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Simple habits like hugging friends and writing about anguish help control anxiety and reduce stress

Image: Motoki Tonn in Unsplash

Stress and anxiety are common experiences for most people. In general, anxiety is a healthy feeling that helps us to anticipate dangers and find solutions to survive. But it is necessary to control anxiety, preventing it from becoming a daily struggle. Some habits like drinking less coffee, spending more time with loved ones or writing about your anxieties are some techniques on how to control anxiety. Check out 15 tips!

1. Practice physical exercise

Exercise is one of the best things you can do to fight anxiety and relieve stress. It may seem contradictory, but putting some physical stress on your body through exercise can alleviate mental stress.

The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who don't exercise (see study: 1).

There are a few reasons behind this:

• Stress Hormones: Exercise reduces the body's stress hormones - such as cortisol - in the long run. It also helps release endorphins, chemicals that improve your mood and act as natural pain relievers;
• Sleep: exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety;
• Confidence: When you exercise regularly, you can feel more competent and confident in your body, which in turn promotes mental well-being.

Try to find an exercise routine or activities that you enjoy, such as running, dancing, rock climbing, or playing football. Activities such as walking or running, which involve repetitive movements of large muscle groups, can particularly relieve stress.

• Learn more in the article "10 benefits of regular physical exercise"

2. Consider using natural herbs and supplements

Several supplements promote stress and anxiety reduction. Here is a brief overview of some of the more common ones:

• Lemon balm: member of the mint family, it was studied for its anti-anxiety effects (see study about: 2);
• Omega-3 fatty acids: one study showed that medical students who received omega-3 supplements had a 20% reduction in anxiety symptoms (3);
• Ashwagandha: This herb is used in Ayurvedic medicine to treat stress and anxiety. Several studies suggest it is effective (4);
• Green tea: contains many polyphenol antioxidants that provide health benefits. It can reduce stress and anxiety, increasing serotonin levels (5);
• Valerian: This root is a popular sleep aid for its tranquilizing effect. Contains valerenic acid, which alters gamma-aminobutyric acid (GABA) receptors to reduce anxiety;
• Kava-kava: a psychoactive member of the pepper family, used as a sedative in the South Pacific, and increasingly used in Europe and the US to treat mild stress and anxiety (6).

Some supplements can interact with medications or have side effects. Therefore, before consuming any of these products, seek medical advice.

3. Use essential oils

Using essential oils or burning a natural, scented candle are techniques that can help reduce your feelings of stress and anxiety.

Discover some especially calming aromas:

• Lavender
• pink
• vetiver
• bergamot
• Roman chamomile
• Neroli
• Incense
• Sandalwood
• ylang ylang
• orange or orange blossom
• Geranium

Using essential oils to treat your mood is called aromatherapy. Several studies show that aromatherapy can reduce anxiety and improve sleep (see studies on this: 7, 8 and 9).

4. Reduce your caffeine intake

Caffeine is a stimulant found in coffee, teas, chocolate and energy drinks. High doses can increase anxiety (10), but each person has a different tolerance.

If you find that caffeine makes you nervous or anxious, consider reducing the dose. Many studies show that drinking coffee in moderation is healthy, but sensitive people may experience adverse effects from small doses of caffeine. In general, up to five cups (of coffee) a day is considered a moderate amount.

5. write

One way to control anxiety is to write things down. You can record the anguish you are feeling as well as the events of your day that you are grateful for, as well as facts that made you happy.

Gratitude can help relieve stress and is a way to control anxiety, allowing you to focus your thoughts on what is positive in your life. Learn more: "Gratitude brings positive change for yourself and others."

6. Spend time with friends and family

Social support from friends and family can help you get through stressful times. Being part of a network of friends gives you a sense of belonging and self-worth, which can help you through difficult times.

One study found that, especially for women, spending time with friends and children helps release oxytocin, a natural tranquilizer. This effect is called "care and friendship" and is the opposite of the fight-or-flight response (13).

Remember that men and women benefit from friendship. Another study found that men and women with fewer social connections were more likely to suffer from depression and anxiety (14).

7. laugh

It's hard to feel anxiety when you're laughing. Laughter is good for your health mainly for two reasons: it relieves the stress response and it also relaxes the tension built up in the muscles. In the long run, laughter can also help improve your immune system and mood.

A study of people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted (15). Try watching a funny TV show, calling or hanging out with friends who make you laugh.

8. Learn to say no

It is not possible to control all the stressors that exist in the world, but some of them can. Take control over the parts of your life that you can change that cause you anxiety. One way to do this might be to say "no" more often.

This is especially true if you commit to more tasks than you can handle, as dealing with too many responsibilities can make you feel overwhelmed. Being selective about what you assume—and saying no to things that will unnecessarily increase your load—can reduce your stress levels.

9. Learn to avoid procrastination

Another way to control anxiety is to keep your tasks and priorities up to date, putting procrastination aside.

Procrastination can cause you to act reactively, putting you into a permanent mental struggle mode with your own agenda. This can cause stress and anxiety, which affects your health and the quality of your sleep (16).

Get into the habit of making a list of tasks organized by priority. Give yourself realistic deadlines and go through the tasks on the list.

Work on the things that need to be done today, and divide your tasks into unique chunks of time for each of them. Start an item on your list and take the time to complete the task, as switching between to-dos or trying to multitask can be stressful.

10. Take a yoga class

Yoga has become a popular method of stress relief among all age groups. While there are several styles of yoga, most share a common goal - to bring body and mind together. Yoga does this mainly by increasing body and respiratory awareness.

Some studies have examined the effect of yoga on mental health. Overall, research has found that yoga can improve mood and may even be as effective as antidepressants in treating depression and anxiety (see studies on this: 17).

However, many of these studies are limited and there are still questions about how yoga works to reduce stress. In general, yoga's stress and anxiety benefits appear to be related to its effect on the nervous system and the stress response. The technique can help reduce cortisol levels, blood pressure and heart rate, as well as increase gamma-aminobutyric acid (GABA), a neurotransmitter that reduces mood disorders.

11. Practice mindfulness

Mindfulness describes practices that anchor you in the present moment. Practiced through meditation techniques, it can help combat the anxiety-inducing effects of negative thinking (18).

There are several methods for increasing mindfulness, including mindfulness-based cognitive therapy, yoga itself, and meditation techniques. A recent study of college students suggests that mindfulness can help increase self-esteem, which decreases anxiety and depression symptoms (18).

12. Exchange hugs with loved ones

Hugging, kissing and having sex can help relieve stress and anxiety (see studies on this: 19 and 20). Positive physical contact can help release oxytocin and lower cortisol. This helps lower blood pressure and heart rate, which are physical symptoms of stress.

Interestingly, humans aren't the only animals that embrace stress relief. Chimpanzees also hug stressed friends ​​(21).

13. Listen to soft music

Listening to music can have a very relaxing effect on the body. Slow-paced instrumental music can induce the relaxation response, helping to control blood pressure and heart rate, as well as stress hormones.

Some types of classical, Celtic, Native American, and Indian music can be particularly comforting, but simply listening to music you like is also effective (22). The sounds of nature are also often very calming. This is why they are often incorporated into relaxation and meditation music.

14. Take a deep breath

Mental stress activates your sympathetic nervous system, signaling to your body that it's time to go into "fight or flight" mode. During this reaction, stress hormones are released and you experience physical symptoms such as faster heart rate, rapid breathing, and constricted blood vessels.

Deep breathing exercises can help activate the parasympathetic nervous system, which controls the relaxation response. There are several types of deep breathing exercises, including diaphragmatic, abdominal, abdominal, and breathing breathing. Pranayama, yoga breathing exercises, can also help.

The purpose of deep breathing is to focus your attention on the breath, making it slower and deeper. When you breathe deeply through your nose, your lungs fully expand and your belly rises. This helps to lower your heart rate, allowing you to feel more relaxed. This video explains how to practice diaphragmatic breathing.

15. Spend time with your pet

Having a pet can help reduce stress and improve your mood. Interacting with pets helps release oxytocin, a brain chemical that promotes positive mood (23).

Having a pet can also help relieve stress by giving it purpose, keeping it active, and providing companionship - qualities that help control anxiety.

Conclusion

While stress and anxiety can arise in the workplace and in your personal life, there are many simple ways to reduce the pressure you feel. These tips often involve taking your mind off the sources of anxiety.

Exercise, attention, music and physical intimacy can all work to alleviate and control anxiety - and will also improve your overall work-life balance. But if anxiety disrupts your life too much or manifests itself in physical symptoms, don't hesitate to seek professional help.