Stress and anxiety are common experiences for most people. In fact, 70% of adults in the United States say they feel stress or anxiety daily.
Here are 5 simple ways to relieve stress and anxiety:
1. Exercise
Exercise is one of the most important things you can do to combat stress.
It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress.
The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who don’t exercise.
2. Consider supplements
Several supplements promote stress and anxiety reduction. Here is a brief overview of some of the most common ones:
Lemon balm: Lemon balm is a member of the mint family that has been studied for its anti-anxiety effects.
Omega-3 fatty acids: One study showed that medical students who received omega-3 supplements experienced a 20% reduction in anxiety symptoms.
Ashwagandha: Ashwagandha is an herb used in Ayurvedic medicine to treat stress and anxiety. Several studies suggest that it’s effective).
Green tea: Green tea contains many polyphenol antioxidants which provide health benefits. It may lower stress and anxiety by increasing serotonin levels.
Valerian: Valerian root is a popular sleep aid due to its tranquilizing effect. It contains valerenic acid, which alters gamma-aminobutyric acid (GABA) receptors to lower anxiety.
Kava kava: Kava kava is a psychoactive member of the pepper family. Long used as a sedative in the South Pacific, it is increasingly used in Europe and the US to treat mild stress and anxiety.
Some supplements can interact with medications or have side effects, so you may want to consult with a doctor if you have a medical condition.
3. Write it down
One way to handle stress is to write things down.
While recording what you’re stressed about is one approach, another is jotting down what you’re grateful for.
Gratitude may help relieve stress and anxiety by focusing your thoughts on what’s positive in your life.
4. Chew gum
For a super easy and quick stress reliever, try chewing a stick of gum.
One study showed that people who chewed gum had a greater sense of wellbeing and lower stress (1).
One possible explanation is that chewing gum causes brain waves similar to those of relaxed people. Another is that chewing gum promotes blood flow to your brain.
Additionally, one recent study found that stress relief was greatest when people chewed more strongly (2).
5. Spend time with friends and family
Social support from friends and family can help you get through stressful times.
Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times.
One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called “tend and befriend,” and is the opposite of the fight-or-flight response (3).
Keep in mind that both men and women benefit from friendship.
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