10 BEST WAYS TO REMOVE STRESS | NAMNA YA KUONDOA STRESS
Stress and anxiety are common experiences for most people. In fact, 70% of adults in the societies say they feel stress or anxiety daily.
Here are 10 Best ways to relieve stress and anxiety:
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.
The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who don’t exercise
2. Spend time with friends and family
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.
One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called “tend and befriend,” and is the opposite of the fight-or-flight response.
Keep in mind that both men and women benefit from friendship.
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.
In the long term, laughter can also help improve your immune system and mood.
A study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted (15Trusted Source). Try watching a funny TV show or hanging out with friends who make you laugh
4. Learn to avoid procrastination
Another way to take control of your stress is to stay on top of your priorities and stop procrastinating. 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 (16). Get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.
Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself.
5. Take a Walk
Exercise is a fantastic stress reliever that can work in minutes. Taking a walk allows you to enjoy a change of scenery, which can get you into a different frame of mind, and brings the benefits of exercise as well.
So whether you just need to take a stroll around the office to get a break from a frustrating task or you decide to go for a long walk in the park after work, walking is a simple but effective way to rejuvenate your mind and body
6. Get a Hug From a Loved One
Physical touch can do a lot to relieve your stress. Hugging a loved one can be especially beneficial. When you hug someone, oxytocin (also known as the “cuddle hormone”) is released. Oxytocin is associated with higher levels of happiness and lower levels of stress.
Oxytocin also causes a reduction in blood pressure. It reduces the stress hormone norepinephrine and can produce a sense of relaxation. So don’t be afraid to ask a loved one for a hug if you need it. It’s good for both of you and it can be one of the simplest forms of stress relief available.
7. Eat a Balanced Diet
A poor diet can bring greater reactivity toward stress.11 Emotional eating and reaching for high-fat, high-sugar foods can provide a temporary sense of relief that adds to your long-term stress.
Refined carbs, like cookies and potato chips, can cause a spike in blood sugar. When your blood sugar crashes, you might experience more stress and anxiety.
Consuming a healthy diet can help you combat stress over the long haul. Foods like eggs, avocado, and walnuts support mood regulation and energy balance.
8. Make Time for Leisure Activities ( Try Progressive Relaxation)
Leisure activities can be a wonderful way to relieve stress.12 Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun.
But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you’ll perform better, which means leisure time may make your work time more efficient.
Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life.
9. Practice Yoga
Yoga combines physical movement, meditation, light exercise, and controlled breathing—all of which provide excellent stress relief.13
And while you’re likely to reap immediate benefits from a single yoga session, you’re likely to receive long-term benefits if you incorporate it into your life in a consistent way.
Yoga offers a variety of physical, psychological, and spiritual benefits. To get started, you might take a class, enroll in an online program, or use an app to help you begin practicing.
10. Listen to soothing music
No matter what the song, sometimes belting out the lyrics to a favorite tune makes everything seem all right. If you’re in a public place, just listening to music can be a quick fix for a bad mood. Classical music can be especially relaxing right before bedtime.