Most people experience anxiety and stress. According to the American Heart Association, almost a third of Americans suffer from extreme stress. It can be difficult to cope with stress. Stress can also affect your physical and mental health. These 7 easy ways to relieve stress and anxiety are simple.
1. Get more mindful
Mindfulness can be described as a collection of techniques and practices that help you pay attention to the present moment. Mindfulness can help reduce anxiety and increase productivity.
If anxious thoughts start to creep in, you can find a way of being more mindful. This could be through journaling, meditation, or simply taking a deep, slow breath to refresh your mind on the present moment.
2. Exercise
It is one of the most effective ways to reduce stress. Although it might seem counterintuitive, exercising regularly is a great way to reduce anxiety.
Regular exercise can help reduce stress hormones cortisol and increase endorphins. Exercise can boost confidence and improve your mental health.
You can add a favorite exercise to your daily routines such as walking, hiking, and dancing. Even better if you have your own fitness equipment!
3. Try these breathing techniques
Stress can cause our breathing to change. We take shallow, shallower breaths and not deep, belly-deep breaths. Deep breathing can slow down our heart rate and promote relaxation. Deep breathing can be a great way to reduce stress.
Place one hand on your stomach and sit straight up. You can take a deep, long, inhale through your nostrils. This will fill your lungs with oxygen. As you exhale, your belly will rise. Take a deep breath through your nose and then exhale with your mouth. Repeat. For quick stress relief, pause and take 10 deep breaths.
4. It’s important to write it down
Are you ever overwhelmed by the number of things you need to do? Once your mind starts to tick through the mental list of things you need to do, get a pen and paper and begin writing it down.
You can be sure that your brilliant ideas, plans, and to-dos won’t go away once you’ve written them down. It gives your brain permission for you to write it down until it is ready to be rewritten. This will allow you to get better sleep, pay more attention and be more productive in the present moment.
5. Learn how to say no
Some stressors may not be within our control. However, we can take some steps to reduce them. You may find yourself consuming more than you can chew, which can lead to stress and overwhelm.
It’s not selfish to be selective in the things you take on. This empowers you to pay more attention to what really matters. Reduce stress by getting rid of unnecessary things.
6. Spend time with your loved ones
Spending time with loved ones, friends, and pets can help to release oxytocin. This chemical is found in the brain and promotes a positive mood. Another study showed that those with the least social connections are more likely to suffer from anxiety.
A strong social network can offer love and support, as well as a greater sense of purpose and belonging. It can also help us feel more self-worth and give us more meaning in life. Spend some time with the people you love, to enjoy a meal, board games, or other activities together.
7. It’s possible to stretch it out
Anxiety can make you feel as if the entire world is on your shoulders. It’s amazing what a little stretching can do for your body and mind. It’s possible to improve your mental and physical health by taking a moment to care for your body.
Anxiety can make you feel as if the entire world is on your shoulders. It’s amazing what a little stretching can do for your body and mind. It’s possible to improve your mental and physical health by taking a moment to care for your body.
Do you want to include stretching into your daily routine? A 5-Minute Stretching Routine will help you relieve tension and tighten your muscles, as well as reduce anxiety and stress.
This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of youth sports performance training near me, one-on-one training, small group classes, and specialized courses for a wide variety of athletics, sports training, and body goals!