Top 10 Ways to Relieve Stress and Anxiety Quickly
How to Relieve Stress and Anxiety Naturally
Being stressed out has almost become a normal thing in this day and age. In fact, in the APA 2010 Stress in America Survey, 44 percent of Americans reported increased stress levels and almost a third of children reported stress-related symptoms.
So why is this a problem? Well, while a bit of stress is known to be good for us, too much can cause a lot of problems. Symptoms of too much stress include headaches, trouble sleeping, less energy, acne, pain, and more.
So what can you do to relieve some of that pent up stress and anxiety? Well, there are several different ways to relieve stress, but effective stress-management really comes down to self-care. Read the 10 tips below to learn how to relieve stress quickly, effectively, and best of all, naturally.
1. Listen to Some Music
Music is interesting because it can affect our moods immensely. For example, I’m sure you have a certain type of music you like to listen to in the gym to get yourself energized.
Just as you can use music to hype yourself up, you can also use it to help yourself relax. By listening to calming, stress-relieving music, you can actually reduce your anxiety and stress pretty significantly. There have even been studies done on this.
Now, the type of music you listen to will depend on what you like, but many people recommend classical music for de-stressing. You can also try searching through relaxing music on Youtube.
Another way to de-stress with music is by either creating your own (playing an instrument) or singing along to a tune. Maybe that explains why singing in the shower seems to just wash the worries away!
2. Use a Stress Relief Gadget
Stress relief gadgets may seem like a gimmick, but the act of fidgeting or squeezing a stress relief toy can actually help release the tension in your body caused by stress. So, next time you want to relax, squeeze a stress ball or play with that dust-gathering fidget spinner sitting in your junk drawer!
If you don’t yet have a stress-relieving toy, don’t worry! There are a ton of different stress-relieving gadgets on the market these days and you can pick one up for cheap on Amazon!
3. Get Moving
It’s pretty well-known that exercising is one of the best ways to reduce stress. Getting your body moving can help you forget about the stressful thoughts on your mind, and, according to Mayo Clinic, exercise will also pump up your endorphins which are feel-good hormones.
Now there is a problem: For some, going to the gym can be stressful in itself. That’s why it’s important to choose an exercise that you actually enjoy. You could go for regular hikes, play tennis, swim, there are a ton of options! To make it even more fun, get a friend to join you.
If you need some more exercise ideas, check out these swimming pool exercises or this quick at-home workout routine.
Sitting and meditating for 10 minutes a day doesn’t sound fun at all and I wouldn’t blame you for not wanting to do it, but it can be an extremely effective stress-management tool. Instead of letting your stress control your emotions, meditation teaches you how to take control.
One of the simplest ways to start your meditation practice is to try a relaxation response routine as outlined by WebMD. This practice will teach you how to put your body into a state of relaxation whenever you need it.
Along with meditating for at least 10 minutes each day, another way to quickly calm yourself down throughout the day is with a breathing exercise. Try the 4-7-8 technique to start.
5. Take a Stay-At-Home Day
A stay-at-home day is exactly what it sounds like: It’s a day where you stay at home all day and do pretty much nothing. Hang around the house, watch some movies or TV, spend time with your family, and just relax, laugh, and have fun.
While this might seem like a massive waste of time, it can be a lifesaver when you’re feeling super stressed out. After a stay-at-home day, I’m typically ready to bounce right back into the craziness of life.
6. Eat Some Stress Relieving Foods
Your diet plays a big role when it comes to stress and anxiety. Some foods can cause stress while others can help relieve it. So before you reach for that tub of ice cream to calm yourself down, try some of these stress-relieving foods instead:
- Fatty fish
- Pumpkin seeds
- Dark chocolate
- Green tea
- find more here.
As for foods you’ll want to avoid, try to stay away from sugar, limit your caffeine intake, and take it easy on the wine. Avoid processed carbs and artificial sweeteners as well.
7. Play a Stress Relieving Game
When it comes to stress-relieving activities, playing a game can be one of the best. There are a ton of different types of games you can play too. You could:
- Do a puzzle
- Play a calming mobile game
- Draw/Color (not really a game but still super effective for stress relief)
- Play a board game with the family
- Head to the driving range
I’m sure there are a ton of other stress-relieving games that I haven’t thought of as well. Leave your recommendations in the comments!
8. Do a Brain Dump
Doing a brain dump may sound silly at first, but if your stress and anxiety are stemming from having too much on your mind to the point where you’re tossing and turning at night, doing a brain dump is the solution that really works.
Doing a brain dump is pretty simple too: Grab a pen and a piece of paper (or your computer and a word doc), and just start writing down everything that comes to mind. It doesn’t matter what it is, just get it all out of your head. Go for as long as it takes.
After you dump everything out, you’ll probably notice you feel better already. Your head might even feel a bit lighter. Once you’re ready, you can return to your brain dump and begin to make sense of it all.
9. Get More Sleep
Speaking of tossing and turning at night, getting a bad nights sleep can have a big effect on your mood. The problem is, stress can make it even harder to fall asleep, and not being able to get a good nights sleep causes even more stress, so it’s a never-ending cycle.
So what can you do? Well, start by getting in the routine of going to bed and waking up at the same time every day. That can be a game-changer. If you’re already doing that, check out these other tips to improve your shut-eye.
10. Spend Time With Loved Ones
Last but definitely not least, make sure to take a break from the stresses of life to spend time with those who mean the most to you. Whether that means cuddling with your significant other, taking your dog to the park, spending a day with the kids, or visiting other family members, enjoy the time you have with your loved ones.
Related post: 12 Ways to Bring More Family Love into Your Home
Stress is inevitably going to affect us at different times throughout our lives, but it’s important to learn how to manage it so it doesn’t get out of hand. With the stress-relieving techniques above, you should be able to keep your stress and anxiety levels manageable to where they benefit you rather than harm you.
One last tip: Remind yourself of all the things you have to be grateful for. Sometimes we get caught up in wanting more more more when there’s already so much around us to be thankful for.
Now I want to hear from you! What’s your best stress-management technique? How do you relieve your stress and anxiety when it starts to become a bit too much to handle?
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I’ve already tried some of things on the list. These are simple yet effective as long as you’re consistent.