Stress and anxiety are something that everyone will experience from time to time. Many encounters can lead to us feeling stressed or anxious, from social pressures, heavy workloads, or even when you’re facing a dilemma. When it gets too much, this causes a reduction in productivity, higher chances of health problems, or chronic symptoms of depression or anxiety.
At times, it might be daunting and impossible to combat stress, but if you’re struggling with doing so, these simple stress-relieving techniques will do just the trick.
1. Regular Exercise
Exercising is one of the most prominent and vital things you can do to tackle stress. Placing physical stress on your body through exercising is not only good for your heart and keeps you in shape, but it also provides stimulation and calm to counter stress.
Research has shown that people who exercise regularly are less likely to experience anxiety as exercising lowers your body’s stress hormones. At the same time, it also releases endorphins, which are chemicals that boost your mood and serve as natural “painkillers”.
You also feel more motivated and confident in your body, which promotes your mental well-being. Consider activities like a morning jog, brisk walking, climbing or yoga. If you are physically active, it can help your mind to stay assertive and healthy too.
2. Lower Your Caffeine Intake
Found in coffee, tea, chocolate and energy drinks, excess caffeine can lead to significant levels of stress and anxiety. Coffee stimulates adrenaline in your body which might give you the initial boost temporarily, but you’ll soon feel increased fatigue. This might also potentially affect your sleep cycle. Aim to cut down your intake – less than three cups per day is the recommended consumption level of caffeine.
3. Listen To Soothing Music
Listening to slow-paced instrumental music can speed up the relaxation response on your body by lowering your blood pressure, heart rate and stress hormones. Specifically, certain types of classical, soft pop and or cinematic music scores can be exceptionally soothing, but merely listening to the music you enjoy can leave a positive impact on you too. Nature sounds, like waves crashing or the pouring rain, are also often incorporated into relaxation and meditation music as they can be very calming too.
4. Deep Breathing
Mental stress activates your sympathetic nervous system, releasing stress hormones which explains why you might experience physical symptoms like an increased heartbeat, constricted blood vessels and harder breathing.
Deep breathing exercises help activate your parasympathetic nervous system, which takes control of the relaxation response. Focus on the goal of deep breathing which is to take slower and deeper breaths. This will slow down your heart rate and eventually, allow you to feel more composed and at peace.
5. Spend Time With Your Loved Ones
Nothing can replace the quality time you spend with your loved ones, and this includes your pets. Social support from your loved ones is essential to help you get through stressful and challenging times. In stressful situations, you feel incredibly vulnerable and weak, and at times like this, healthy relationships will lift your spirits. A study also found that people with fewer social connections were more likely to suffer from depression and anxiety, so don’t be afraid to confide in your loved ones.
Even though anxiety and stress can arise anywhere at any time, these above-mentioned tips can help to reduce and relieve the pressure you feel, improving your overall mental health.
If it gets too overwhelming, seek professional help to receive the support you need. You can also download our MyCLNQ app to talk to an online doctors in Singapore and arrange for an online medical consultation conveniently.