What do you usually do to relieve stress?

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What do you usually do to relieve stress?

Happy family having roast chicken dinner at table

1. Exercising decreases the so-called stress hormone “El Cortisol”

Exercise is one of the most important factors to combat stress. While it sounds a bit contradictory, submitting the body to physical stress can help reduce psychological stress.

It is proven that people who exercise frequently are less likely to suffer from stress and anxiety than those who do not exercise. Also, if you exercise regularly, you will notice that the benefits are much greater.

There are several reasons why this happens:

  • Stress hormones : Exercise decreases the levels of stress-causing hormones, such as cortisol. It also releases endorphins that help improve mood and act as natural relaxants and soothing.
  • Sleep : exercise also helps you to have a more restful and prolonged sleep thanks to the stress you put on your body.
  • Confidence : when you exercise frequently, you feel much safer with your body, and this favors your self-esteem.

So it is important that you find an activity that you enjoy, it can be walking, dancing, doing yoga or practicing some sport as a team, and that you look for time to practice it frequently, and if you do not have much time to go to a gym or sports field , you can also exercise at home .

2. Consider taking supplements as they decrease your anxiety

Many supplements are used specifically to reduce stress and anxiety levels. Some of the most used are:

  • Lemon balm : belongs to the mint family and its effects have been proven as a natural anxiolytic.
  • Omega 3 fatty acids : in one study it was found that those who received Omega 3 supplements perceived a 20% reduction in their anxiety symptoms.
  • Ashwagandha : his name is not very friendly or relaxing, but I can assure you that this plant, used in Ayurvedic medicine, is ideal to treat stress and anxiety, which is supported by a wide variety of studies.
  • Green tea : contains many polyphenol antioxidants, which is beneficial for the body. The benefits of green tea  are supported by the increase in serotonin levels.
  • Valerian : valerian root is popular for inducing sleep, thanks to the tranquilizing effect of valeric acid, which alters GABA receptors to reduce anxiety.
  • Kava kava : it is a plant that belongs to the pepper family. In the South Pacific it is commonly used as a sedative, a property that also favors the reduction of stress and anxiety.

However, before taking any kind of supplement, it is recommended that you consult with your doctor to evaluate possible side effects or their interference with medications, in case you take any.

3. Use scented candles to relax

Lighting aromatic candles or essential oils may seem like an outmoded activity, but scents and essences will help reduce the feeling of anxiety and stress. Some are more relaxing and effective than others, but in general these are some of the essences that are more soothing:

  • Lavender
  • pink
  • Vetiver
  • Bergamot
  • Chamomile or camomile
  • Neroli or orange blossom
  • Lebanon Oil
  • Sandalwood
  • Ylang ylang
  • Orange or orange flower
  • Geranium

The use of aromas to influence the mood is what is known as Aromatherapy and its effect has been proven to treat and reduce levels of anxiety and stress, as well as to improve sleep and rest.

4. Reduce caffeine consumption

Caffeine is a stimulant found in coffee, tea, chocolate, energy drinks and cola. Although the threshold of tolerance to caffeine varies for each person, consuming high doses of any of these sources produces an increase in anxiety.

If you feel that caffeine upsets you and makes you nervous, you should seriously consider stopping your consumption or, at least, drastically reducing the amounts you take.

Although many studies have shown that caffeine can be healthy if consumed moderately, this does not apply to all people. For those who do tolerate coffee and can enjoy its benefits , they should not drink more than four or five cups a day.

5. Write clears your mind and decreases your anxiety

Writing will help you discover what things are stressing you and in what situations your level of anxiety increases. You can also try, when you feel stressed, write about happy things or pleasant and positive experiences that you have had to, in some way, counteract those negative sensations that invade you.

So you can choose to write what you feel before stressing to be able to avoid in the future that the same situations make you feel the same or write joyful experiences to escape from that stress.

6. Chew gum or chewing gum

This is one of the fastest and most used solutions. Since we are little we eat chewing gum and now it’s time to start doing it to relax.

One study showed that people who chew gum feel more intense well-being and less stress  . There are several reasons why this could happen but, mainly, it should be noted that chewing gum increases blood flow to the brain. The relaxing effect increases if the chewing gum is chewed with more strength and intensity.

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