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Tips to Release Stress and Anxiety

TIPS TO RELEASE STRESS AND ANXIETY


Stress and anxiety are common experiences for most people. In fact, 70% of adults say they feel stress or anxiety daily. Here are 16 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. 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.


Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.

2. 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. Laugh

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.

4. Learn to say no

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.

5. Take a walk in nature.

Not only will walking trigger the release of endorphins which can reduce stress hormones, but being out in nature can boost serotonin levels which can also contribute to an improved sense of well- being. Buy a plant. Not only does filling your room with flowers look pretty and purify the air, but being around plants can help people feel more relaxed and actually reduce your likelihood of developing stress related depression.

 

 

Resources : 


1. ULTIMATE WAYS TO CHILL OUT AND REDUCE STRESS https://www.ditchthelabel.org/101-
ultimate-ways-chill-reduce-stress/?gclid=CjwKCAiApNSABhAlEiwANuR9YMUvTh-
VuU7QrZGugYew4amGzQyuC2-Utm8-FY_8AsV-6A16WGtYBRoCDy8QAvD_BwE

2. SIMPLE WAYS TO RELIEVE STRESS AND ANXIETY https://www.healthline.com/nutrition/16-
ways-relieve-stress-anxiety#_noHeaderPrefixedContent

Date of Input: 29/01/2021 | Updated: 03/02/2021 | aslamiah

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