Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental wellbeing.
Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.
Activities — such as walking or jogging — that involve repetitive movements of large muscle groups can be particularly stress relieving.
SUMMARY: Regular exercise can help lower stress and anxiety by releasing endorphins and improving your sleep and self-image.
Part 2
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Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.
Activities — such as walking or jogging — that involve repetitive movements of large muscle groups can be particularly stress relieving.
SUMMARY: Regular exercise can help lower stress and anxiety by releasing endorphins and improving your sleep and self-image.
Part 2
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Consider Supplements (Part 1)
Several supplements promote stress and anxiety reduction. Here is a brief overview of some of the most common ones:
Lemon balm: Lemon balm is a member of the mint family that has been studied for its anti-anxiety effects.
Omega-3 fatty acids: One study showed that medical students who received omega-3 supplements experienced a 20% reduction in anxiety symptoms.
Ashwagandha: Ashwagandha is an herb used in Ayurvedic medicine to treat stress and anxiety. Several studies suggest that it’s effective.
Green tea: Green tea contains many polyphenol antioxidants which provide health benefits. It may lower stress and anxiety by increasing serotonin levels.
Valerian: Valerian root is a popular sleep aid due to its tranquilizing effect. It contains valerenic acid, which alters gamma-aminobutyric acid (GABA) receptors to lower anxiety.
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Several supplements promote stress and anxiety reduction. Here is a brief overview of some of the most common ones:
Lemon balm: Lemon balm is a member of the mint family that has been studied for its anti-anxiety effects.
Omega-3 fatty acids: One study showed that medical students who received omega-3 supplements experienced a 20% reduction in anxiety symptoms.
Ashwagandha: Ashwagandha is an herb used in Ayurvedic medicine to treat stress and anxiety. Several studies suggest that it’s effective.
Green tea: Green tea contains many polyphenol antioxidants which provide health benefits. It may lower stress and anxiety by increasing serotonin levels.
Valerian: Valerian root is a popular sleep aid due to its tranquilizing effect. It contains valerenic acid, which alters gamma-aminobutyric acid (GABA) receptors to lower anxiety.
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Part 2
Kava kava: Kava kava is a psychoactive member of the pepper family. Long used as a sedative in the South Pacific, it is increasingly used in Europe and the US to treat mild stress and anxiety.
Some supplements can interact with medications or have side effects, so you may want to consult with a doctor if you have a medical condition.
Shop for ashwagandha, omega-3 supplements, green tea, and lemon balm online.
SUMMARY: Certain supplements can reduce stress and anxiety, including ashwagandha, omega-3 fatty acids, green tea and lemon balm.
www.cryptalin.com
Kava kava: Kava kava is a psychoactive member of the pepper family. Long used as a sedative in the South Pacific, it is increasingly used in Europe and the US to treat mild stress and anxiety.
Some supplements can interact with medications or have side effects, so you may want to consult with a doctor if you have a medical condition.
Shop for ashwagandha, omega-3 supplements, green tea, and lemon balm online.
SUMMARY: Certain supplements can reduce stress and anxiety, including ashwagandha, omega-3 fatty acids, green tea and lemon balm.
www.cryptalin.com
Light a Candle
Using essential oils or burning a scented candle may help reduce your feelings of stress and anxiety.
Some scents are especially soothing. Here are some of the most calming scents:
Lavender
Rose
Vetiver
Bergamot
Roman chamomile
Neroli
Frankincense
Sandalwood
Ylang ylang
Orange or orange blossom
Geranium
Using scents to treat your mood is called aromatherapy. Several studies show that aromatherapy can decrease anxiety and improve sleep.
SUMMARY: Aromatherapy can help lower anxiety and stress. Light a candle or use essential oils to benefit from calming scents.
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Using essential oils or burning a scented candle may help reduce your feelings of stress and anxiety.
Some scents are especially soothing. Here are some of the most calming scents:
Lavender
Rose
Vetiver
Bergamot
Roman chamomile
Neroli
Frankincense
Sandalwood
Ylang ylang
Orange or orange blossom
Geranium
Using scents to treat your mood is called aromatherapy. Several studies show that aromatherapy can decrease anxiety and improve sleep.
SUMMARY: Aromatherapy can help lower anxiety and stress. Light a candle or use essential oils to benefit from calming scents.
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Reduce Your Caffeine Intake
Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. High doses can increase anxiety.
People have different thresholds for how much caffeine they can tolerate.
If you notice that caffeine makes you jittery or anxious, consider cutting back.
Although many studies show that coffee can be healthy in moderation, it’s not for everyone. In general, five or fewer cups per day is considered a moderate amount.
SUMMARY: High quantities of caffeine can increase stress and anxiety. However, people’s sensitivity to caffeine can vary greatly.
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Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. High doses can increase anxiety.
People have different thresholds for how much caffeine they can tolerate.
If you notice that caffeine makes you jittery or anxious, consider cutting back.
Although many studies show that coffee can be healthy in moderation, it’s not for everyone. In general, five or fewer cups per day is considered a moderate amount.
SUMMARY: High quantities of caffeine can increase stress and anxiety. However, people’s sensitivity to caffeine can vary greatly.
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Chew Gum
For a super easy and quick stress reliever, try chewing a stick of gum.
One study showed that people who chewed gum had a greater sense of wellbeing and lower stress.
One possible explanation is that chewing gum causes brain waves similar to those of relaxed people. Another is that chewing gum promotes blood flow to your brain.
Additionally, one recent study found that stress relief was greatest when people chewed more strongly.
SUMMARY: According to several studies, chewing gum may help you relax. It may also promote wellbeing and reduce stress.
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For a super easy and quick stress reliever, try chewing a stick of gum.
One study showed that people who chewed gum had a greater sense of wellbeing and lower stress.
One possible explanation is that chewing gum causes brain waves similar to those of relaxed people. Another is that chewing gum promotes blood flow to your brain.
Additionally, one recent study found that stress relief was greatest when people chewed more strongly.
SUMMARY: According to several studies, chewing gum may help you relax. It may also promote wellbeing and reduce stress.
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Spend Time With Friends and Family
Social support from friends and family can help you get through stressful times.
Being part of a friend network gives you a sense of belonging and self-worth, which can help you in.
One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called “tend and befriend,” and is the opposite of the fight-or-flight response.
Keep in mind that both men and women benefit from friendship.
Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety.
SUMMARY: Having strong social ties may help you get through stressful times and lower your risk of anxiety.
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Social support from friends and family can help you get through stressful times.
Being part of a friend network gives you a sense of belonging and self-worth, which can help you in.
One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called “tend and befriend,” and is the opposite of the fight-or-flight response.
Keep in mind that both men and women benefit from friendship.
Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety.
SUMMARY: Having strong social ties may help you get through stressful times and lower your risk of anxiety.
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Laugh
It’s hard to feel anxious when you’re laughing. It’s good for your health, and there are a few ways it may help relieve stress:
Relieving your stress response.
Relieving tension by relaxing your muscles.
In the long term, laughter can also help improve your immune system and mood.
A study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted.
Try watching a funny TV show or hanging out with friends who make you laugh.
SUMMARY: Find the humor in everyday life, spend time with funny friends or watch a comedy show to help relieve stress.
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It’s hard to feel anxious when you’re laughing. It’s good for your health, and there are a few ways it may help relieve stress:
Relieving your stress response.
Relieving tension by relaxing your muscles.
In the long term, laughter can also help improve your immune system and mood.
A study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted.
Try watching a funny TV show or hanging out with friends who make you laugh.
SUMMARY: Find the humor in everyday life, spend time with funny friends or watch a comedy show to help relieve stress.
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Cuddle
Cuddling, kissing, hugging and sex can all help relieve stress.
Positive physical contact can help release oxytocin and lower cortisol. This can help lower blood pressure and heart rate, both of which are physical symptoms of stress.
Interestingly, humans aren’t the only animals who cuddle for stress relief. Chimpanzees also cuddle friends who are stressed.
SUMMARY: Positive touch from cuddling, hugging, kissing and sex may help lower stress by releasing oxytocin and lowering blood pressure.
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Cuddling, kissing, hugging and sex can all help relieve stress.
Positive physical contact can help release oxytocin and lower cortisol. This can help lower blood pressure and heart rate, both of which are physical symptoms of stress.
Interestingly, humans aren’t the only animals who cuddle for stress relief. Chimpanzees also cuddle friends who are stressed.
SUMMARY: Positive touch from cuddling, hugging, kissing and sex may help lower stress by releasing oxytocin and lowering blood pressure.
www.cryptalin.com
What is aromatherapy?
Aromatherapy is a holistic healing treatment that uses natural plant extracts to promote health and well-being. Sometimes it’s called essential oil therapy. Aromatherapy uses aromatic essential oils medicinally to improve the health of the body, mind, and spirit. It enhances both physical and emotional health.
Aromatherapy is thought of as both an art and a science. Recently, aromatherapy has gained more recognition in the fields of science and medicine.
www.cryptalin.com
Aromatherapy is a holistic healing treatment that uses natural plant extracts to promote health and well-being. Sometimes it’s called essential oil therapy. Aromatherapy uses aromatic essential oils medicinally to improve the health of the body, mind, and spirit. It enhances both physical and emotional health.
Aromatherapy is thought of as both an art and a science. Recently, aromatherapy has gained more recognition in the fields of science and medicine.
www.cryptalin.com
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Listen to Soothing Music
Listening to music can have a very relaxing effect on the body.
Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.
Some types of classical, Celtic, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too.
Nature sounds can also be very calming. This is why they’re often incorporated into relaxation and meditation music.
SUMMARY: Listening to music you like can be a good way to relieve stress.
www.cryptalin.com
Listening to music can have a very relaxing effect on the body.
Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.
Some types of classical, Celtic, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too.
Nature sounds can also be very calming. This is why they’re often incorporated into relaxation and meditation music.
SUMMARY: Listening to music you like can be a good way to relieve stress.
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Deep Breathing
Mental stress activates your sympathetic nervous system, signaling your body to go into “fight-or-flight” mode.
During this reaction, stress hormones are released and you experience physical symptoms such as a faster heartbeat, quicker breathing and constricted blood vessels.
Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response.
There are several types of deep breathing exercises, including diaphragmatic breathing, abdominal breathing, belly breathing and paced respiration.
The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises.
This helps slow your heart rate, allowing you to feel more peaceful.
This video explains how to practice diaphragmatic breathing.
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Mental stress activates your sympathetic nervous system, signaling your body to go into “fight-or-flight” mode.
During this reaction, stress hormones are released and you experience physical symptoms such as a faster heartbeat, quicker breathing and constricted blood vessels.
Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response.
There are several types of deep breathing exercises, including diaphragmatic breathing, abdominal breathing, belly breathing and paced respiration.
The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises.
This helps slow your heart rate, allowing you to feel more peaceful.
This video explains how to practice diaphragmatic breathing.
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Spend Time With Your Pet
Having a pet may help reduce stress and improve your mood.
Interacting with pets may help release oxytocin, a brain chemical that promotes a positive mood.
Having a pet may also help relieve stress by giving you purpose, keeping you active and providing companionship — all qualities that help reduce anxiety.
SUMMARY: Spending time with your pet is a relaxing, enjoyable way to reduce stress.
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Having a pet may help reduce stress and improve your mood.
Interacting with pets may help release oxytocin, a brain chemical that promotes a positive mood.
Having a pet may also help relieve stress by giving you purpose, keeping you active and providing companionship — all qualities that help reduce anxiety.
SUMMARY: Spending time with your pet is a relaxing, enjoyable way to reduce stress.
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Detox water, often referred to as fruit infused water, is water that has been infused with fruits, vegetables or herbs. Different ingredients are added to the cold or hot water for a variety of reasons.
Some health benefit claims of detox waters include weight loss, toxin removal, better digestive function, a boosted immune system and increased energy levels.
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Some health benefit claims of detox waters include weight loss, toxin removal, better digestive function, a boosted immune system and increased energy levels.
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Dark Chocolate
Incorporating some dark chocolate into your diet may also be helpful for easing anxiety.
Dark chocolate contains flavonols, which are antioxidants that may benefit brain function.
They do this by improving blood flow to the brain and promoting its ability to adapt to stressful situations.
These effects may allow you to adjust better to the stressful situations that can lead to anxiety and other mood disorders.
Some researchers also suggest that dark chocolate’s role in brain health may simply be due to its taste, which can be comforting for those with mood disorders.
In one study, individuals who consumed 74% dark chocolate twice daily for two weeks had improved levels of stress hormones commonly associated with anxiety, such as catecholamines and cortisol.
Eating dark chocolate has also been shown to increase levels of the neurotransmitter serotonin, which may help reduce the stress that leads to anxiety.
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Incorporating some dark chocolate into your diet may also be helpful for easing anxiety.
Dark chocolate contains flavonols, which are antioxidants that may benefit brain function.
They do this by improving blood flow to the brain and promoting its ability to adapt to stressful situations.
These effects may allow you to adjust better to the stressful situations that can lead to anxiety and other mood disorders.
Some researchers also suggest that dark chocolate’s role in brain health may simply be due to its taste, which can be comforting for those with mood disorders.
In one study, individuals who consumed 74% dark chocolate twice daily for two weeks had improved levels of stress hormones commonly associated with anxiety, such as catecholamines and cortisol.
Eating dark chocolate has also been shown to increase levels of the neurotransmitter serotonin, which may help reduce the stress that leads to anxiety.
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Yogurt
If you suffer from anxiety, yogurt is a great food to include in your diet.
The probiotics, or healthy bacteria, found in some types of yogurt can improve several aspects of your well-being, including mental health.
Studies have shown that probiotic foods like yogurt may promote mental health and brain function by inhibiting free radicals and neurotoxins, which can damage nerve tissue in the brain and lead to anxiety.
In one study, anxious individuals who consumed probiotic yogurt daily were better able to cope with stress than those who consumed yogurt without probiotics.
Another study found that women who consumed 4.4 ounces (125 grams) of yogurt twice daily for four weeks had better functioning of the brain regions that control emotion and sensation, which may be associated with lower anxiety levels.
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If you suffer from anxiety, yogurt is a great food to include in your diet.
The probiotics, or healthy bacteria, found in some types of yogurt can improve several aspects of your well-being, including mental health.
Studies have shown that probiotic foods like yogurt may promote mental health and brain function by inhibiting free radicals and neurotoxins, which can damage nerve tissue in the brain and lead to anxiety.
In one study, anxious individuals who consumed probiotic yogurt daily were better able to cope with stress than those who consumed yogurt without probiotics.
Another study found that women who consumed 4.4 ounces (125 grams) of yogurt twice daily for four weeks had better functioning of the brain regions that control emotion and sensation, which may be associated with lower anxiety levels.
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Connect to nature
Spending just a few minutes in nature when you feel stressed may help you relax. When you’re feeling stressed, take a step outside and go for a short walk, or simply sit in nature. But you don’t necessarily need to be in nature to feel its stress-reducing effects. Scientists have found that simply looking at images of nature with greenery for five minutes on a computer screen can help calm you down. So, thanks to technology, even people living and working in big cities far from nature can still experience its calming effects.
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Spending just a few minutes in nature when you feel stressed may help you relax. When you’re feeling stressed, take a step outside and go for a short walk, or simply sit in nature. But you don’t necessarily need to be in nature to feel its stress-reducing effects. Scientists have found that simply looking at images of nature with greenery for five minutes on a computer screen can help calm you down. So, thanks to technology, even people living and working in big cities far from nature can still experience its calming effects.
www.cryptalin.com
Take a warm bath
A warm bath can be relaxing. Try using Epsom salt in your bath. Epsom salt contains chemicals that are believed to remove toxins, improve muscle function, and reduce inflammation linked to stress.
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A warm bath can be relaxing. Try using Epsom salt in your bath. Epsom salt contains chemicals that are believed to remove toxins, improve muscle function, and reduce inflammation linked to stress.
www.cryptalin.com