Most adults in their 20s and 30s are filled with anxiety and overwhelmed by stress. Anxiety can manifest through a lot of reasons, like starting a new job, becoming a parent, managing work or even everyday burden of interactions. It is the most common psychological disorder that people struggle with, often followed by high stress.
Anxiety and stress can take a toll on your overall health with tensions felt throughout the body, trouble in sleeping, constant worry and avoiding anxiety triggers.
Adapting some simple techniques in your everyday life can have a big impact in regulating it.
You can also induce less commonly recognized signs like constant self-doubt, difficulty concentrating, fearing the worst and being irritable by people around you. Thankfully, adapting some simple techniques in your everyday life can have a big impact in regulating it.
Here are 7 simple ways through which you can manage anxiety and stress.
- Regulate Your Breathing
Mental stress triggers your sympathetic nervous system, which signals your body to go into “fight or flight” mode. This reaction releases stress hormones and you experience physical symptoms like constricted blood vessels, faster heartbeat and rapid breathing.
Deep and regulated breathing exercise can activate your parasympathetic nervous system that controls the relaxation response. There are numerous breathing exercises you can try including diaphragmatic breathing, belly breathing, abdominal breathing and paced respiration. The goal is to focus on your breath and make it slower and deeper.
- Manage And Write Your Thoughts
Another way to handle stress is by regulating negative thinking and writing down your thoughts. You can also write things that you’re grateful for which helps in focusing your thoughts on the positive side of your life.
Another technique is to practice mindfulness which anchors your mind in the present moment. You can adapt several methods like mindfulness-based cognitive therapy, mindfulness-based stress reduction, meditation and yoga. This might also result in increasing self-esteem and lowering anxiety and stress further.
- Exercise Regularly
Regular exercising is one of the most common techniques to combat stress. Putting physical stress on your body can actually result in relieving the mental stress. Regular exercise results in lowering your stress hormones, improving your sleep quality and increasing your confidence.
You can identify an exercise routine or activity you enjoy, like jogging, running, walking, rock climbing, dancing or yoga. These activities involve repetitive movements of large muscles which can be particularly stress relieving.
- Avoid Procrastination
Another important way to take control over your anxiety is to stay on top of your priorities and avoid procrastinating. Procrastination leads to reactive actions which leaves you scrambling to catch up.
You should get in a habit of making a to-do list for better organisation and set realistic deadlines for yourself. Get the work done which needs to be done today and give yourself some uninterrupted time and avoid multitasking.
- Spend Time With Friends And Family
Moral and social support from your close friends and family, even your pet, can help you get through stressful times and lower risks of anxiety. Spending quality time with loved ones can give you a sense of belonging and self-worth.
One study found that women spending more time with friends, family and children are less stressed, since it helps in releasing a natural stress relieving hormone- oxytocin.
- Use Essential Oils Or Scented Candles
Using scents to lift up your mood is called Aromatherapy. Many studies have found it useful in lowering anxiety and improving sleep.
Using essential oils or burning scented candles can help relieve your feelings of anxiety and stress. Some scents including lavender, rose, sandalwood, chamomile, orange blossom can be highly calming.
- Consider Using CBD Hemp Flowers
Another effective method to reduce stress is by consuming CBD. Cannabidiol (CBD) is a natural compound of the Cannabis sativa plant. It is sold in several forms including CBD Hemp Flowers or its supplements like oils, capsules, tinctures and more.
It has many therapeutic properties and health benefits which includes curing pain, seizures, inflammation, psychosis or mental disorders, anxiety, depression, among others. It can also work in regulating your sleep pattern.