9 Best Tips for Stress & Anxiety

1 - Exercise
A few tips for stress & anxiety:

Tips for Stress & Anxiety: 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.

There are a few reasons behind this:

  • Stress hormones: Exercise lowers your body’s stress hormones — such as cortisol — in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
  • Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.
  • Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental wellbeing.

Here are a few more tips for stress & anxiety: Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing, or yoga. Activities — such as walking or jogging — that involve repetitive movements of large muscle groups can particularly be stress relieving.

 

Tips for Stress & Anxiety

2 - Consider Supplements
A few tips for stress & anxiety:

Tips for Stress & Anxiety: Several supplements promote stress and anxiety reduction. Here is a brief overview of some of the most common tips for stress & anxiety:

  • Lemon balm: Lemon balm is a member of the mint family that has been studied for its anti-anxiety effects (2Trusted Source). Tips for Stress & Anxiety.
  • Omega-3 fatty acids: One study showed that medical students who received omega-3 supplements experienced a 20% reduction in anxiety symptoms (3Trusted Source). Tips for Stress & Anxiety.
  • Ashwagandha: Ashwagandha is an herb used in Ayurvedic medicine to treat stress and anxiety. Several studies suggest that it’s effective (4Trusted Source). Tips for Stress & Anxiety.
  • Green tea: Green tea contains many polyphenol antioxidants that provide health benefits. It may lower stress and anxiety by increasing serotonin levels (5Trusted Source). Tips for Stress & Anxiety.
  • 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. Tips for Stress & 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 tips for stress & anxiety (6Trusted Source). Tips for Stress & 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.

Shop for ashwagandhaomega-3 supplementsgreen tea, and lemon balm online.

 

Tips for Stress & Anxiety

3 - Reduce Your Caffeine Intake
A few tips for stress & anxiety:

Tips for Stress & Anxiety: Caffeine is a stimulant found in coffee, tea, chocolate, and energy drinks. High doses can increase anxiety. People have different thresholds for how much caffeine they can tolerate. If you notice that caffeine makes you jittery or anxious, consider cutting back. Although many studies show that coffee can be healthy in moderation, it’s not for everyone. In general, five or fewer cups per day is considered a moderate amount. High quantities of caffeine can increase stress and anxiety. However, people’s sensitivity to caffeine can vary greatly.

 

Tips for Stress & Anxiety

4 - Light a Candle
A few tips for stress & anxiety:

Tips for Stress & Anxiety: Using essential oils or burning a scented candle may help reduce your feelings of stress and anxiety. Some scents are especially soothing. Here are some of the most calming scents:

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

Tips for Stress & Anxiety: Using scents to treat your mood is called aromatherapy. Several studies show that aromatherapy can decrease anxiety and improve sleep. Aromatherapy can help lower anxiety and stress. Light a candle or use essential oils to benefit from calming scents.

 

Tips for Stress & Anxiety

5 - Write It Down
A few tips for stress & anxiety:

Tips for Stress & Anxiety: 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. Shop for journals online. Keeping a journal can help relieve stress and anxiety, especially if you focus on the positive.

 

Tips for Stress & Anxiety

6 - Chew Gum
A few tips for stress & anxiety:

Tips for Stress & Anxiety: For a super easy and quick stress reliever, try chewing a stick of gum. According to several studies, chewing gum may help you relax. It may also promote wellbeing and reduce stress. One study showed that people who chewed gum had a greater sense of wellbeing and lower stress. 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.

Shop for chewing gum online.

 

Tips for Stress & Anxiety

7 - Spend Time With Friends and Family
A few tips for stress & anxiety:

Tips for Stress & Anxiety: 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.

Keep in mind that both men and women benefit from friendship.

Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety.

Having strong social ties may help you get through stressful times and lower your risk of anxiety.

 

Tips for Stress & Anxiety

8 - Laugh
A few tips for stress & anxiety:

Tips for Stress & Anxiety: It’s hard to feel anxious when you’re laughing. It’s good for your health, and there are a few ways it may help relieve stress:

  • Relieving your stress response.
  • Relieving tension by relaxing your muscles.

In the long term, laughter can also help improve your immune system and mood.

A study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted.

Try watching a funny TV show or hanging out with friends who make you laugh. Find the humor in everyday life, spend time with funny friends or watch a comedy show to help relieve stress.

 

Tips for Stress & Anxiety

9 - Learn to Say No
A few tips for stress & anxiety:

Tips for Stress & Anxiety: Not all stressors are within your control, but some are.

Take control over the parts of your life that you can change and are causing you stress.

One way to do this may be to say “no” more often.

This is especially true if you find yourself taking on more than you can handle, as juggling many responsibilities can leave you feeling overwhelmed.

Being selective about what you take on — and saying no to things that will unnecessarily add to your load — can reduce your stress levels. Try not to take on more than you can handle. Saying no is one way to control your stressors.

 

Tips for Stress & Anxiety

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