7 Ways to Relieve Stress and Anxiety
With our fast paced world and our high demand work environment, stress and anxiety are at all an all time high.
I was dealing with a high amount of stress from my career and decided to take action. I started using the following techniques to reduce my stress and calm my anxiety. If you too are feeling overwhelmed, you can benefit from all of these remedies. The following 7 strategies are long term solutions to improve and relieve the stresses in your life.
1. Meditation
By far the number one way to help calm yourself and lower your stress level is to simply close your eyes and breathe. It's that simple.
There have been countless studies done on the benefits of meditation and although it is guaranteed to help you, you have to practice it every day to see the true benefits.
Our minds were simply not designed for this much stimulation. At any given time we are dealing with a flood of decisions and outcomes that are looming over us. These decisions include: pressure from work, paying bills, saving for retirement, family life, and many more. It can be overwhelming.
How to get started - Clear some time out of your day, find a quiet place (it can even be in your car), close your eyes and just focus on your breath for 15-20 minutes. As thoughts pop in your mind try to slowly focus back on your breath. It sounds simple because it is, but the effects can be profound.
I have put together a free, short eBook on how I meditate. I hope it finds you well. You can find a link to it here.
The more time you spend meditating, the more you train your brain to not be so reactive, and to enjoy life by living in the moment.
Anxiety is the price we pay for the human ability to choose.
Soren Kierkegard
2. Exercise
What meditation can do for your mind, exercise can do for your body.
One thing that I have come to recognize is that when I finish a workout I immediately feel better. Exercise is, quite possibly the quickest path to relief from stress and has some of the longest lasting effects.
A single workout will instantly increase neurotransmitters, like dopamine, serotonin, and noradreline. These neurotransmitters directly affect how you feel and can change your body's chemistry, making you feel great even hours after you complete a workout.
The more consistently you exercise, the more benefits you will receive. Just like meditation, the more you practice, the better you will become at dealing with stress. Working out is putting your body through a healthy kind of stress. By increasing your cardio vascular function you can actually create new brain cells. This can improve your long term memory and focus.
Stress and anxiety can effectively be released through exercise. We build up so much tension throughout our day that we can release by working out. This leads to a better, more restful sleep.
Try to commit to at least 30 minutes a day of exercise. I would strongly recommend starting with a yoga routine. You can also start out small with a walk around the neighborhood and work your way up to weight lifting and high intensity cardio. Just get moving, you can do it!
3. Nutrition
Anyone that has ever been "hangry" before understands the effects that diet can have on your well-being. Nutrition plays a major role in how we feel, as well as how we approach everyday conversations and tasks.
Food should be the main resource from where we draw our energy. When we are eating a "fast food diet" we are always running on empty, from a nutritional standpoint. This type of food is completely devoid of the nutrients that our body craves. We then try to shock the body with caffeine and stimulants just to make it through the day.
When you eat something that lacks nutrients your body has to work hard to process and digest it, creating an unnecessary stress on your system (unlike the healthy stress of exercising). If you immediately feel tired after a meal, you know what I am talking about.
Stick to the basics with your diet. When possible, try to go low carb, and you will feel the benefits within a few days. In my 28 day reset I go into detail on how to get your mind and body back to baseline so that you can start feeling great again.
Too much caffeine can put your system into an unnecessary, overdrive fight-or-flight state. It increases your cortisol levels and can make you feel nervous, making it difficult to calm down. Don't get me wrong, I love coffee and it can have tremendous health benefits if used correctly, but if you are going back for a 5th cup that should be red flag.
Alcohol in particular can truly wreak havoc on your anxiety levels. It may feel like it is calming you down in the moment because of the dopamine response that you get from it, but unlike exercise, it doesn't last. This is because your liver is trying to purge the toxin from your body, ramping up your anxiety.
Try cutting out alcohol for a few weeks (or a month) and see how much better you feel. I enjoy the occasional drink, but if you are using it for a coping mechanism it's going to make things worse in the long term.
4. Flotation Therapy
I first heard about the idea of a float tank on Joe Rogan's podcast. At first, it sounded like a wonderful cure-all for my stress.
I must have floated 20 times in less than 3 months. After a session, I felt a sense of euphoria and calm that lasted with me for days. Floating showed me how stressed I was by reminding me what I had forgotten, what it was like to be genuinely calm.
What I didn't understand at the time was that it was a tool to be used to help my body and mind, but not a cure. This used in conjunction with meditation, a regimented exercise routine, and a healthy diet can really transform how you feel.
Floating works because the tanks are filled with thousands of pounds of epsom salt (which contains magnesium). This is what allows you to float on the water without sinking. Most of us are deficient in magnesium, which is an electrolyte that helps calm down our muscles. While floating, your skin absorbs a large amount of magnesium, which has a calming effect on your whole body.
There is also the forced meditation that comes from being in a chamber that doesn't allow in any light or sound. Your body is weightless as you float on top of the water that is set to the same temperature as your body. This creates a fully relaxing experience, allowing for introspection.
Through the experience of floating, I have discovered a strong sense of peace that I didn't think was possible.
5. Supplements
Supplements can help in both the short and long-term, but there is no magic pill for stress or anxiety.
Magnesium - There have been an overwhelming number of studies showing that a large majority of the population is deficient in magnesium. Magnesium aids in muscle relaxation and can help calm the body, helping you sleep.
Vitamin D - Just like magnesium, a lot of people are not getting enough of this critical nutrient. This vitamin affects over 1000 different functions throughout your body, especially your nervous system. The best way to get vitamin D is from the sun. However, this may be difficult for some during the winter months, so you may need to supplement.
Essential B Vitamins - A good B vitamin supplement is very important in your arsenal against stress and anxiety. The main function of essential B vitamins is for mood and energy. Vitamins B5, B6, and B9 can have a positive effect on your mood.
Ashwaguanda - This plant has been used for thousands of years in Ayurvedic healing for a number of ailments. It has been used as a nerve tonic and adaptogen, having profound effects over time on dealing with adrenal fatigue and stress.
These supplements can all be very beneficial when used in conjunction with the other ways that I have outlined to alleviate stress and anxiety. Both Vitamin D and Magnesium take time to build up in your system, so it may be a few weeks before you feel the results.
6. Get Outside
I know it may sound simple, but spending time in nature and being outside can be very helpful, in terms of relaxation.
This is especially true during sunny weather. Think back to your last vacation to the beach. After spending several days in the sun, your body was relaxed and you felt great, right?
While not all of us are in the position to spend our days lounging in a beach chair, a good walk around the neighborhood can do wonders for combating stress. This combines movement and exercise with fresh air and vitamin D.
It can also be very peaceful and humbling to appreciate nature, and it is always a good idea to "stop and smell the roses."
I enjoy Netflix as much as anyone else, but if you replace an episode with a walk around the block your body will thank you. There is also something called "grounding," where you take your shoes off and put your bare feet in the grass. This has proven positive effects on your nervous system. I thought it sounded a little hokey, but I tried it a couple of times and it honestly made me feel better. Made me feel like Bruce Willis making a fist with his toes in the carpet at Nakatomi Plaza.
There is new life in the soil for every man. There is healing in the trees for tired minds and for our overburdened spirits, there is strength in the hills, if only we will lift up our eyes. Remember that nature is your great restorer.
Calvin Coolidge
7. Restful Sleep
I saved what I consider to be the most important weapon against stress and anxiety for last.
According to the Anxiety Disorders Association of America (ADAA), sleep disorders may actually cause anxiety. This would make sense, as all of the above steps in this process can lead to a better night's sleep.
Sleep is a restorative process, helping clear the day away and all the stresses that go along with it. Getting to full R.E.M. sleep every night is one of the most important pieces of good health and it is becoming increasingly rare.
Caffeine, stimulants, blue light (from cell phones), core temperature, nutrition, and stress all play a critical role in depriving your body of a good night's sleep.
The most important thing is to go to bed and wake up at a similar time as consistently as possible, in addition to getting between 7-9 hours of sleep every night. Your quality of sleep is crucial, and if you find yourself tossing and turning all night and waking up even more tired, the trouble will continue.
In another article, I cover what I think are the most important strategies to getting a great night's sleep every night. I spent a lot of time researching these strategies, and as a result have drastically improved my sleep.
Conclusion
There is no easy cure all way to rid your body of stress, but these are the key actions that you can take to feel better and live longer.
I used to be exceptionally stressed out, but with these strategies and the discipline to carry them out, I am finding peace and enjoying life much more.
I hope that you find this article helpful on your road to a better you!