20 Ways to Reduce Anxiety and Stress

Stress and anxiety are some of the worst illnesses afflicting our age. Not only do they reduce our happiness and ability to enjoy our lives and our loved ones, but they are also the leading causes of many types of diseases and afflictions of the body, as well as the mind.

So it is of paramount importance that we are all familiar with ways to reduce our overall, or momentary, stress. Here are 20 great and easy ways to reduce your stress and start feeling a whole lot better!

1. Take a deep breath. As simple as that sounds, deep breaths reduce the amount of cortisol, which can help release stress and anxiety. So next time you feel overwhelmed, start with some deep breathing. 

 

2. Drink tea: Studies show that drinking tea balances the amount of the cortisol hormone released after stress and makes us feel more relaxed.

 

3. Retreat to your imagination: Close your eyes, eliminate all noise (other than soothing music) and use all your senses to imagine a peaceful scene, and let calm wash over you. If it doesn't work, imagine a happy memory of a time when you felt at ease. 

 

4. Exercise: Not only does physical activity give a well needed release for your anger and frustration, the endorphins that are released after help to dramatically reduce anxiety, as well as make you feel more powerful and in control. Here are some great exercises you can do at home. 

 

5. Have intimate relations: Research shows that having intimate relations reduces the symptoms of stress and anxiety significantly. It's our body's way of thanking us for a job well done (procreating). Muscles lose their tension, and our body goes into a much more relaxed state. 

 

6. Music: Studies show that listening to music can alleviate stress by activating bio-chemical mechanisms in the brain responsible for controlling the amount of stress we feel. Listen to some beautiful music.

7. Yoga: We'll say it again - yoga is great. The combination of breathing techniques and physical activity makes yoga one heck of a soldier in the fight against anxiety.

8. Walking: A quiet walk, especially at night, can do wonders for stress. There are many types of walking exercises you can do, from easy to more difficult, that will help you in different ways. Here's how you can choose the best walking exercise for your needs. 

 

9. Talk to a loved one: Some people need to 'get it off their chest', and who better to talk to than someone who is on your side. Maybe it's a partner, a great friend or a relative, but the interaction and closeness can do wonders.

10. Take a break: Take yourselves out of a stressful situation from time to time, don't slog it. The time off will help you come back with renewed energy. Remember, you are not a machine, you need these little breaks. 

 

11. Scented candles: Studies show that aromatherapy can be very effective against stress, and lavender scents have been directly linked to a decrease in overall stress. 

 

12. A long, pampering massage: There's nothing like a good massage to take away all the combined stress in your muscles and let it go. Studies have shown that a 40-minute massage can do a lot to reduce stress in the body as well as improving our self-image. Ask your partner to massage you or pamper yourself with a professional massage.

13. Get a pet: Statistics show that people who own pets are less stressed. One theory is that pets take us outside of the human world and the stress it creates, and make us forget about it for a while. After all, the world of a cat or a dog is a much nicer, calmer place, where momentary pleasures are much more important than worrying. Dogs, for example can actually make you live longer.

14. Write a diary: Writing a diary is a well known treatment for alleviating stress and anxiety. Pick a time of day to sit down and write about whatever you are feeling and going through. Let the stress flow out with the ink (or virtual ink if you are using a computer). 

 

15. Take a nap: A nap, usually around noon, is a great way to let your body balance its hormones and release stress. Read more about why naps are so good for you. 

 

16. Meditation: The best thing about meditation is that it allows the brain to relax for a bit and so decreases the over-thinking we do and the stress that comes with it. Give your mind a well needed break. Read our guide to meditating at home 

 

17. Chew gum: Chewing gum has a similar effect to drinking tea. The ongoing activity will also give you something to focus on other than the stress, and will prevent you from clenching your jaw and causing yourself pain. 

 

18. Laugh: It's not a myth that laughter can be the best medicine, as it releases endorphins that significantly reduce the levels of stress in the body. So watch a comedy, read some jokes or share some laughs with a funny friend. 

 

19. Take time for yourself: Find time to be alone, isolate the disturbing thoughts and think of creative ideas. Sometimes it's better not to run from stress, but deal with it. 

 

20. Believe in yourself: If there's one thing we can leave you with, it is this: Know that you have the power to succeed and overcome any problem, believe in yourself enough to take risks and take that important step forward.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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9 Tips to Help You Get Out of Bed When You Just Don't Feel Like It

Nearly everyone needs a day or two to stay in bed and decompress from time to time, especially after a stressful day, or when you feel jet-lagged or ill. But anxiety, stress, insomnia, and depression can all demotivate and drain you of the energy to get out of your bed as well, and in these cases, your bed turns into a prison, and getting back on track may seem impossible. If you feel like this may be a problem for you, try a few or all of these 9 tips that all teach to focus on positivity and will help you gather the energy and motivation to get out of bed.

1. Think About the Daily Experiences That You Love

One of the worst morning habits ever is starting your day by pondering about all the dreaded tasks you have to accomplish. Instead, envision all the aspects of a productive day that you actually enjoy, be it the 5 minutes you spend every morning looking out your window and simply observing nature and the surroundings, the feeling of accomplishment you feel after you’ve exercised, or whatever is it you really enjoy: food, shopping, taking walks, gardening, you name it. 

 

2. Remind Yourself of Your Victories

Negative thinking can often make us feel like we’re a failure and that we haven’t accomplished anything in life, which is just untrue. Try to remember a moment in life when you felt victorious and proud of yourself, like that time when you helped someone, the moment when you ran a marathon or that day when you’ve reached an important milestone in your career. These moments will remind you that you’re strong and capable, and you can realize your full potential again, even if you’re struggling at the moment. 

 

3. Let the Light into Your Bedroom

Most living organisms on our planet follow the sun, and it just so happens that humans, unlike bats and other nocturnal creatures, feel more active when the surroundings are bright and full of light, and when the lights are dimmed and the curtains are closed, you’re more likely to feel sleepy or lazy. So open the curtains and let some light into your room first thing in the morning, or simply turn on the lights in the room immediately upon waking up, and you’ll have biology working with you and not against you. 

 

4. Break Down Big Projects into Simpler Tasks

Have to do ALL the housework in one day? Well, if you put it that way, the mere thought of doing all the work may sound so overwhelming that it'll chase you right back into bed. It’s much better to think about a complex task as a set of easy and achievable steps. This way you won’t only be more organized, but you will also have a more positive attitude towards the tasks at hand. Knowing that your goal right now is to get out of bed and eat breakfast instead of having to do everything at once and feeling overwhelmed is liberating and motivating.

5. Reserve Some Time to Spend Outside

This may sound very naive to you at first, but spending time outside, be it reading a book, jogging or playing in the yard with the kids or grandkids can make a huge difference in how energized you feel. And this isn't speculation, it’s a scientific fact that spending time in green spaces can relieve you of stress and fatigue, although scientists aren’t quite sure why that is. 

 

6. Plan Your Day

We recognize that it takes a specific type of person to have the patience to write down the majority of their meetings, people’s birthdays and get-togethers into a planner. Still, consider at least attempting to become that type of people person if you have trouble looking forward to your day, as seeing that you have a dinner with friends planned after a stressful day of work may just be the lift-me-up you need to get up and be productive.  

 

7. Listen to Some Uplifting Tunes

The relationship between music and mood is a long-established one, that's exactly why we call some songs happy, whereas other ones may sound sad or angry to us. Some songs may even trigger warm and pleasant memories, so why not take advantage of the power of music and listen or dance along with a few songs that make you feel happy and positive?

 

8. Adopt a Pet

Having a pet equals happiness, that's all there is to it. And it doesn't matter if you're a cat person, a dog person or a parrot person, all of them cuddly, fluffy and feathered friends can lift your mood every day with their genuine affection towards you. Several studies even reported that having a pet can help people suffering from anxiety and stress. Some pets, such as dogs, can even urge you to get outside more often, so it's a double benefit. So if you feel like you can responsibly take care of a pet, don't hesitate and adopt one.  

 

9. Share Your Experiences With Others

Your friends and family can help you get out of a rut without even knowing it. Make plans with a family member or friend for the evening to urge yourself to get outside, invite them over to make yourself tidy up the house and simply discuss your plans for the future with them to motivate yourself to accomplish them. Turn this into a habit, and won't only be able to spend more time with the people you like, but you will also make yourself more motivated.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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8 Natural Ways to Increase Your Oxytocin Levels

Are you familiar with oxytocin? If so, you’ve likely heard of it in the context of motherhood or intimate relationships, but the role of this hormone goes far beyond those two areas of life. While it’s certainly true that oxytocin is an important part of forming a connection with a romantic partner or a child, this so-called love hormone or cuddle hormone is actually capable of enhancing any positive social experience, be it the fun you have when you’re talking to your friends and even happy feelings you get when you’re cuddling with your pet. Learn more about the importance of oxytocin to our wellbeing and 7 natural ways to increase your oxytocin levels.

How does oxytocin work? 

Oxytocin is something scientists call a neurotransmitter, which is essentially a chemical that travels through our brain and body and unlocks different functions by binding to specific receptors. Both women and men produce oxytocin. In fact, it’s a hormone we share with all mammals. 

 

Oxytocin is produced in the hypothalamus - a tiny region located deep at the base of the brain - and then released into the body by the nearby pituitary gland. Together with two other hormones - serotonin and dopamine - oxytocin makes up the triad of “happy hormones”.

 

Oxytocin is responsible for some of humanity’s most admirable traits, such as love, empathy, loyalty, trust, and courage. This is because it promotes social bonding, be it between a couple, parent, and child, between friends or colleagues. In one study, for example, participants who inhaled oxytocin were 80% more generous and more altruistic when they were asked to split money with strangers. 

 

Interestingly, oxytocin is also observed to be able to boost social memories. According to one study, for example, oxytocin amplified men's early fond memories of their mothers. All in all, oxytocin is all about strengthening bonds with others and making social activities more pleasurable and meaningful.

In terms of its effects on the human body, oxytocin has the ability to decrease stress, anxiety, and promote overall psychological stability. In a previous article, we’ve even discussed the hormone’s potential for promoting weight loss. Oxytocin is traditionally used as a drug during and after labor, but studies suggest that it may also be beneficial for treating developmental and psychiatric conditions that affect one’s social interactions, such as autism. 

 

In recent years, it was even experimentally used to treat alcohol and substance abuse, depression, and phobias. Finally, oxytocin can also promote sleep, according to a 2003 study, but only under stress-free conditions. Given all the benefits, you may be asking yourself. Is there a way you could boost your oxytocin levels? Yes, there are, and most of the ways are quite fun, too! 

 

1. Oxytocin and Parenting

One of the first ways in which scientists have learned of oxytocin is through observing mothers and babies. Doctors now know that oxytocin is released in especially high amounts in women during childbirth and breastfeeding. According to studies, mothers with more oxytocin touch, sing, and speak to their babies more. They also groom and check on their babies more than mothers with lower oxytocin levels. 

 

But the mothers aren’t the only ones experiencing the surge of oxytocin. The fathers and the babies themselves also produce more of the hormone. Interestingly, not only biological parents but also adoptive parents have higher oxytocin levels while caring for their adopted children. 

 

Hence, spending time with children and grandchildren will help keep those oxytocin levels high. Hugging, kissing, and playing with kids are known to increase oxytocin levels, but even when this isn’t possible, sharing your feelings with your family, offering to help, or simply listening to them is a great way to increase oxytocin levels.

2. Oxytocin and Romantic Love

Another situation in which oxytocin levels spike dramatically is the beginning of a romantic relationship. A 2012 study found, for example, that couples in the first stages of a relationship have higher levels of oxytocin than single people. But young love isn’t the only time lovers experience the effects of the love hormone. 

 

Oxytocin is also released during sexual activity and is known to enhance the pleasure both partners experience during intercourse. Those partners who have high oxytocin levels also experience more trust, compassion, communicate more, and feel more connected to their partners overall. 

 

Engaging in pleasurable activities with your partner, be it a romantic dinner date, a massage, or just cuddling up in front of the TV will all boost your oxytocin levels, as does any physical touch and the sexual activity itself. 

 

3. Spending Time With Friends

As we already discussed, oxytocin is involved in any pleasant social interaction. This includes spending time with your pals. It doesn’t matter if you’re making specific plans, having a heart-to-heart conversation, or just hanging out. Simply being around people you like and trust will help you feel less stressed and more confident - it’s all oxytocin at work.

4. Listening to Music

Do you enjoy listening to music? Even though people’s musical tastes may wildly differ, most of us do enjoy listening to music. There are several studies that show how music can boost one’s oxytocin levels and make you feel more energized and relaxed. 

 

In a fascinating 2009 study, the researchers compared open-heart surgery patients on bed rest. Those who listened to music had higher oxytocin levels and felt more relaxed than those who didn’t. Playing music also has an oxytocin-boosting effect. According to studies, singers experience a boost of oxytocin after a singing lesson. Jazz players, on the other hand, have higher oxytocin levels while improvising, which is not coincidental, since improvisation requires more cooperation and communication between players.

5. Meditation and Yoga

We all know by now that meditation and yoga are good for our physical and mental well-being. But research suggests that these two practices are also able to increase oxytocin production. There’s even a specific kind of meditation called compassion meditation (or loving-kindness meditation) that is directed towards garnering love, compassion, and care. 

 

When engaging in this meditation, one focuses on sending thoughts of compassion, peace, and wellness toward a specific person or a group of people. That said, any type of yoga or meditation will help you achieve similar results. 

 

6. Cook and eat together

Do you love going to the restaurant together with your friends and loved ones? Or maybe, you enjoy cooking with or for your partner? If so, know that this is not a coincidence. As a matter of fact, cooking and eating together as a means of social bonding is just the way humans are wired. And not only humans, too. 

 

There’s some interesting research in chimpanzees suggesting that sharing food with others boosts oxytocin. The same process also happens in humans, which is why we instinctively feel closer to a person with whom we shared a meal. So, as an exercise of connecting and garnering trust and a way to boost your oxytocin levels, try preparing or simply sharing meals with others.

7. Cuddle up with a pet

Given the unusual circumstances of 2020 and 2021, meeting others has become a luxury for many. But you know who never left your side and is always happy to give you an oxytocin boost? Your pets, of course! Research points out that petting a dog gives both you and the dog an oxytocin boost. Although there’s no research to support those claims with other pets, we’re sure that the calm, warm, and cozy feeling you get when you’re cuddling with a cat or even stroking a horse is not very different. 

 

8. Watch an emotional movie

Do you necessarily need another person or animal around you to experience the benefits of oxytocin? Well, not quite, as the very feeling of empathy towards others can actually increase your oxytocin levels as well. One scientific article mentioned, for example, that watching emotional videos can raise one’s oxytocin levels. The researchers suggest that the very experience of putting ourselves in other people’s shoes can increase the levels of oxytocin.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement