Most people in their daily lives commonly experience stress and anxiety. In fact, according to the American Psychological Association, in 2020, around three-quarters of adults say that they regularly experience symptoms of stress, and almost half of the U.S. adults (49%) claimed that stress has adversely affected their behavior.
Moreover, one-third of people worldwide have reported constantly feeling stressed, anxious, or worried. In short, most people around the globe deal with stress and anxiety for various reasons.
Unfortunately, anxiety and stress are inevitable as there will always be instances or events in your life that could trigger them. But on a positive note, you are in control of how you manage or deal with stress and anxiety to ensure they don’t negatively affect the quality of your life. Learning different ways to cope with stress and anxiety is crucial to maintaining your overall health and wellness.
When you let these things take over you, they can harm your health and boost your risks of suffering from health conditions like anxiety disorders, depression, or heart disease. And so, this article will share with you four tips to help relieve and cope with stress and anxiety. You may try these tips to see which method works best for you.
1. Consider Taking Supplements
You may have heard advice or tips from some people saying that deep breathing exercises and meditation can help relieve stress and anxiety. Several studies were also conducted and have proven the effectiveness of these exercises in reducing stress. However, the effect may not be equal for everyone. This is true, especially if the cause of the person’s stress or anxiety is due to the lack of minerals or vitamins in the body.
Remember, your body’s vitamins and minerals play an essential role in your body’s stress response. Thus, you may consider taking supplements to ensure your body has enough nutrients and mineral levels that help lessen stress and boost your mood. Several supplements to consider for reducing stress are B vitamins, Magnesium, L-theanine, Stresam, etc.
Before taking supplements, research and read resources, such as an informative Stresam post, to know their benefits, side effects, and how they can help you cope with stress and anxiety. Most importantly, consult your doctor before taking any supplement. They can advise you on which one is the safest and most suitable one for you.
2. Minimize Screen Time
Some people fail to realize that among the significant sources of their stress and anxiety is too much media exposure. Although using computers, smartphones, and tablets is often necessary and an inevitable part of one’s daily life, excessive usage can take a toll on your mental health.
Excessive screen time or social media exposure may promote negative experiences in several ways and eventually cause stress and anxiety, such as:
• Fear of missing out (FOMO)
• Insecurity due to appearance or lifestyle
Furthermore, as shown by a 2022 Healthline survey for over 1,000 respondents, 29% felt they needed a social media break to restore better mental health, while 46% of 15 to 24 years old respondents also shared the same sentiments.
Thus, if you think the source of your stress or anxiety is due to any of these negative experiences brought by social media, it may be best to minimize your screen time and device use. Reducing your social media usage and exposure will not only reduce stress and anxiety but is also known to improve sleep quality for both children and adults.
3. Decrease Caffeine Intake
Another thing that could trigger and increase one’s stress and anxiety levels is too much caffeine intake. Unfortunately, many people rely on caffeine to increase their alertness, boost their energy, and reduce sleepiness, especially if they’re about to work long hours. According to a study, although it’s sometimes effective, too much caffeine in the body can increase your stress and anxiety levels.
So, try to minimize your caffeine intake. Better yet, look for healthier alternatives to help boost your energy levels and alertness without becoming too dependent on caffeine. Some of the best caffeine alternatives to consider to keep you energized and, at the same time, alleviate anxiety are:
• More natural light exposure
• Chai or peppermint tea
• Energy-boosting smoothies (e.g., avocado, banana, blueberries)
• Detox water
Once you’ve tried any of these caffeine alternatives, you may see notable changes in your stress/anxiety levels as you have less or no more caffeine in your body.
4. Perform Self-Care Habits
Perhaps among the most effective ways to cope with stress and anxiety is to simply prioritize self-care. It has also been clinically proven that practicing self-care habits can improve one’s overall well-being while making it easier to cope with stressful or anxious situations. So, make it a habit to incorporate self-care habits in your daily routine, such as:
• Taking a few minutes to walk outdoors
• Practicing yoga or meditation
• Getting a massage/self-massage
• Taking a warm bath while diffusing calming scents
• Stretching or exercising
• Spending quality time with your pet
• Doing a hobby you love
Taking time and effort to look after yourself is vital to living a better and healthier life. Self-care is even more crucial for people who have highly stressful jobs, like nurses, teachers, doctors, or caretakers.
Although stress and anxiety are unavoidable, you’re fully in control of how you respond to them and ensure they don’t take a toll on your overall health. So, practice these tips and suggested strategies to cope with stress and anxiety and enhance your overall psychological well-being.