7 Simple Ways To Reduce Stress And Anxiety
Easier than you think.
Hey girl. R e l a x . . . Yeah, you. You deserve it. It's good for you and it takes less time than you think. You don't need a spa weekend to get the same benefits from the list we've dug up for you.
Whether it's work-related issues, a fight with a friend or family problems, everyone feels overwhelmed with stress sometimes. Not every day can be sunshine and butterflies... And while therapy is an (expensive) option, here's what you can do in five minutes to reduce and prevent stress.
1. Listen to whispers.
Autonomous sensory meridian response or ASMR for short is a euphoric experience caused by noise frequencies that create “tingle like” feelings throughout your body and cause you to relax.
The viral videos are just beginning to whisper their anti-anxiety secrets to scientists. If you haven’t already, type in ASMR into Youtube and see for yourself that these quiet whispers really do calm us down.
This one might be obvious but it’s obvious for a good reason. Meditation is perfect for reducing anxiety in both short and long-term.
Research shows you only need 10-15 minutes of meditation per day to get health benefits, which includes reducing stress hormone levels, increasing serotonin and strengthening your ability to let go of thoughts that don’t serve you.
3. Hug some trees.
From 2004-2015, Japanese scientist spent $4 million studying the impact of trees on humans. The money was well spent because they found that it reduces anxiety, boots your immune system, and amplifies feelings of wellbeing.
Fresh air actually is good for you - the trees emit essential oils of phytoncide which improve your overall health and happiness.
4. Chew gum.
A recent study has proved that people who chew gum while multitasking under stress had lower cortisol levels, reduced stress and increased levels of alertness and performance.
Another study said that can improve your overall mood, and increase levels of peace. You’ll also have fresh breath which is a bonus too.
5. Catch some Zs.
This one also might be obvious but it's important. If you’re prone to anxiety, it’s crucial you get enough sleep. According to neuroscientists out of UC Berkeley, when you don’t get enough sleep, your brain’s amygdala and insular cortex both light up in a pattern similar to the abnormal neural activity of people with anxiety disorders.
“These findings help us realize that those people who are anxious by nature are the same people who will suffer the greatest harm from sleep deprivation.”
To put it simply - if you’re already anxious, you’re far more likely to develop full-on anxiety disorder if you don’t get enough sleep.
Laughter triggers your stress response, causing your heart rate and blood pressure to spike. When it stops it calms your nervous system down to a point where you feel not just relaxed, but happy too.
Laughing also stimulates your heart and lungs, bringing in lots of oxygen-rich air. Helps the brain’s feel-good neurotransmitter, and improves your overall immune function.
7. Put your phone down.
Unsurprisingly, research shows that people are less stressed when they aren’t on their phones. Whether your checking emails, scrolling social media, you are creating unwanted anxiety for yourself.
The key is to limit how often you’re doing it. You shouldn’t neglect your phone entirely, but perhaps set times for yourself when you check your phone. Consider taking all that time you spend on your phone to meditate, go outside, watch a funny video instead.
Up next, how technology is affecting your relationships — and your mood.