In today’s day and age, there are several factors that induce anxiety and stress to most people. Job deadlines and financial pressure are two of the main factors. However, emotional unavailability because of these pressures has been seen to heighten the effects of stress in the body as well. Although stress is inevitable, it can be very harmful to the body. The chemical that is secreted in such situations is known to deter the proper functioning of the body. Not only that, but stress has also been the leading cause of several health issues like heart diseases, diabetes, improper functioning of organs, and even the growth of cancer cells. Surveys have shown that more than 60% of the adult world population is suffering from such issues due to anxiety and stress. Further mentioned in this article are a few ways in which you can relieve anxiety and stress, in turn, bettering your overall health.
There is a common misconception that exercise is only meant for people who want a career in bodybuilding or want to be physically fit. However, studies have shown how much exercising helps a human uplift their mood as well. Exercising is considered to be one of the essential habits for combatting stress. Mentioned below are a few reasons why adding physical stress can help you relieve mental stress.
One of the reasons why we feel stressed is because of the secretion of stress hormones like cortisol. Studies have shown that in the long run, exercising routinely can help lower these hormones in the body. Not only that, but it also helps in increasing the secretion of endorphins and dopamine which are responsible for improving the mood and further act as organic painkillers.
Since with a proper workout routine, the body feels stressed out, it can be very effective to better your sleep quality. An improve sleep quality can further help in reducing symptoms of anxiety and stress in your body.
exercising regularly has been scientifically proven to help build confidence and make a person feel more competent about them. This, in turn, helps in bettering the mental wellbeing of a person, further reducing stress.
Exercise routines like walking, rocking climbing, yoga, or any such repetitive movement that involves large muscle groups are particularly stress relieving.
REDUCE CAFFEINE INTAKE:
By now, it is known that caffeine, the stimulant content in drinks like coffee, energy drinks, tea, and chocolate is responsible for increased anxiety, further increasing stress. Although people have different brinks for the amount of caffeine they can tolerate, it is advised that you keep it in check.
This is considerably one of the easiest and fastest ways of relieving stress for anyone. Studies have shown that people who chew gum have lower stress levels and a greater sense of emotional well-being. One of the reasons for this is because chewing gum promotes efficient and proper blood flow to the brain. Not only that, but it also causes similar brain waves to that of relaxed people.
SPEND TIME WITH PEOPLE CLOSE TO YOU OR EVEN PETS:
It has been seen that social support is one of the necessities in a man’s life, and some from your family and people close to you can help you significantly get over stressful times. Receiving attention from a close-knit group of friends can provide you with a sense of self-worth and belonging. The scientific explanation of this is that spending time with children, pets, or friends help release a chemical called oxytocin in the brain, which acts as a natural stress reliever. There is a name for these effects and is called ‘tend and befriend.’ It is the opposite of the fight or flight response. Another study showed that women and men who do not have such social ties suffer more from instances of depression and stress comparatively.
SUPPLEMENTS THAT HELP REDUCE STRESS:
There have been several ways to reduce anxiety and stress, out of which one of the most effective ones are supplements. After several experimentations, researches have shown a few supplements that can help with stress. Mentioned below are a few of the most common supplements used to this day:
1.Lemon balm: one of the most used supplements; this balm is a part of the mint family and is very effective in reducing stress, given its anti-anxiety properties.
2.Omega-3 fatty acids: surveys have shown that the use of this supplement can help reduce stress symptoms by almost 20%. This is considered to be one of the most efficient supplements for such issues.
3.Green tea: This tea contains a high amount of polyphenol antioxidants, which are known for the amazing health benefits it provides. The help it provides with anxiety and stress is unparalleled for. It further helps the body increase serotonin levels, which can provide long-term help as well.
4.Ashwagandha: This herb is one of the most commonly used Ayurveda treatments and is known for the various health benefits it offers. Various studies have shown its amazing ability to treat anxiety and stress.
5.Kava Kava: One of the only psychoactive members of the pepper family, it has been used for quite a long time in the South Pacific region as a sedative. However, mild doses of this supplement are being used in countries like the US and Europe for its ability to treat anxiety and stress.
6.Valerian: A well-known root used for its tranquilizing effect is one of the best remedies to stress. It has a high content of valerenic acid, which can help alter the GABA receptors in the brain, further lowering anxiety.
It is strongly advised that you consult a physician before implementing any of these drugs in your diet as they might have certain side effects and not suit everyone.
USE OF ESSENTIAL OILS:
Usage of essential oils or burning them in candles is a very effective way of reducing stress after a long day at work. These not only help counter the chemical imbalances in the brain but also make the ambiance calmer and more soothing. Mentioned here are a few essential oils you can use:
Usage of essential oils for the symptoms of stress and even your mood has been a way of treatment for a long time and is known as aromatherapy. Chronic stress can be overcome with mind-body techniques like meditation and mindfulness. However, the usage of essential oils has shown amazing results as well. One of the most commonly used essential oils is Rosemary, which goes with the scientific name of Rosmarinus Officinalis. This oil is extracted from the evergreen shrub and has a wood-like aroma. Though mainly used for food seasoning, it is famously considered to be one of the most popular medicinal and aromatic plants.
The extracted essential oil holds all of the plant’s core components and essence. Contrary to the name, this oil is not true oil and does not contain any fat. However, researches have shown its amazing benefits with symptoms of stress and anxiety. The main side effect of stress is increased cortisol levels. It can further disrupt the immune system of your body, cause insomnia, mood swings, and several other bodily issues. However, smelling rosemary oil has shown improved results when it comes to stress. It helps maintain a healthy level of cortisol in the brain, which further reduces its symptoms and helps reduce stress.
HOW TO USE ESSENTIAL OILS?
There are a few different ways of using this essential oil. As said before, this is very strong and concentrated oil, which is why you should use it in lesser amounts. These oils are sold in small bottles which have droppers, so it is not an issue. Although some manufacturers claim that ingesting them is okay, it is advised that you do not follow that. Several types of research have shown the harmful effects of swallowing this oil. Further explained below are the two ways in which you can experience the effects of this oil.
This is one of the most common and easiest ways of using this oil. Since this oil is found in bottles, placing a few drops on a cloth and sniffing, it can help you experience the beneficial properties of the oil. Apart from that, you can also use diffusers to distribute this essential oil to the surrounding air. Using a diffuser is the most effective way to ensure that you inhale the oil. However, you should avoid placing diffusers with essential oil near children and infants as they can inhale more of this strong essential oil than is required.
Essential oils like this one can be easily absorbed in your bloodstream when applied directly on the skin. It is advised that you use a neutral carrier oil like jojoba oil to dilute the essential oils. This helps prevent side effects like irritation of the skin and premature evaporation of it. After diluting the oil, apply it on the bottom of the feet or the body part you want to target and rub it on the skin. This not only improves the blood flow of that area but further helps in the absorption of the oil. However, you should avoid applying this oil on damaged skin or close to sensitive areas like your eyes. In addition to that, it is advised that you avoid using this essential oil if you have epilepsy or are pregnant and even have high blood pressure. Rosemary oil has seen to worsen such conditions.
This herb has been used for a long time and is very popular in the folk medicine industry. Since its inception, researches and experiments have shown how it can be beneficial to treat the symptoms of stress. It can be easily derived from the most common cooking herb, so the manufacturing process is easy as well. Apart from that, it can be used for improving memory and mental focus, relieving inflammation and stress and countering hair loss as well. However, since the oil is very concentrated, you should be careful while using it and only use a few drops at once.
With the rising pressure of the world, anxiety and stress are inevitable in your personal life and even the workplace. However, these few steps mentioned above can help you effectively tackle its symptoms and lead a healthy and fruitful life. These tips are some of the most common ways you can get your mind away from stressful factors and further helps in reducing the pressure you feel in your daily life. In addition to that, removing stress from your life can also improve your work and social life and help you make better life choices holistically.