It is Difficult to escape stress and anxiety today. Our connected world sometimes takes us away from true values to focus on superficial things, and ends up stressing us. Dealing with daily stress or anxiety is not easy, but there is a solution. If stress and anxiety are for you a pet peeve that handicaps you on a daily basis, there is a relief waiting for you.
There are plenty of natural stress reliefs that can help you get rid of anxiety, and other types of emotional and psychological strain. In this article, you will discover 22 natural ways to de-stress in no time, at work or elsewhere, and improve the quality of your daily life.
You have nothing to lose but everything to win by practicing them. Here are 22 scientifically proven anxiety and stress relief and management tips that should help you live a life free of negative worries.
A recent study found that gardening can reduce the risk of dementia and stress by 36%. With lots of tools that make gardening easier, You can plant a small garden in your backyard, even in a small area.
Gardening helps reduce stress and improve mental health by reducing cortisol levels even more than reading a book. Cortisol is a stress hormone released by the adrenal glands which helps the body deal with stressful situations.
Just sitting in a garden and contemplating it also helps.
Take a deep breath
Breathing is a powerful therapeutic force. Breathing in deeply would provide your body with the oxygen it needs for complete relaxation and soothing. Breathing exercises can bring immediate relaxation when stressed and anxious.
Here is a calming breathing technique for stress, anxiety and panic, which takes just a few minutes and can be done anywhere.
If you’re sitting, place your arms on the chair arms. If you are lying down, place your arms a little bit away from your sides, with the palms up. Let your legs be straight, or bend your knees so your feet are flat on the floor.
- Let your breath flow as deep down into your belly as is comfortable, without forcing it.
- Try breathing in through your nose and out through your mouth.
- Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.
- Then, without pausing or holding your breath, let it flow out gently, counting from 1 to 5 again, if you find this helpful.
- Keep doing this for 3 to 5 minutes.
Walk for a few minutes, preferably outdoors
Whether at your place of work or elsewhere, walking outdoors, preferably in a natural place with no or little motorized traffic, even for ten minutes would allow endorphins necessary for relaxation.
Do not deprive yourself of a daily walk, when you get back from work, on the way out or at lunch break.
Consider a “snack therapy”
Eating can help release stress; although some people often feel guilty afterwards. Relieving your stress with food is not bad, as long as you eat healthy foods. Favor healthy crackers, and especially those that fit you well. You can also consider two hard-boiled eggs with bread and a drizzle of olive oil, an avocado and along with a few nuts or a large bowl of sugar-free granola.
Enjoy the moment as if it were a therapy session! Be careful, however, of unhealthy fats and sugars which could irritate you, and have the opposite effect…
Write your fears down on paper
Public speaking or apprehension of meeting people, can cause real anxiety. When this panic fear begins to show up, take your pen and write down your dark thoughts on paper! Then analyze the nature of your anxiety. Is it: a fear of failure or of the gaze of others, a lack of confidence, a fear of asserting oneself?
Determine the cause and write a possible solution, even a very slim one. Writing down your thoughts can help you deal with stress more easily by putting it into words.
What does stretching do in all of this, you might ask? Stretching is, however, a good way to relieve stress and anxiety. It allows, as it occurs in the practice of yoga, to energize your muscles and your tendons at half mast, and to refocus.
When you’re late, prone to stress, try this technique to relieve tension. It is a powerful stress and anxiety relief. It won’t take you more than a few seconds. No excuse.
Make a gesture of victory in front of your mirror
Sometimes it’s all in the mind. Nothing is more engaging than adopting a winning behavior! To boost your self-confidence, you can take postures or make signs that symbolize victory, a position of strength and success.
Do them in front of your mirror just before going on a date for example. And tell yourself that you are going to succeed!
Meditation and sophrology are sadly neglected subjects in schools and churches … However, we would have everything to gain from teaching them. Daily meditation in nature allows to approach life with more serenity, and prevent stress and anxiety.
“Meditation helps bring yourself back to the real self and reduces stress…” Daily Meditation can also reduce anxiety, chronic pain, depression, heart disease and high blood pressure.
Visualize a pleasant, imaginary or upcoming scene
Many scientists have been able to approve the effects of the visualization on the mind and morale. You only have to observe the positive results of positive imagination on certain psychological pathologies and addictions to realize this.
When stress is crushing you down, visualize a pleasant situation, resulting from your imagination (a peaceful scene for instance), or very real moment (a memory, a situation you look forward to).
Be Open for Critics
If you are a public figure or have a business it is easy to receive bad reviews, sometimes even if you do everything good. On a professional level, keep your calm when you are being criticized. Do not hesitate to ask for feedback from your customers or listeners to benefit from an outside (and neutral) view of your service.
Remain calm and confident regardless of the feedback. Sometimes the attacks are signs you are doing good. Focus on Questions and reviews that allow you to improve.
“Snort” essential oils
Aromatherapy is great for body and soul! Breathing in targeted essential oils will allow you to relax and release your tensions.
The perfect elixirs for those with anxiety or stress include: lavender, bergamot, marjoram, sandalwood, chamomile, and mandarin essential oils.
Take a scented bath
Nothing could be more soothing to relax the body and mind than a good hot bath! We hope that you are not stressed too regularly or your water bill will increase considerably.
In short, the only negative about this natural stress relief is increased electric bills, but the positive effects on the mind are vast and fast.
Get a massage
Whether in a professional office or in the privacy of your bedroom, massage is an excellent technique to relax and relieve accumulated tension. For Asiatic people, it is even a way to stay healthy.
Studies of the benefits of massage demonstrate that it is an effective treatment for reducing stress, pain and muscle tension. While more research is needed to confirm the benefits of massage, some studies have found massage may also be helpful against anxiety.
Listen to soft music and recomforting sermons
A soft and slower tempo can quiet your mind and relax your muscles, making you feel soothed while releasing the stress of the day. Music is effective for relaxation and stress management. Researchers at Stanford University have said that “listening to music seems to be able to change brain functioning to the same extent as medication.”
You can go on YouTube and watch a faith building sermon that would help you strengthen your relationship with God, and surrender all problems to him. “This is the confidence we have in approaching God: that if we ask anything according to his will, he hears us.
No need to send your donation to a preacher in order to receive the blessing of God. The only way to be blessed by grace is to obey to God’s law.
Watch non-violent Animal Documentaries
Very few people are aware that animal and nature videos are powerful stress relief. In your room or in a quiet place, go to YouTube and watch a non-violent documentary based on nature or animals. Ocean animals and birds are very effective.
As you watch many videos, create an anti-stress playlist of videos that really works for you. Playlisted those that have very positive calming effects on your body and mind.
Go for a walk in the fresh air
Sometimes the simplest remedies are also the most effective. Going for a walk in outdoors, hiking in the heart of nature with breathtaking panoramas, walk on the seashore, can be an excellent solution to recharge your battery and relieve stress.
Nature soothes us, no need to prove it anymore. And when the weather doesn’t allow you to set foot outside, baking delicious, fragrant foods can be another solution.
Eat sweet potato or a banana
Sweet Potatoes and bananas are natural antidepressants. These foods, rich in potassium (blood pressure regulating action), are a good alternative for regaining the energy necessary for a good mood and replenishing your body of potassium and magnesium.
Sweet potatoes are loaded with magnesium, one of the best minerals for promoting relaxation, calmness and improved mood; and potassium, which helps regulate heart beat when we are anxious or stressed.
Surround yourself with green indoor plants
If You cannot afford a whole garden, what about some indoor plants? Having green plants in your workplace or your home would reduce your blood pressure, anxiety, and, by extension, stress and emotional tension. Invest in stress relief houseplants which have been found in studies to reduce stress and promote healthy breathable environment.
Some varieties even have the gift of purifying the air and absorbing indoor pollution. Here are the top 10:
Turn off your mobile phone and move away from your PC
Obviously, when you work on the computer all day, it’s hard to follow this trick when stress takes over. That said, you should definitely get some time in your schedule when you are given a break! At noon or when you get back from work, take a break, no matter how short it is.
Prolonged exposure to screens increases stress, sleep disturbances, and even depression. It is also important to avoid screen exposure of Cell phones, computers and TVs at least 2 hours before going to bed.
Be artistically active
Get yourself busy by doing some artistic works that would improve your mood. Painting, drawing, jewelry, and sewing are all the creative arts that can help you de-stress, and better manage any anxiety that is killing you inside.
A new Drexel University study found that making art can significantly reduce stress-related hormones in your body. The higher your cortisol level, the more stressed you’re likely to be.
Do anti-stress yoga position
Some yoga positions are conducive to immediate relaxation, and do not necessarily require mats or large spaces. You can do them almost anywhere by isolating yourself in the bathroom, for example. This is particularly the case with the “eagle” (Garudasana) and “child” (Balasana) or the “Downward Dog Pose (Adho Mukha Shvanasana).
And above all, do not forget to breathe deeply and slowly. Relaxation therapy is the key to good stress management.
Have great sex
If Sexual violence destroy, a great and satisfying sex heals. Studies show Sex can help lower stress by increasing endorphins and other hormones that boost mood. As a form of exercise, sexual intercourse can also help calm you down and have a great sleep.
In addition, a Scottish study published in the journal Biological Psychology found that sexual activity prevents increases in blood pressure during stressful events.