Tips for Reducing Stress and Anxiety
In today’s busy, fast-paced society, feelings of stress and anxiety are quite common.
Stress and anxiety are the main causes of poor mental health and performance. They also affect physical performance. Fortunately, there are various anxiety and stress vitamins and supplements that will help lower your stress levels.
The following tips will help you reduce your stress and anxiety:
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1. Exercise
Exercise is one of the easiest and most important things you can do to combat stress.
Putting physical stress on your body through exercise can help relieve mental stress.
You’ll get the greatest benefit if you exercise regularly. People who exercise regularly are less likely to experience anxiety and stress compared to those who don’t exercise.
Exercise lowers your body’s cortisol levels. Cortisol is a stress hormone that is produced in response to a perceived threat. Exercise also helps release endorphins. Endorphins are chemicals that improve your mood and act as natural painkillers.
Exercise also helps improve the quality of your sleep. Your sleep quality can be negatively affected by stress and anxiety.
When you exercise regularly, you feel more competent and confident in your body. This, in turn, promotes mental well-being.
Try to find an exercise routine or activity you enjoy, such as walking, cycling, running, playing a sport, dancing, rock climbing, or yoga.
2. Supplements
There are several supplements that can help reduce stress and anxiety. Here are a few of the most commonly used supplements and vitamins for stress relief:
- Lemon balm: A scented herb that belongs to the mint family, it is known for its antianxiety effects.
- Omega-3 fatty acids: One study showed that students who took omega-3 supplements experienced a 20% reduction in anxiety and stress.
- Ashwagandha: This is the herb that is most commonly used in Ayurvedic medicine to treat stress and anxiety. It helps increase testosterone levels and reduce cortisol levels.
- Green tea: Green tea is one of the best stress-relieving beverages. It contains many polyphenol antioxidants, which have a lot of health benefits. It helps lower stress and anxiety by increasing serotonin levels.
- Valerian root: This is commonly used as a sleep aid because of its tranquilizing effect. It contains valerenic acid, which alters gamma-aminobutyric acid (GABA) receptors to lower anxiety.
- Kava kava: This plant belongs to the pepper family. Its roots and stems are psychoactive, and it was long used as a sedative. Now it is used to treat mild stress and anxiety. It contains anxiety relief vitamins.
Some supplements can interact with medications or have side effects, so be sure to consult a doctor before taking supplements if you have a medical condition.
3. Reduce caffeine intake
Caffeine is a stimulant that is found in beverages like coffee, tea, soda, and energy drinks. Though caffeine has a lot of health benefits, high doses of it can increase anxiety.
Different people have different tolerance levels for caffeine.
If you notice that caffeinated beverages make you jittery or anxious, you’ll need to cut down on your caffeine intake.
Many studies show that coffee can be beneficial to your health if it’s not consumed in excess. In general, less than five cups per day is considered to be healthy.
4. Chew gum
How to relieve stress and anxiety, chewing a stick of gum is a quick and easy way to relieve stress.
One study showed that people who chewed gum on a regular basis had a greater sense of well-being and lower levels of stress.
Chewing gum stimulates the brain waves that are common in stress-free and relaxed individuals. Chewing gum also promotes the flow of blood to your brain.
One recent study found that people experienced the greatest stress relief when they chewed hard gum and chewed more strongly.
5. Spend time with your loved ones
Social support from friends and family plays a very important role in helping you get through stressful times.
Being part of a social network gives you a sense of belonging and self-worth. This helps you cope with tough times.
One study found that spending time with friends and children helps the body release oxytocin. This hormone is a natural stress reliever.
Keep in mind that both men and women benefit from friendship and spending time with family.
The same study found that men and women who are antisocial and have fewer interpersonal connections were more likely to suffer from depression and anxiety
6. Cuddle
Cuddling and hugging are some of the best stress busters and anxiety relievers. Positive physical contact helps release oxytocin and lower the level of cortisol in the body. This relieves high blood pressure and heart rate, both of which are symptoms of stress.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
