4 Things Everybody Can Do to Reduce Stress and Anxiety
Recurrent worry, anxiety and stress can take its toll on your health, relationships and productivity at work. However, to alleviate the symptoms, you can apply some tested and proven techniques recommended by psychologists and other healthcare professionals. Here are four simple ways to reduce stress and anxiety.
1. Apply Relaxation Techniques
Use one effective stress reduction technique to calm your nerves down every day. You can try out as many as you like to discover the ones that work very well for you.
For instance, self hypnosis is a simple relaxation technique that you can use almost anywhere. Whether you are on your way home in the evening or you are sitting on your couch after a hectic day at work, this method is quite effective.
You can start by focusing on a positive phrase or word such as “peace”, “love”, “tranquil”, or “calm down”, or “I deserve peace and comfort”. Repeat your chosen word or phrase silently as many times as you can until you begin to imagine yourself in the type of atmosphere you want. If you discover that your mind has wandered off, simply re-focus your mind. This technique requires some practice but you can master it quickly.
2. Get High Quality Sleep Daily
One of the most effective alternative ways to get better is to make sure that you obtain at least seven to eight hours of high quality sleep every night. Quality sleep is an excellent way to reduce stress and anxiety. But, instead of depending on pills to get sufficient sleep and overcome stress, it would be better to take the steps necessary to relax before bedtime.
Make sure that you declutter and rearrange your bedroom. Create an ambience with lighting effects that will make you fall asleep easily. Stay away from alcohol, nicotine and caffeine as they will interfere with your ability to relax. You should also avoid intense reading and study or any other mentally demanding tasks just before you go to sleep. Take a warm shower and use a self hypnotizing technique to drift off to sleep.
3. Increase Your Physical Activity and Exercise
When you are in a stressful situation, you need to help your body release the buildup of stress hormones that can multiply in such situations. Hormones such as cortisol and adrenaline can build up in your blood and make you feel very tense. So any time you are getting anxious, take a brisk walk and inhale a lot of fresh air. You should also set aside more time for exercise to boost the secretion of stress relieving hormones.
4. Engage in Face-to-Face Conversation
Social media and Skype have taken the place of physical communication, especially among the younger generation. But talking to someone who has the time to listen to you is one of the best alternative ways to get better when you are suffering from acute stress or anxiety symptoms.
As you discuss the issues that are causing emotional pain, you will release a lot of the tension in your mind. In many cases, as you express yourself to someone who can empathize with you, you will discover that most of your fears are not necessary. Your listener will also help you to begin to see things from a different and more positive point of view.
You can learn to overcome anxiety and stress by practicing some or all of the techniques highlighted here. They are simple and easy to apply. With a little effort, you will be able to control your thoughts and prevent the buildup of negative ideas and reactions that can increase stress.