7 simple ways to reduce stress and anxiety



The human body is designed to experience stress and react to it. Stress can be positive “eustress” such as a getting a job promotion or being given greater responsibilities – keeping us alert and ready to avoid danger.

Stress becomes negative distress when a person faces continuous challenges without relief or relaxation between challenges. As a result, the person becomes overworked and stress-related tension builds.

However, anxiety leads to physical symptoms including headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping. Research suggests that stress also can bring on or worsen certain symptoms or diseases.
Here are the 7 simple ways to reduce stress and anxiety below:
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. People who exercise regularly are less likely to experience anxiety than those who don’t exercise.

2. 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.

3. Chew gum

One study showed that people who chewed gum had a greater sense of wellbeing and lower stress. For a super easy and quick stress reliever, try chewing a stick of gum.
4. Spend time with family and friends
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.
5. Learn to avoid procrastination 
Procrastination can lead you to act reactively, leaving you scrambling to catch up. This can cause stress – which negatively affects your health and sleep quality.
6. 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.

7. Consider supplements

Several supplements promote stress and anxiety reduction. Here is a brief of the most common ones:

  • Omega-3 fatty acids: One study showed that medical students who received omega-3 supplements experienced a 20% reduction in anxiety symptoms
  • Lemon balm: Lemon balm is a member of the mint family that has been studied for its anti-anxiety effects.

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