5 Ways to Deal with Stress and Anxiety

Have you ever found yourself in a daze? Mulling over your life in such a malaise? Not knowing quite why you were feeling this way? Not believing that things would turn out okay?

In younger days, I can recall being stressed and anxiety ridden. Never understanding how to gain control of my emotions. Feeling betrayed by my mind. Reducing my stress and worry took time.

Anxiety and stress are common life problems. About 70% of adults in the US go through anxiety and stress daily. If you're looking to reduce your stress levels, here are 5 simple ways that will help you do just that:

1. Start Exercising

Exercising is one of the best ways of combating stress. Although this sounds like a contradiction, physically stressing out your body helps relieve mental stress. There are many benefits to exercising regularly. People who exercise have reduced stress levels compared to those that don't exercise at all.

Why does exercise help? I'm so glad you asked!

The reasons why exercise helps are:

• Exercise helps to decrease your body’s stress hormones - cortisol if done regularly. It also helps in releasing endorphins which improve your mood and acts as a painkiller.
• It also helps improve sleep quality which can get disturbed by anxiety and stress.
• Exercise also promotes confidence and competency to boost your mental wellbeing.

Stick to an exercise routine or any physical activity such as rock climbing, running, yoga, etc. Activities that involve large muscle movements are stress relieving. In fact, I've often found that good old fashioned walking can make a world of difference when done regularly.

2. Take Food Supplements

It may sound like a surprise, but various supplements help reduce stress and anxiety. Some common ones are shared below:

• Lemon Balm: it is a member of the mint family and is known to have anti-anxiety effects.
• Omega-3 Supplements: According to scientific research, medical students who consume omega-3 supplements went through a 20% decrease in anxiety symptoms.
• Ashwagandha: Ashwagandha is stress-relieving herbal medicine. It is quite effective.
• Green tea: Green Tea has antioxidant properties that are beneficial for health. It reduces anxiety and stress by decreasing the serotonin levels.
• Valerian: Valerian root is a sleeping agent that provides a tranquilizing effect. It has valerian acid which helps with gamma-aminobutyric acid receptors to reduce anxiety.
• Kava kava: Kava Kava is a member of the pepper family. It is used as a sedative in the South Pacific, it is also becoming common in the US and Europe to handle stress and anxiety.

Some supplements may not suit you. So always consult with a doctor to proceed further.

3. Light Scented Candles

Essential Oils and burning scented candles are also a great way for reducing stress all around. Some scents are very soothing. Here are some calming scents:

Using scents for reducing stress is also called aromatherapy. It is proven to have a decreased effect on anxiety and sleep.

4. Decrease Your caffeine intake

Caffeine is found in chocolate, energy drinks, tea, and coffee. Consuming it in high amounts increases anxiety. Caffeine tolerance level varies from person to person. If you feel frustrated and anxious, decrease your caffeine intake.

I once heard a fascinating talk on caffeine and what it actually does for our bodies. Caffeine actually doesn't give us any energy. It blocks our adenosine receptors that tell us that we're tired or fatigued. But it technically doesn't give us energy.

Although studies suggest that consuming coffee is healthy if done in moderation, this doesn't work for all people. It's best to reduce your caffeine intake in case of increased stress and anxiety.

5. Start Chewing Gum

How about chewing gum. It is one of the simplest stress-relieving remedies that has been around for a long time. This is proven by studies that show that people who chewed gum had lower stress levels and felt better about themselves.

One reason is that the chewing gum makes your brain feel the same waves it makes in the mind of relaxed people. Another health benefit is that it directs blood flow to your brain. One recent study indicated less stress in people who have a strong habit of chewing. Probably why it is commonly used by people who wish to quit smoking!

Stress can make you ill. By adopting one or all these tips, you will surely cut down your anxiety and stress levels so you can stay calm and at peace.