Improve Well-Being and Reduce Stress and Anxiety
Suppose you are looking for alternatives to therapy and taking medication to manage stress and anxiety. In that case, you have come to the right spot.
This list includes over 30 natural ways you can reduce your stress levels. In addition, you’ll learn better time management, things you should do and avoid doing.
1. Schedule And Prioritize Your Day
Do you frequently panic because you have too many tasks to complete and need help figuring out where to start? If that’s the case, you’re not alone. The best way to alleviate daily stress and anxiety from task overload is to create a “flexible” schedule. However, it’s crucial to note that while you’re designing your schedule, you must remain adaptable since becoming too rigid with your plan could cause additional stress if something unforeseen arises.
To begin, start by writing down a comprehensive list of all the tasks you need to complete within the week and on a daily basis. Then, prioritize the more critical and time-sensitive tasks first, followed by those you typically try to avoid or leave for the last minute. When you leave the more mundane tasks for the end of your day, you might project that negative energy and frustration onto someone else. As a result, it’s best to keep the easy and enjoyable tasks for later in the day when your energy levels are low.
Moreover, you can also break your tasks down into smaller, more manageable chunks. This approach can help you feel less overwhelmed and more motivated to tackle your list. Additionally, consider assigning deadlines for each task to ensure you complete them on time. Finally, it’s essential to remain flexible with your plan and be willing to adjust your schedule as needed to accommodate new tasks or unexpected events that may come up.
2. Eat A Well-Balanced Diet
A well-balanced diet includes a variety of food groups that provide the body with a wide range of essential nutrients. These food groups include lean proteins, such as fish, poultry, and legumes, which provide the body with amino acids necessary for growth and repair. Healthy fats, such as those found in avocados, nuts, and olive oil, help support brain function, hormone production, and overall health.
Colourful vegetables and fruits, such as leafy greens, bell peppers, carrots, berries, and citrus fruits, are excellent sources of vitamins, minerals, and antioxidants that help to keep the body healthy and protect against disease. Whole grains, such as brown rice, quinoa, and oatmeal, are rich in fibre, vitamins, and minerals that help to support digestion and reduce the risk of chronic diseases.
Lastly, nuts and seeds, such as almonds, chia seeds, and flaxseeds, are packed with healthy fats, protein, and fibre, which help to keep the body satiated and provide energy. Incorporating these food groups into your daily diet ensures you get all the nutrients your body needs to function at its best.
3. Supplements
While some experts advise against taking supplements, it is essential to note that specific dietary restrictions may make it difficult for individuals to consume the recommended daily intake of vitamins and minerals. In these cases, taking supplements can be highly beneficial. It is important to consult with a healthcare professional before starting any supplement regimen.
Several supplements may be helpful for those experiencing anxiety and stress.
- Magnesium is known to help with relaxation and stress relief.
- Zinc may help boost the immune system, which can weaken during stress.
- Omega-3 fatty acids have been shown to have a calming effect on the body and mind.
- Probiotics may help reduce symptoms of anxiety and depression.
- B-vitamins are also crucial for reducing stress and anxiety, as they help regulate mood and promote a healthy nervous system.Â
- Turmeric and ginger are natural anti-inflammatory supplements that may help reduce stress and anxiety by reducing inflammation in the body.
It is important to note that while supplements can be helpful, they should not be relied on as a replacement for a healthy diet and lifestyle. It is always best to aim to get the necessary vitamins and minerals from whole foods whenever possible.
4. Limit Your Sugar Intake
Sugar is an ingredient that comes in many different shapes and forms. When I suggest limiting your sugar intake, it’s important to note that reducing your sugar intake does not only mean restricting your intake of sweets like candy, chocolate bars, and cakes. In addition to limiting sweets, it’s crucial to reduce items such as bread, potato chips, pasta, sodas, and juices, which can also contain high sugar levels.
Have you ever experienced eating an excess of chips and candy, which left you tired and unable to make decisions? These side effects from sugar can happen to anyone, not just diabetics. Consuming a large amount of sugar all at once can lead to problems for everyone, including increased inflammation, weight gain, and an increased risk of developing diseases such as heart disease and diabetes.
Focusing on long-term health and happiness is important instead of seeking short-term pleasure. A diet high in sugar can weaken the body’s ability to handle stress, leading to long-term health complications. By reducing your sugar intake and making healthier choices, you can improve your overall health and well-being.
5. Limit Alcohol and Caffeine Intake
Alcohol. Have you ever noticed how a night of heavy drinking messes with your stress levels? Yep, alcohol can totally throw off your brain’s stress game. We’ve all been thereâthinking a few drinks will help us unwind, but we feel even more stressed as a result. And guess what? Downing those shots or beers sends your stress hormones into overdrive.
If you’re rocking a smartwatch, like a Garmin or Fitbit, it can be eye-opening to check your sleep patterns, energy, and stress levels after a boozy night. I was surprised to see my stress levels going bonkers all night while I slept, with zero energy recovery. No wonder I woke up feeling like a zombie with a killer headache!
So, watch how your body reacts next time you’re partying hard. Your smartwatch might reveal some interesting insights about those post-drinking blues.
Caffeine is a central nervous system stimulant that can have varying effects on different individuals. It is commonly found in coffee, tea, energy drinks, and chocolate. While caffeine can boost energy and improve focus, it can also cause problems in higher doses.
In higher doses, caffeine can be dangerous, leading to symptoms such as rapid heartbeat, restlessness, and muscle tremors. In addition, it can cause insomnia, dehydration, and digestive issues.
Even in lower doses, caffeine can also lead to adverse effects. For example, many believe that consuming caffeine before a stressful event, such as a big presentation or meeting, can help them stay alert and focused. However, this is only sometimes true. Caffeine can elevate blood pressure and stress responses, leading to an increase in anxiety and nervousness.
Therefore, it is advisable to avoid caffeine if you are already anxious about something. Instead, try to get enough rest before the event. If you must consume caffeine, it’s best to do so in moderation and at least several hours before the event to allow its effects to wear off.
6. Stay Hydrated
Hey, Ho, H2O! I hope you’re taking care of yourself and staying hydrated. You’ve probably heard it a million times, but drinking plenty of water is essential for our bodies.
Did you know that over 60% of our bodies are made up of water? That’s why ensuring we’re drinking enough to keep our bodies functioning correctly is crucial. Water helps regulate our body temperature, transport nutrients, and eliminate waste.
It can be challenging to remember to drink enough water, but a good goal is to aim for three to four litres per day, which is around 12 to 16 cups. And remember, you can also get water from other sources like fruits, veggies, and soups.
So, let’s take a moment to raise a glass of water and toast to our health! Remember, staying hydrated is an easy way to care for ourselves and feel our best. Cheers to that!
7. Clean Your Space
When your living or working space is cluttered or unorganized, it can create a sense of chaos that can be overwhelming. This, in turn, can lead to a muddled brain, which can cause feelings of anxiety and stress. Cleaning and organizing can be daunting, mainly because of my perfectionist mindset, which doesn’t allow me to half-ass anything. If too many things are around, it takes forever and can be a never-ending cycle of tidying up.
However, minimizing the number of unnecessary gadgets and trinkets in each space has helped me speed up the process and reduce my sense of being overwhelmed. I have learned that the more stuff you have, the more difficult it is to keep everything organized. By eliminating the unnecessary items, I am left with only the essentials, which makes the cleaning and organizing process much more manageable.
Having a clean and organized space can positively impact your mental health. It helps you focus better and reduces stress levels. In the long run, the time and effort put into decluttering and organizing the space are well worth the benefits it brings to your life.
8. Exercise
Engaging in daily physical activity can be an effective way to reduce stress levels and improve your overall well-being. There are various ways to get moving, such as going to the gym, working out at home, taking a walk outside, joining a spin class, or even dancing in your living room. Whatever activity you choose, it is essential to aim for at least 30 minutes of moderate to high-intensity exercise to release those feel-good endorphins.
Moderate-intensity activities may include brisk walking, cycling, or swimming, while high-intensity activities could be running, HIIT, or strength training. Regular aerobic exercise can help reduce the level of cortisol, the hormone responsible for stress. It can also increase the production of endorphins and neurotransmitters, which can improve mood and alleviate feelings of anxiety and depression.
Incorporating movement into your daily routine can help you feel more energized, focused, and productive. So, prioritize physical activity as part of your self-care routine.
9. Get in Touch With Nature
Spending time outdoors, surrounded by nature and fresh air, has been proven to have several therapeutic benefits. Whether you’re dealing with stress or anxiety or simply looking to escape the hustle and bustle of daily life, exploring a natural setting can be incredibly rejuvenating.
For those who live in a busy city or a noisy neighbourhood, seeking a quieter and more peaceful outdoor location can be especially important. This might mean taking a trip to a nearby park or nature reserve, or venturing further afield to explore a beautiful hiking trail, the beach (either by the ocean or a lake), or a stunning mountain range.
Depending on your interests and abilities, you can engage in many activities when you’re out in nature. For example, you might enjoy watching the sunrise or sunset from a scenic location, going boating or cycling, or simply lounging in a beautiful garden or other natural setting. Whatever you choose to do, taking the time to connect with the natural world can be a powerful way to improve your physical and mental well-being.
10. Houseplants
For many people, spending time in nature is not always possible due to various reasons such as work commitments, unfavourable weather conditions, or lack of access to green spaces. Fortunately, research has shown that bringing the outdoors inside by incorporating houseplants into your living or working space can have numerous benefits, including improving productivity and reducing stress and blood pressure levels.
Houseplants are natural air purifiers that help remove toxins and pollutants, creating a healthier indoor environment. Studies have also shown that having plants around can increase focus, creativity, and overall well-being. In addition, caring for plants can also be a therapeutic and calming activity that can help reduce stress levels.
Whether you incorporate a few small plants on your desk or create a lush indoor garden, there are various ways to bring nature indoors. Some easy-to-care-for options include succulents, spider plants, and pothos. Not only do they add a touch of greenery to your space, but they can also improve your mood, health, and productivity.
11. Go For a Walk/Run
Walking or running are effective ways to reduce stress levels. Even a small amount of movement can make a difference. If you’re unable to go outside, plenty of options are still available for you. Look for an indoor track in your local area. Another option is investing in a treadmill, which can be used whenever convenient. If you prefer to exercise at home, try a walking workout routine in your living room. Many online videos and tutorials can guide you through various indoor exercises to suit your fitness level and preferences. Incorporating movement into your daily routine can improve your overall well-being and reduce stress levels.
12. Yoga Poses
Whether you are a beginner or an experienced yogi, practicing yoga poses and standard stretching techniques can significantly impact your physical and mental health. Yoga is not just a form of exercise but a way of life to help you achieve a more balanced and harmonious state of being.
Practicing yoga has numerous benefits, including increased flexibility, improved posture, reduced stress and anxiety, and enhanced mental clarity and focus. Yoga can also help alleviate chronic pain, promote better sleep, and boost your immune system.
If you are new to yoga, don’t worry. There are plenty of free resources available online to help you get started. You can find instructional videos and diagrams of poses and stretches, as well as full-length yoga classes that you can follow in the comfort of your home.
Whether you prefer a gentle, restorative practice or a more vigorous, challenging workout, there is a style of yoga that is right for you. With consistent practice, you can experience the many benefits of yoga and achieve a greater sense of overall well-being.
13. Breathing Exercises
One of the effective ways to practice mindfulness is through breathing exercises, which can help reduce stress and anxiety and improve overall well-being. Fortunately, there are many free online resources available that offer science-backed breathing exercises for this purpose. These exercises can vary in duration, technique, and focus and can be tailored to individual needs and preferences.
Examples of these techniques include deep, box, and 4-7-8 breathing. Deep breathing involves inhaling deeply and exhaling slowly, while box breathing requires you to inhale for a count of four, hold your breath for a count of four, exhale for a count of four, and hold your breath again for a count of four. 4-7-8 breathing, on the other hand, involves inhaling for a count of four, holding your breath for a count of seven, and then exhaling for a count of eight. Incorporating these exercises into your daily routine can enhance your mindfulness practice and experience their benefits.
14. Practice Good Posture
Maintaining a correct posture while sitting or standing is crucial for physical and mental health. When you sit or stand in a slouched position, it puts unnecessary strain on your back and neck muscles, leading to discomfort, pain, and even long-term spinal injuries. Furthermore, poor posture can affect your mood and confidence levels. It can make you feel tired, lethargic, and anxious. By contrast, sitting and standing up straight helps you breathe better, increases blood flow to your brain, and makes you feel more alert and focused.
Therefore, it is important to be mindful of your posture throughout the day. If you feel yourself slouching or sinking into your chair, take a moment to adjust your position. Sit up straight and engage your core muscles to support your back. Keep your shoulders relaxed and your chin level. When standing, distribute your weight evenly on both feet and avoid locking your knees. You can also try stretching and doing exercises to strengthen your back muscles and improve your flexibility.
15. Relaxing Sounds and Positive Affirmations
Relaxing sounds vary from waterfalls, rain, babbling brooks, and birds chirping to classical music, acoustic instrumentals, and string quartets. Whatever sound makes you feel comfortable and calm, go for it.
In addition, it can be helpful to practice positive affirmations when listening to soothing sounds. However, it’s essential to tailor your affirmations to whatever is stressing you out or bothering you.
For example, if you’re feeling insecure, you might say something like:
“I am good enough.”
“I can achieve anything I put my mind to.”
“I am strong and independent.”
“I love myself, imperfections and all.”
Even if you feel like you’re being insincere, repeating these affirmations can help create more positive pathways and thought patterns over time.
16. Make Time For Yourself
It’s important to prioritize personal growth and self-awareness in your life. One way to do this is by setting aside dedicated time to work on these aspects of yourself. This could involve reading self-help books, practicing meditation, journaling, or engaging in therapy or counselling.
Another effective way to promote relaxation and self-awareness is to spend time in silence. This could mean simply sitting in stillness, practicing mindfulness, or engaging in a quiet activity like colouring or knitting.
Alternatively, consider taking a warm, relaxing bubble bath or detoxifying salt bath to soothe your mind and body simultaneously. This can help alleviate stress, tension, and physical discomfort while promoting a sense of calm and well-being. Whatever method you choose, prioritize your personal growth and self-care as an integral part of your overall wellness routine.
17. Aromatherapy
Aromatherapy has been used for centuries as a natural way to promote physical and emotional well-being. It involves the use of essential oils, which are derived from plants, to enhance mood, reduce stress and anxiety, and alleviate specific health issues.
There are many ways to implement aromatherapy. You can use essential oils in a diffuser or vaporizer to create a relaxing and calming atmosphere. Alternatively, you can add a few drops of essential oil to a bath or apply it directly to the skin via body sprays or lotions.
Some of the most effective scents for aromatherapy include
- Lavender, known for its calming and soothing properties
- Lemon, believed to promote concentration and focus
- Jasmine is another popular scent often used to reduce stress and anxiety.
- Peppermint is used to alleviate headaches and improve energy levels.
- Rose is a scent often associated with romance and love, but it is also believed to have a calming effect on the mind and body.Â
- Clary sage is another scent believed to promote relaxation and reduce stress levels.
- Bergamot orange is a citrus scent known to have a mood-boosting effect, making it a popular choice for those who suffer from depression or anxiety.
It is important to note that some people may be sensitive to certain scents or experience allergic reactions to essential oils. If you have any concerns, it is always best to consult with a healthcare professional before trying aromatherapy.
18. EFT Tapping
Emotional Freedom Technique (EFT) tapping is a form of alternative therapy that is gaining popularity for its ability to help people who experience anxiety, stress and trauma. It is based on the principle that emotional problems are caused by disruptions in the body’s energy system.
EFT involves gently tapping or massaging specific body areas, such as the head, face, chest, and hands, while focusing on a particular issue or problem. The tapping is done in a specific sequence and repeated several times.
EFT tapping aims to restore balance to the body’s energy system by releasing negative emotions and promoting positive ones. Tapping on these specific areas of the body is believed to stimulate the meridian points, which are channels of energy that flow through the body.
The tapping pressure is said to reduce stress and negative emotions such as anxiety, fear, and anger, making it easier for people to cope with their emotions. This is achieved by stimulating the body’s natural healing mechanisms and promoting self-awareness.
EFT tapping is a non-invasive and drug-free therapy that can be done by anyone, anywhere, and at any time. It is a safe and effective way to manage emotional stress and trauma, and it can be used together with other therapies or on its own.
19. Adequate Rest
Getting enough sleep is crucial for our overall well-being, reducing stress, and managing anxiety. When we don’t get enough sleep, it can negatively impact our mood, memory, and behaviour. Fatigue also causes our bodies to release stress hormones like cortisol, which can interfere with our ability to cope with stressful situations. To combat this, take 15-minute naps or restful breaks throughout the day if you haven’t slept well.
20. Journaling
Journaling is a beneficial activity that can help you clear your mind, process your emotions, and reduce stress. However, if you are not accustomed to journaling, you may feel overwhelmed or unsure where to start. To begin, you should choose a quiet and comfortable place to write, where you can focus on your thoughts and feelings. If you find yourself staring at a blank page or screen, try to write down any thoughts that come to mind, even if they seem insignificant.
If you need help with free writing, there are many resources available. Pre-made journals can provide prompts and guidance, making starting easier. Cognitive-behavioral therapy workbooks can provide structured exercises and tools to help you work through difficult emotions. Online apps can also help guide you through journaling and provide additional resources and support.
Remembering that there’s no right or wrong way to journal is important. The key is to find a method that works for you and to make journaling a consistent part of your routine. Over time, journaling helps you better understand your thoughts and emotions, leading to improved mental and emotional well-being.
21. Get Creative
Creating something that gives you a sense of accomplishment is an excellent way to boost your self-esteem and confidence. It could be anything that you enjoy doing and gives you a feeling of pride. Whether it’s a piece of art, music, writing, or something else entirely, the important thing is that you find joy and satisfaction in the process.
You don’t have to be an artist, musician, or writer to be creative. Creativity comes in many forms and can be found in everyday activities. For instance, you can take photos of nature, pets, or people around you and create a photo album or share them on social media. You can play an instrument for your friends and family, write a short story or poem, or even start a blog. You can also sing or create a video and upload it to YouTube.
The possibilities for creative expression are infinite; the key is finding what you love and enjoy doing. You don’t have to share your creations with the world, but if you choose to do so, it can be an excellent way to connect with others who share your interests. Remember, the most important thing is to have fun and enjoy the process.
22. Reading
When you’re anxious, choosing your reading material carefully is essential. While some books may be engaging, there may be better choices when you feel on edge. For instance, murder mysteries, thrillers, and horror books can be intense and may exacerbate your anxiety. Instead, consider reading books that focus on personal growth and self-care, such as those in the self-help genre. These books offer valuable insights and practical suggestions on managing stress and anxiety.
Additionally, feel-good success stories can be a great source of inspiration and motivation. They can help you shift your focus to positive experiences and remind you of your potential. Therefore, it’s wise to be mindful of the books you read when anxious and opt for books that will help you feel more relaxed and uplifted.
23. Search For Things That Make You Smile
It is fascinating to observe that people have diverse tastes and preferences regarding the content they like to watch or read. For instance, some individuals find watching cute animal videos entertaining and soothing. In contrast, others enjoy watching people fail at things, finding it humorous and fun. Similarly, some people like to read dad jokes as they find them funny. In contrast, others prefer to read uplifting quotes as they help them stay motivated and inspired.
If you’re looking to enhance your mood and feel happier, take a moment to reflect on the kind of content that makes you feel good and search for it. You could explore a variety of platforms, including social media, blogs, or online forums, to find content that resonates with you and brings you joy. Remember, the most important thing is to prioritize your mental health and well-being and do things that make you happy.
24. Watch a Funny Movie or Comedy Show
If you are experiencing anxiety, be mindful of the types of entertainment you engage in. Instead of watching action-packed movies or shows that can increase your heart rate and leave you feeling even more anxious, choose a comedy or sitcom you enjoy. Laughter has been shown to affect mental health positively and can be a great way to relieve stress and tension.
If you’re looking for something more interactive, consider heading out to see a local comedian perform. This can be a great way to socialize and connect with others while also getting a good laugh. In addition, many comedians use humour to address complex topics, which can help you gain a new perspective on your own challenges.
25. Talk With a Friend or Family Member
As social creatures, humans thrive on connection and interaction with others. While it may seem tempting to isolate ourselves from society, especially when we feel overwhelmed, it’s important to remember that connecting with trusted individuals can alleviate stress and promote overall well-being.
When you’re stressed, reaching out to someone you trust is essential. This can be a friend, family member, or professional therapist. You can talk in person, over the phone, via text, or video call. The important thing is that you reach out and connect with someone who uplifts or inspires you.
Having a supportive network of individuals who understand and care about you can help you feel less alone and more capable of handling life’s challenges. Research has shown that social support can boost immune function, reduce inflammation, and improve mental health outcomes.
So, next time you feel overwhelmed, take a moment to reach out to someone you trust. Even a brief conversation can improve your mood and overall well-being.
26. Limit or Avoid Negative Social Interactions
Do you have friends or family members who always judge others, have a negative outlook on life, or seem to bring out the worst in you whenever you are around them? Are you angry, frustrated, sad, or making bad life choices around particular people? Suppose you answered yes to any of these. In that case, you may need to work on finding a new social circle and limiting interactions with those you canât necessarily cut off completely.
Specific settings or actions within your social groups may cause problems. For instance, instead of going out partying and indulging in too much alcohol and bad decisions, meet up for a friendly hike or brunch instead.
It is essential to understand that the company you keep significantly impacts your life choices and overall well-being. Therefore, you must surround yourself with positive people who uplift you and support your goals and aspirations. With the right social circle, you can thrive and achieve your dreams.
27. Limit Social Comparisons
Many people use social media mindlessly, scrolling through their feeds and getting lost in other people’s posts. This can lead to a phenomenon known as the comparison trap, where we compare ourselves to others and feel inadequate. Most of us go through this at some point, but for some, it can become a real problem without them even realizing it.
The comparison trap can be insidious, and getting caught up in it is easy. We see other people’s highlight reels and start to feel like we’re not measuring up. We may feel like we’re not good enough or that we’re missing out on something. Over time, this can lead to feelings of anxiety, depression, and low self-esteem.
We need to recognize the impact that social media can have on our mental health and take steps to mitigate its harmful effects. By being more mindful of our social media use, setting boundaries, and focusing on our own lives, we can avoid falling into the comparison trap and find greater happiness and fulfillment in our lives.
28. Avoid/Limit/Manage Your Stressors
Take some time to understand what triggers your stress and anxiety. One way to do this is to ask yourself a series of questions: Who, What, When, Where, and Why? These questions can help you identify the source of your stress and anxiety.
Once you have identified what is causing you stress and anxiety, the next step is to determine why it is affecting you. Are these stressors obligations that you cannot avoid, or are there things you can do to minimize their impact on your life?
It’s important to remember that stress and anxiety can be managed, and there are often things you can do to work through these feelings. Consider what changes you can make to your routine or lifestyle to help reduce your stress levels. Sometimes, even small changes can make a big difference in your feelings.
Ultimately, it’s essential to prioritize your well-being and make optimal choices for yourself. While it may not always be possible to avoid all stressful scenarios, by taking proactive steps and making changes that work for you, you can help manage your stress and anxiety levels and improve your overall quality of life.
29. Volunteer
Volunteering is an excellent way to improve mental well-being by reducing stress and anxiety. When you help others, you contribute to their well-being and develop a sense of purpose and accomplishment. This sense of purpose can boost your self-esteem and confidence, leading to a more positive outlook on life.
Moreover, volunteering allows you to engage in positive social interactions and build relationships with others who share similar interests and values. These social connections can help combat feelings of loneliness and isolation and provide a support network during difficult times.
30. Cuddle or Play With a Pet
As a pet lover and owner, I can attest to the immense happiness and comfort that a furry companion can bring into one’s life. The warmth and affection radiating from a cuddly fur ball can be truly priceless, especially during stress and anxiety. Whether it’s the soft purring of a cat or a dog’s wagging tail, pets have an uncanny ability to lift our spirits and bring a sense of calm into our daily routine. This is why they are often considered an integral part of many households, and their presence is cherished and celebrated.
