Generally, we understand that stress and anxiety both are same. But there is a very fine line between the two. Both are known as one’s emotional responses. But the trigger point for stress is generally external. In simplest form it can be, not meeting the deadlines, fight or quarrel with somebody, being ignored by loved ones, some chronic illness etc. Stress has both the symptoms, physical as well as mental. Irritation, muscle pain, digestive disorders, fatigue, sleep insomnia etc. are very common symptoms of stress. The symptoms of stress go away on its own when the triggers are neutralised.
Anxiety also has same set of symptoms. But generally it is not triggered from external factors. Instead, it is persistent in the human mind. They generally do not go away in the absence of triggers. Anxiety is generally woven with the human mind and has become the very nature of a person.
There are numerous ways to overcome or reduce the stress and anxiety.
But here are the,10 simple but practical ways to do it effectively.
10 Simple Ways to Reduce Stress and Anxiety:
1. Healthy Diet for Healthy Self:
Our routine diet has very strong bearing on our health, both physical as well as mental. Processed fast foods and packaged foods are not good option for our overall health. Because, they are not nutrition compliant. Our breakfast, lunch as well as dinner should be regular and balanced. One should never miss any meal. Our daily food intake should include whole grain, vegetables, fruits, nuts, seeds, beans etc. One should never be overfed or underfed. For more details on healthy foods, its etiquette and supplements one can refer very good book named “Holistic Health” written by Smt. Shivangi Desai, renowned health and nutrition coach. The aspirant can also join her webinars/workshops on Holistic Health.
2. Workout for Come out of Stress and Anxiety:
Physical activity can be most useful to combat stress and anxiety. If one can go to Gym or Aerobics class, it is fine, but one need not necessarily go to Gym for workout. One can do simple physical exercise from one’s own comfort home. Gentle stretching, walking, running, cycling etc can also give effective relief. Inactive body invites many health related issues, which eventually may result in stress or anxiety in long run.
3. Never be Sleep Deprived:
In today’s fast and competitive era, many people do not pay enough attention to their sleep. They sacrifice both, sleep quantity and sleep quality for their works and ambitions. The accumulated effect is, they ultimately become sleep deprived and their overall life efficiency is compromised. Our body needs regular rejuvenation and it invariably happens during our sleep. Serotonin, also known as “Happy Hormone” is naturally released during sleep, which contributes to relaxation, well-being and happiness.
4. Be Mindful and Meditative:
In the simplest term, being mindful means being in present moment. Stress and Anxiety both have tendency to take us away from present moment. They lead us to future or past. So, regular practice of being mindful and meditation quickly lowers stress and anxiety. Meditation and mindfulness have countless benefits including improving one’s mood and improving our focus.
5. Hobby makes you Happy:
Hobbies have both the benefits physical as well as psychological. It gives us a break from monotonous routine. It is a pleasure time for anybody and therefore it is considered as “Me Time”. It breaks up one’s busy schedule, with some purpose. It engages us in some exciting activity, without making us feel like work. It leads us to positive psychological state and reduce the levels of depression and negativity.
6. Socialise and remain Connected:
Our friends and family are our stress outlets. Periodically talking to them and remaining connected with them reduces stress and anxiety. They prevent us from falling in to loneliness and depressive symptoms. Sometimes, it puts us in some volunteering activities which may have wider and noble cause, which gives us the feeling of fulfilment.
7. Be Realistic and not Exaggerative:
Unrealistic targets and goals are silent triggers for stress and anxiety. Exaggerative ambitions puts us into rate-race, which increases the stress load, and thus prevents us from having self-care time. Instead, being realistic sets our boundaries and saves us from being dragged away by overwhelming desires. The aspirant can attend “Change Your Life” workshop of Mr. Sneh Desai, in which he beautifully explains how to set the targets and goals.
8. Check-out for Supplements:
Few minerals and vitamins have an important role in reducing stress and anxiety and mood-regulation. It has been now established that, certain dietary supplements are very much needed as they are not easily available in our traditional regular foods. However, it is not recommended for everyone, but one has to take professional advice from certified health coach or healthcare professional before going for it.
9. Get away from Procrastination:
Procrastination is directly proportional to one’s productivity. It generates the feelings of rejection and thus negativity. The worst part of procrastination is, it is addictive. The best way not to indulge into it is to prepare the “To-Do” list and follow it religiously.
10. Control your Screen Time:
People sometimes get themselves glued on digital screens without any time limit. This results in increased stress level and mental health disorders. Excessive screen time spoils our sleep and thus increases the stress levels.
Stress and anxiety management is very crucial for physical and mental health. It is better to prevent them than curing. Above are the proactive steps which will surely help anyone to combat stress and anxiety and transform one’s life.