How to reduce stress

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Most people deal with stress and anxiety regularly. In reality, in the United States, 70% of adults report stress or pressure regularly.

Here are 7 easy ways to de-stress and unwind.

1. Workout

One of the most critical things you can do to combat stress is to exercise. It can seem counterintuitive, but placing physical emphasis on your body through exercise will help you relax. If you workout daily, the advantages are most significant. People who exercise every day are less likely to suffer from anxiety than those who do not.

There are many explanations for this:

-Stress hormones: Over time, exercise decreases the body’s stress hormones, such as cortisol. It also helps releasing endorphins, which are feel-good chemicals that also serve as natural painkillers.

-Sleep: Exercise will help you get a better night’s sleep, which can be harmed by stress and anxiety.

-Confidence: Daily exercise can help you feel more capable and secure in your body, helping you feel better mentally.

-Try walking, dancing, rock climbing, or yoga as an exercise routine or hobby that you enjoy.

2. Supplements should be considered.

Several vitamins help to reduce stress and anxiety. Here’s a quick rundown of some of the most common:

-Lemon balm: Lemon balm is a mint family member researched for its anti-anxiety properties.

-Omega-3 fatty acids: According to one study, medical students who took omega-3 supplements had a 20% reduction in anxiety symptoms.

-Ashwagandha: Ashwagandha is an Ayurvedic herb that helps with stress and anxiety. It appears to be reliable, according to several studies.

-Green tea: Green tea contains many polyphenol antioxidants, which are suitable for your health. It increases serotonin levels, which can help to alleviate stress and anxiety.

-Valerian: Valerian root is a standard sleep aid because of its sedative properties. It contains valerenic acid, which reduces anxiety by altering gamma-aminobutyric acid (GABA) receptors.

-Kava kava: A psychoactive member of the pepper family, kava kava is a psychoactive member of the pepper family. It is used for long times as a sedative in the South Pacific, it is also being used to treat moderate stress and anxiety in Europe and the United States.

Some supplements can interfere with drugs or cause side effects, so you should talk to your doctor before consuming them if you have a medical condition.

3. A candle should be lit.

Lighting a scented candle will help you relax and feel less stressed. Some scents are incredibly calming. Here are a few of the most soothing aromas:

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

Aromatherapy is the process of using scents to improve one’s mood. Aromatherapy has been shown in many studies to alleviate anxiety and improve sleep.

4. Caffeine use should be reduced.

Caffeine, present in coffee, tea, chocolate, and energy drinks, is a stimulant. High doses can exacerbate anxiety. The amount of caffeine that a person can tolerate varies from person to person. If you find that caffeine makes you jittery or nervous, cut back. While several studies indicate that coffee can be safe when drunk in moderation, it is not for everyone. A small amount of coffee is considered five or fewer cups per day.

5. Write down your feelings

Writing things down is one way to deal with stress. Although writing down what you’re worried about is one strategy, writing down what you’re thankful for is another. Gratitude will help you relax by concentrating your attention on the good aspects of your life.

6. Gum chewing

Chewing a stick of gum is a simple and fast stress reliever. According to one study, people who chewed gum have a higher sense of health and were less stressed. One potential reason is that chewing gum produces brain waves that are close to those of relaxed people. Another health benefit of chewing gum is that it enhances blood flow to the brain. Additionally, a new study showed that people who chewed more forcefully received the greatest stress relief.

7. Spend time with family and friends.

Friends and family will provide social support to help you get through difficult times. Being a member of a friend network gives you a sense of belonging and self-worth, all of which can be beneficial during difficult times. Spending time with friends and children, according to one report, helps women release oxytocin, a natural stress reliever. The “tend and befriend” impact is the polar opposite of the fight-or-flight response. Bear in mind that friendship helps both men and women. According to another report, men and women with the fewest social interactions are more likely to experience depression and anxiety.