities can leave a person overwhelmed.
It is better to be selective about what a person takes on and saying no to things that will unnecessarily add to a person’s load. This reduces stress levels.

10. Learn to Avoid Procrastination

Controlling stress means to prioritize and stop procrastinating.
Procrastination can rather lead to acting reactively. This can cause stress, which in turn causes sleep disturbance and anxiety.

Get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work the way down the list.

Take on things that need to be done immediately and give oneself chunks of uninterrupted time, as switching between tasks or multitasking can indeed be stressful by itself.
By following the above-mentioned guidelines efforts can be made to help manage and reduce your stress levels.

Also read: Foods that help to reduce stress

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