Guest article by mytherapistdelraybeach.com
Stress is a very common experience for most people. According to a 2013 survey, more than 80% of employed Americans are stressed out about their jobs. Excessive stress can negatively affect your health. A 2012 study also revealed that those that are stressed are more likely to encounter chronic health problems. Some symptoms of stress include increased hair loss, lowered libido, increased anxiety, and poor immunity against sickness. If you’re experiencing severe symptoms that have a strong negative impact on your life, then engaging in stress and anxiety counseling with a therapist is recommended.
Here are 5 natural methods that you can use to lower stress.
Exercise
Exercise is one of the most effective methods that you can use to lower stress naturally. This is because exercise reduces the body’s stress hormones. It releases endorphins which act as natural painkillers that can improve your mood.
Exercise also improves our quality of sleep which helps lower stress. Regular exercise will also make you feel more confident in your body – this goes a long way in promoting your mental wellbeing.
You can engage in physical activities such as walking, jogging, and other activities that involve the repetitive movements of large muscle groups to relieve stress.
Consider Supplements
There are different supplements that can be used to reduce stress. One example is lemon balm. Lemon balm is a mint that is known for its anti-anxiety benefits. Omega-3 fatty acids are also useful for reducing symptoms of stress.
Other supplements that can be used to lower stress and anxiety include ashwagandha, green tea, valerian root, and kava kava.
Since some supplements are capable of interacting with medications, you need to consult with your doctor before using any supplement if you’re treating a specific medical condition.
Reduce The Rate At Which You Consume Caffeine
High doses of caffeine can increase stress and anxiety. If caffeine makes you anxious, then you need to consider reducing the dose you consume.
Many studies have shown that moderate consumption of coffee (five or fewer cups daily) can be healthy, however, it’s not meant for everyone.
Spend Time With Your Loved Ones
Spending time with your friends and family can help you manage stressful moments. Being in the midst of your friends will give you a sense of self-worth, which will help you thrive in tough times.
A study revealed that spending time with friends and children helps increase the rate at which oxytocin is released in women (oxytocin is a natural stress reliever).
Another study also revealed that men and women who do not have good social connections were more prone to suffer from stress and depression.
Practice Mindfulness
Mindfulness is a practice that connects you with the present moment. It is very effective in combating stress and anxiety that may manifest from negative thinking. Mindfulness can be increased through mindfulness-based cognitive therapy, yoga, meditation and mindfulness-based reduction.
According to a study conducted among college students, it was discovered that mindfulness has the ability to increase self-esteem, which in turn lowers symptoms of depression and stress.
Carry Out Deep Breathing Exercises
Mental stress can activate the release of stress hormones. This makes you experience unpleasant symptoms such as quicker breathing, faster heartbeat and constricted blood vessels.
Engaging in deep breathing exercises will activate your parasympathetic nervous system – this controls your relaxation response.
Some forms of deep breathing exercises that you can engage in include abdominal breathing, diaphragmatic breathing, paced respiration and belly breathing.
Deep breathing will help you to focus yourself. When you do this, your breath will be slower and deeper. Breathing deeply through your nose will cause your lungs to fully expand and your belly to rise. This slows the rate at which your heart beats, thereby reducing stress.
If Natural Remedies Are Not Enough
Although stress can occur in different areas of your life (such as your personal life and workplace), you can reduce the stress that you feel through simple and natural ways highlighted above. If you’re dealing with chronic stress and worry, it may be a good idea to consult with an experienced Delray Beach psychotherapist who can help you.