How To Relieve Stress And Anxiety: 7 Easy & Effective Ways
We all have experienced stressful or anxious times at some point in our lives, whether work-related, family-related, finance-related, or health-related. Bills that keep piling up… Deadlines at work… Fights with a family member or friend… Competing demands and responsibilities at home…
Of course, it’s no secret that stress wreaks havoc on our overall health mentally and physically. And anxiety makes it difficult for us to lead happy and productive lives.
Yet, while we can’t always escape stress and anxiety, we can, however, look to healthy ways to cope, manage, and relieve them both. And now, that the coronavirus seems to be changing our lives day-by-day, as it has certainly taken front & center stage in most of our minds… more than ever, it’s times like this that we need to rely on options that give us relief.
What Is The Difference Between Stress And Anxiety?
While stress and anxiety can result in similar symptoms, they are, however, a bit different. Stress is generally caused by something external like a threat, change, or demand placed on the mind or body. It often leads to emotional and physical problems like anxiety, depression, hypertension, gastrointestinal issues, and so on.
On the other hand, anxiety is internal and technically a response to stress. Additionally, anxiety can sometimes persist even after the original trigger has gone.
Common Physical And Emotional Signs Of Stress Or Anxiety
- Sleep Problems (Insomnia)
- Fatigue & Low Energy
- Irritability
- Poor Concentration
- Worry, Nervousness & Restlessness
- Muscle Tension & Aches
- Stomach Ache Or Digestive Problems
- Rapid Heartbeat
- Headaches
If stress or anxiety is causing insomnia or other sleep problems, check out this post with an extensive list of solutions to help your sleep better.
Why Causes Stress Or Anxiety?
I touched on a few of these already, but these are some of the most common causes when it comes to stress and/or anxiety.
- Fear, Uncertainty, or Feelings of Loss of Control
- Major Life Changes (moving, changing jobs, etc.)
- Financial Problems
- Relationship Problems
- Work
- Illness or Injury (either for self, a friend, or a family member)
I struggled with both stress and anxiety in my mid 30’s, as well as in more recent years. In my 30’s, I think it stemmed from feeling completely out of control of various areas in my life.
I worked very hard at finding ways to manage my stress and, as a result, was able to reduce my anxiety quite successfully. But in more recent years, I somehow found myself slipping backward again.
It was as though suddenly anxiety had its hands wrapped around my neck, suffocating me. I realized I needed to go back to what had worked for me before, along with trying a few new solutions.
Which has led me to this helpful list that I’d like to share with you today. While the recent outbreak of the coronavirus has most of us feeling out of sorts, particularly those of us with “stay at home” statewide orders, right now, these seven ways to relieve stress and anxiety should undoubtedly come in handy.
7 Surprisingly Easy Ways To Relieve Stress & Anxiety
1: Unplug From Technology For An Hour
Unplug from the news, social media, and email for an hour. This will help right now in terms of the coronavirus, as well as when life gets back to normal, and you are dealing with more typical stress triggers. Watching and hearing about the coronavirus over and over repeatedly can keep you in a constant anxious state.
You want to stay up to date on ways to protect yourself, but there is a fine line between that and tipping into that emotionally unhealthy space.
Being stuck in the home, I could just watch CNN or MSNBC, scroll social media, etc. and be bombarded with anxiety-inducing stories about the virus. But I’ve made a deliberate choice to only check the news once a day.
I try to spend my day doing something creative to distract myself and then tune in for updates that I need to know for safety reasons in the evening.
When life is normal again, and you are dealing with more typical stress triggers, you can also try switching your phone to airplane mode or silent.
We are persistently inundated with ring tones and notifications, which can elevate our stress levels. According to Victoria Strohmeyer from UC Health, these little alerts “activate your sympathetic nervous system,” giving you a “little shot of adrenaline for every interaction.” *Adrenaline is a hormone our body produces during times of stress.
So, try to just BE for a moment IN THE MOMENT, not online, and not on your phone. Also, have real in-person conversations with those around you.
2: Make A “Worry” Box
Here’s a little trick to help you worry less and reduce some anxiety. Make a “Worry” Box… Every time a worry pops into your mind, write it down on a piece of paper and place it in the box.
This way, you are quite literally and physically releasing this worry from your mind. You are releasing it to the Universe or God (depending on your beliefs) and trusting that all your needs will be taken care of. It requires faith and spiritual trust.
- Take an empty shoebox, then label it with a marker and some tape.
- You can write on it, “The Universe provides an infinite supply; thus, all of my needs are met.” Or write one of God’s promises on it… “Give all your worries to him because he cares about you.” (1 Peter 5:7) or “You, Lord, give true peace to those who depend on you, because they trust you.” (Isaiah 26:3)
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3: Take Some Self-Care Time & Unwind With A Bath
Try taking a relaxing bath and just have a little private “self-care” time. Relax, breathe, listen to some music, and light some candles!
PRO TIP: Try this Cleopatra-inspired relaxing bath recipe!!
When you take care of yourself and reboot, you have more emotionally to give to others. You prevent yourself from becoming emotionally or mentally drained and running on empty.
4: Express Gratitude
While in bed before drifting off to sleep, think of 3 things you are grateful for (could be large or small things).
Examples: I am so grateful to have this big comfy bed to fall asleep in. I am so grateful for my loving children. I am so grateful for this weekend, where I can spend some time with my loved ones baking cookies and watching movies.
When we focus on the things that we are grateful for two things can happen…
- It makes room for the universe to send us more things for which we can be grateful.
- It mentally moves us away from the negative emotions of stress or anxiety and into a more uplifting, positive mental space.
5: Distract With Humor
Spend some time with friends or family watching a funny movie or a comedy show. Laughter reduces stress hormones, relaxes the physical body, and releases endorphins (mood-boosting, stress-reducing chemical).
6: Play A Game
Another way to provide some distraction… pull out that old Scrabble or Monopoly board and spend some time playing a game with the family. If you are alone, try some games like Solitaire, or Pigment (an adult coloring book) that you can play online or with your phone.
Games are a great way to shift your focus to an activity that is stimulating to the brain, and that also holds your full attention. Ultimately games can be a rather fun way to help relieve some of the stress and anxiety you may be feeling.
7: Eat Foods That Contain Tryptophan
Try consuming foods that contain tryptophan like turkey, salmon, cheese, or pumpkin seeds. Tryptophan is the precursor to serotonin (Reference: The Effects of Dietary Tryptophan on Affective Disorders).
Serotonin is a chemical in the brain that regulates our mood, sleep, and anxiety. By boosting the foods we eat containing tryptophan, we help our bodies to produce more serotonin, which in turn helps to elevate our mood while reducing anxiety.
Stress & Anxiety Relief: The Wrap Up!!
While we can’t control everything in life, we can control our response to things and find ways to manage our stress levels, as well as reduce and relieve anxiety. Try some of these tips and see what works best for you. You might be surprised at the results. Most of all, wishing you safety and relief during these times.
For a few more solutions to help reduce stress, check out this article…Surprising Ways Stress Impacts Your Skin Health + 10 Solutions To Help!
We want to hear from you… What do you find helpful when you are stressed or feeling anxious?
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Very well said. I agree with all your tips especially unplug from technology and take some self care time. I think both are very much import to relieve stress & anxiety.
I can attest to all of these strategies, especially unplugging from technology. I found that when I go on a walk, an especially lengthy one at that, it helps so much. When I get back to my work, my mind is refreshed. Definitely makes a difference.