Managing Your Stress and Anxiety With a Few Lifestyle Changes

stress and anxiety

Are you constantly feeling stress and anxiety and can’t seem to find any relief? That makes two of us! Many factors contribute to anxiety and how we feel about our overloaded lives as a whole. The most essential part of this equation is how well you take care of yourself physically and your daily habits. By cutting down on unnecessary junk food, sticking to a regular exercise routine, prioritizing sleep, and meditating – you will start seeing an improvement in how you feel overall.

Healthy Ways to Relieve Anxiety

Stay Active

Daily exercise is not only good for your physical health, but it’s also highly beneficial for your mental and emotional health. Regular exercise works just as well as medication does to ease anxiety for some individuals. And it’s not just a short-term thing; people have reported experiencing mental relief a few minutes after working out.

stay active

Limit Your Alcohol Intake

Yes, alcohol is a natural sedative. That’s why many people resort to drinking a glass of wine or whiskey after a long day. Alcohol may calm you at first and make you feel like you’re the happiest person in the world, but once the buzz lifts, anxiety will return with a vengeance. Rely on alcohol to relieve stress instead of addressing the root of the problem. You will most likely develop alcohol dependence. That said, limit your alcohol intake, especially before going to bed.

Avoid Smoking

Smokers regularly reach for a smoke during stressful times. Like alcohol, taking a drag on a cigarette when you’re feeling stressed is a quick fix that may worsen anxiety in the long run. Research has revealed that the earlier you start smoking, the higher your risk of developing anxiety disorders later down the line. Studies also hint that nicotine and other harmful chemicals in cigarettes alter pathways in the brain linked to anxiety. Get rid of this bad habit, and you will start seeing an improvement in how you feel and react to the world around you.

Limit Caffeine Intake

If you’re constantly anxious, caffeine is definitely not your friend. Caffeine is known to cause jitters, which may cause nervousness, neither of which is good if you’re already a ruffled soul. Research has shown caffeine may worsen anxiety disorders. It may also induce panic attacks in individuals with panic disorders. For some people, eliminating caffeine altogether may significantly relieve anxiety symptoms.

Get Some Sleep

Insomnia is a common symptom induced by chronic anxiety. Prioritize sleep by:

  • Going to your bedroom only when you’re tired and going to sleep
  • Not reading or watching television before bedtime
  • Not using your phone or computer in bed
  • Avoiding caffeine, large meals, and alcohol before bedtime
  • Keeping your room dark and cold
  • Going to sleep at the same time each night

sleep

Try Meditation

One of the main goals of meditation is to eliminate stressful thoughts from your mind and promote the calm and mindfulness of the present moment. Research from John Hopkins suggests 30 minutes of meditation every day may relieve some anxiety symptoms and even act as an antidepressant. 

Stick to a Healthy Diet

Low blood sugar levels or chemicals in processed foods such as synthetic additives, artificial colorings, and preservatives may induce mood changes in some individuals. Moreover, a high-sugar diet may also affect someone’s temperament. If you have chronic anxiety, monitor your eating habits. Drink your water, cut processed foods, and eat a healthy diet rich in carbohydrates, fruits, and vegetables.

Try Aromatherapy

Aromatherapy is the use of aromatic essential oils to promote health and overall well-being. The oils may be breathed directly or added to a diffuser. Studies have revealed that aromatherapy:

  • Helps you decompress
  • Helps you sleep
  • Boosts mood
  • Reduces heart rate and blood pressure

Some popular essential oils used to relieve anxiety include:

  • Bergamot
  • Clary sage
  • Grapefruit
  • Lavender
  • Ylang ylang

aromatherapy

Drink Chamomile Tea

Chamomile tea is a common home remedy used for centuries to calm nerves and promote sleep. A 2009 study showed chamomile might also be a powerful ally against generalized anxiety disorder. The study found that people who took German chamomile capsules (220 milligrams up to five times daily) had a more significant reduction in test scores that cover anxiety symptoms than those given a placebo.

Takeaway

If you’re constantly feeling anxious, incorporating the above ideas may help you regain a sense of calm. Keep in mind, home remedies may help ease stress, but they don’t replace professional help or significant lifestyle changes. Chronic anxiety may require therapy or prescription medication. Talk to your doctor about any looming concerns.

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