Many people experience anxiety and stress at some point in their lives. These people sometimes get stuck in a cycle of excessive thinking and are constantly thinking about various stressful issues.

Stress, in everyday terms, is the feeling that people experience when they are overwhelmed and trying to meet demands, these demands can be related to finances, work, relationships and other situations, but anything that threatens one’s health It can cause stress.

What is anxiety?

Anxiety is “extreme, excessive, and persistent worry and fear about everyday situations.” But it must be said that anxiety is a very natural feeling because your brain is trying to keep you safe from certain events. But you should pay attention to a certain degree of normality, anxiety is always normal and excessive worry can be a sign of having an anxiety disorder. Physical symptoms of anxiety can include: feeling stuffy, sweating, shaking, increased heart rate, and a sense of danger.

What is stress?

Stress is our body’s response to the pressures that are put on it. Many events that happen to us in life can cause this factor. It also usually occurs when we experience something new, unexpected, or threatening, or when we feel we have little control over the situation. Although we all experience stress from time to time, many times we do not even realize that we are affected by it.

In the rest of this article, we have mentioned several methods to deal with anxiety and stress, you can try each of them and see which one is the best method to improve your mental health.

Enough sleep

Stress is a response that has evolved in humans and animals to allow them to cope with important or dangerous situations. In humans, stress can cause the nervous system to release hormones such as adrenaline and cortisol. These hormones make the heart beat more effectively to circulate more blood to vital organs and muscles, preparing the body to take immediate action if necessary. According to researchers, insomnia at night increases the level of anxiety by about 30% and  Having regular and sufficient sleep lowers the stress.

Minimizing caffeine intake

Although a hot cup of coffee in the morning is just what you need to lift your spirits and boost your energy levels, it can also contribute to increased anxiety. Caffeine is a stimulant and affects your mind. So that by consuming caffeine, your brain works quickly and this can increase anxiety. If you also love coffee or tea, try to limit your consumption to one or two cups a day or you can try decaffeinated tea or coffee.

Not skipping meals

Similar to not getting enough sleep, not eating enough food can put your body in a state that is very dangerous for your mental health. Skipping a meal can cause your blood sugar to drop. When this happens, your body will produce more cortisol because it’s affected by stress. So it’s important not to skip meals, especially when you’re already stressed.

Exercise

Exercise is one of the best ways to reduce stress. It may seem contradictory, but creating physical stress in the body using exercise reduces mental stress. The benefits of exercise to reduce stress are even greater with regular exercise and routine. People who exercise regularly have less anxiety than those who do not exercise for several reasons.

Yoga

For several years, yoga has become an effective method of stress reduction and a great exercise for all ages. Although yoga has different styles, it follows a single goal; Effective connection between mind and body. In general, the research concluded that yoga can boost the mood and even be effective in treating depression and anxiety like an anti depressant. Yoga can help reduce cortisol, blood pressure and heart rate.

Mindfulness

Mindfulness is actually an exercise to put yourself in the present moment. This exercise can have an anti stress effect and eliminate negative thoughts from the mind. Recent research on college students showed that mindfulness can increase self confidence, and this further reduces the symptoms of stress and depression.

Listening to relaxing music

Listening to music can have many anti stress effects on the body. Soft, relaxing music can help lower blood pressure by encouraging the brain to relax, as well as lowering heart rate and stress hormones. Some classical and folk music can be relaxing, but listening to your favorite music in any style can also be effective. The sound of nature can also be very relaxing.

Deep breathing

Practicing deep breathing can help activate the parasympathetic nervous system, which is responsible for controlling reactions and calming down. When you take a deep breath through your nose and fill the entire volume of your lungs and then exhale slowly and countably, your heartbeat will slow down and help you feel relaxed.

Spending time with friends and family

Social support from friends and family can help us get through stressful situations more easily. A study concluded that women’s bodies release oxytocin, an anti stress agent, during certain times they spend with their friends and family.

Writing

One of the ways to reduce stress is to write. The first step is to record what is causing your stress. After that it can be helpful to write down what you are happy to have and appreciate it. Gratitude can be surprisingly stress relieving by focusing your mind on the positive things in your life.

We hope that all the methods mentioned above will be very useful for you and will end your anxiety disorders. Seek a diagnosis or treatment as soon as you realize you may have an anxiety disorder. Waiting too long or trying to ignore the problem will not only make your symptoms worse, but may also make it more difficult for you to seek treatment later. Your health is our wish.

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