Stimulants such as caffeine can also exacerbate feelings of anxiety and restlessness. It is recommended to have no more than 400mg of caffeine a day, which is approximately the amount of caffeine found in 4 cups of coffee. It may also be useful to go completely caffeine-free for a time if you feel that your anxiety has been increased recently and your nervous system could benefit from being calmed down.
2.Exercise.
Stress is another factor that can be significantly reduced through physical activities, and exercise is one of the best stress relievers. Ideally, adults should aim for 30-60 minutes per day of moderate-intensity exercise such as walking, cycling or light strength training. This promotes the secretion of endorphins, which enhance mood independently. Getting active is also useful to overcome anxious thoughts and it also helps in having proper sleep.
3.Practice Relaxation Techniques.
Pranayama, meditation, yoga, and progressive muscle relaxation release the relaxation response in the body. It is recommended to dedicate 10-20 minutes a day to practice these techniques. It is recommended to use applications such as Calm or Headspace, as they offer a great variety of guided meditations. As time goes on, these activities help to condition your nervous system to be less stressed when under pressure.
4.Laugh It Off.
The fact is that humor is indeed good for stress, or to be more precise, good for stressed out individuals. Watch cheerful comedies or read humorous stories, or spend time with friends who will make you laugh. Humor in difficult circumstances can provide a more balanced view of the situation. You can even pretend to smile and laugh and this can make you feel a lot happier than before.
5.Set Realistic Goals.
Overloading oneself with such lofty goals can actually increase anxiety. Make reasonable daily and weekly targets you should meet without putting in extra effort. It is important to take breaks and be open to the fact that everything cannot always be accomplished. When I have a stack of tasks during the day, it is more helpful to set some of them for the following day rather than getting frustrated.
6.Listen to Soothing Music.
Loud music plays a negative role in the release of oxytocin as well as other happiness hormones in the human body. Make playlists of slow instrumentals, nature, or any kind of music that makes you calm. It is best to use this to relax in the evening or when working since the music can help create a serene environment.
7.Write Things Down.
Writing down all your ideas, concerns or things that you need to remember makes the mind less cluttered. There are numerous ways of handling stress, such as writing in a journal, making checklists, and reminding yourself of previous achievements and blessings. Even the mere writing can increase serotonin level in the body.
8.Limit News Intake.
Staying informed on current events may cause stress due to the abundance of negative news shared nowadays. Reduce your intake of news to 15 minutes in the morning and in the evening. Don’t go searching for more information on updates as it won’t probably affect you. Be knowledgeable but don’t saturate yourself 24/7.
9.Let Go of Perfection.
Attempting to achieve absolute flawlessness in terms of grades, job performance or home life can increase stress. Try to achieve your goals but don’t be too hard on yourself. Remember that your goals should be achievable and do not stress if you do not achieve some of them. It is okay not to be perfect because the focus should be on progress and improvement as a way of improving on mental health.
10.Connect with Community.
This is the reason why loneliness and isolation are some of the factors that cause anxiety to worsen. Start by incorporating close friends you trust and engage in communities that share or have similar beliefs and hobbies. This also helps to reduce one’s stress since you are focusing your attention on someone else and their needs. Understanding that there are other people who can relate to you and comprehend things from the same perspective that you do makes you feel understood.
Even if you make minor changes in these areas, you can begin to rebalance your nervous system to counter stress. Don’t be too hard on yourself and don’t expect drastic changes to occur immediately. With some experimentations, you will be able to have the best stress busting techniques that will last for a long time.
0 Comments