To combat stress and anxiety it is important to reduce external pressures, finding alternatives so that work or study can be carried out more smoothly. It is also indicated to find the emotional balance, being able to better manage the time between work, family and personal dedication.
Seeking support from others like a good friend, or even a psychologist, can also be a good strategy for living your days with more quality and less stress.
Therefore, we indicate some guidelines that you can follow to combat stress and anxiety:
1. Practice exercises
Investing in at least 30 minutes daily to do some kind of physical exercise brings benefits to emotions, a time to think about problems and find strategies to solve them, decreases the amount of cortisol, which is a stress-related hormone, and even releases endorphins into the bloodstream that promote well-being.
The most suitable exercises are aerobic and the least recommended are those of competition because they can aggravate stress. It is possible to start with walks on the street, in the square, on the beach or riding a bicycle, for example., But if possible, enroll in a gym to feel more motivated to make this habit frequent.
2. Eat the right foods
Banana, nuts and peanuts are some examples of foods that promote physical well-being and for this reason you should invest in their consumption daily, increasing the amount, whenever you are tired or stressed. The foods rich in omega 3 such as salmon, trout and chia seeds are also excellent choices because they improve the functioning of the nervous system, reducing stress and mental exhaustion.
Physical and mental tiredness is a trigger of stress and anxiety, so having time to get rest every night is a great help to de-stress. Taking advantage of the weekends to be able to relax a little and rest can also help, but if that is not enough, you may need to take a few days of weekend vacation every 3 months, in a place that you like and that you can rest peacefully.
Massages can also help fight muscle tension, bringing relief from back pain and a feeling of heaviness in the head and neck.
4. Invest in natural tranquilizers
Anxiolytics should only be taken when directed by a doctor, however there are several natural herbal remedies that can be useful to help calm the nervous system. Some examples are valerian or passion fruit capsules and lavender or chamomile teas, which when ingested regularly can help you get a restful night’s sleep. Dripping 2 drops of lavender essential oil on the pillow can also help to calm and sleep more easily.
When these seem not to be enough to control stress or anxiety, you should go to the general practitioner so that he can investigate the need and recommend the use of antidepressants, for example.
5. Do therapy
Relaxation techniques can help to calm and find emotional balance again, so it may be a good idea to see a psychotherapist when you feel you can’t overcome your emotional problems alone.
This professional will be able to indicate some strategies to calm down and will promote self-knowledge, which is of great help to be able to determine what the person really wants. That way she can find the way to solve the problems.
6. Have time for leisure
It can also be useful to find some time to dedicate yourself to leisure, being with people you really like. Sometimes it is enough to walk a few minutes barefoot on the grass or on the beach sand, as it relieves tension and acts with a type of foot massage.
7. Manage time better
On top of that, another strategy that helps a lot in combating stress is to better manage time by defining tasks, objectives and priorities. This task can sometimes be the most difficult to achieve, but taking small steps at a time can be more effective than waiting for a solution that will never come.
If the person adopts these strategies, they can feel a difference, achieving improvement in the symptoms of stress and anxiety such as frequent headaches, tiredness, and discouragement, in about 10 days. However, the person may feel better right after exercising and sleeping a good night’s sleep.