Habits to Reduce Stress and Anxiety

Stress, everybody faces some kind of stress in their life unless you are superhuman. Mild stress is okay in some situations like when you have an argument, test, or something really important.... and, indeed, you cannot avoid stress altogether.

But stress can rise from mild to moderate to a severe stage when it starts affecting our performance. 

In this article, we are going to discuss some basic routines and habits to reduce stress and anxiety. 

1.EXCERCISE

Exercises increase the LVEF (left ventricle ejection fraction) due which more oxygenated blow flow in our body. 

This oxygenated blood tends to reduce the anxiety and stress in our body 

Therefore, regular exercises whether it's a brisk walk or a badminton session help reduce stress. 

Researches suggest that 1 hour 45 min of exercise in a week for 4 months is significantly associated with increased LVEF which reduces stress and anxiety. 

Secondly, exercise reduces the cortisol level of our body. Cortisol tends to increase in stressful situations therefore reduction in cortisol level tends to decrease the stress significantly. 

2. POSITIVE MINDSET

A positive mindset is very important to let go of your stress. 

A positive mindset does not imply that you see everything positive ignoring the negative facts, it does not mean you remain happy all the time or pretend that everything is good... but it means you believe that the bad things are not that bad.

Acknowledge the bad things and have confidence that you are capable enough to handle the chaos calmly. A positive mindset helps manage stress. It empowers you to take risks and allows you to handle stress effectively. 

There are different ways to implement positive thinking in our lives:

A. Smile more 

Yes, even if you fake it you are still more positive than the one with a neutral expression. Look for humor and spend more time with people who have a good sense of humor, watch funny videos, etc.

B.Reframe the situation 

Whenever a bad situation arises try to reframe it, instead of criticizing appreciate the good parts of the situation...look for the silver lining.
For example, when you are stuck in a traffic jam appreciate that you have a car and you can play music in it and enjoy the moment.

C. GRATITUDE DIARY

Keep a diary to write down the things you are grateful or thankful for, this way you will be forced to pay attention to the good you have in your life. It can be anything, any relationship, or any achievement. 

3. MEDITATION 

The best thing about meditation is that it can be practiced anywhere anytime. Many pieces of research have shown that meditation reduces anxiety and stress levels very effectively. There are different ways to meditate, we will discuss some of them:

A.Deep Breathing

• Sit in a comfortable position 
• Close your eyes and inhale for 4 sec 
• Hold in for 7 seconds and then breath out for 8 seconds. 
• Repeat this 4 times. 

You can do this anywhere you want before any test, exam, or any important task. 

B. Progressive muscle relaxation

It is a 2 step process in which:
First, you tense your muscles and then relax. Do this for every muscle of the body systematically. 

Method:

• Sit down in a comfortable position.
• Perform deep breathing for few minutes
• Now squeeze the muscle of a body part for example foot and hold for 10 sec. (squeeze as tightly as you can )
• Now relax the muscle slowly and feel the blood rush towards it. 
• Stay in a relaxed position for few minutes
• Repeat this sequence for other muscle groups. 

C. VISUALIZATION 

In this type of meditation, an individual sits in a comfortable position with eyes closed and imagines a scene in which he/she feels at peace.

Picture it as vividly as possible. It works best when you incorporate all your senses.

for example- You are at a beach watching the sunset, the birds chirping around you feels like music to your ears, sitting there quietly you can smell the sweet and refreshing pine trees around, feeling the cold breeze brushing your face softly, and the sand between your toes, and taste fresh clean air. 

OTHER WAYS TO REDUCE STRESS

• Listen to music 

Take a break and listen to music. Listening to calm soul-soothing music relaxes our brain and reduces stress. 

• Talk 

Talking and sharing your thoughts with your close one. It brings peace to your heart and mind. 

• Play with your pet

Interacting with pets release oxytocin and promote a positive mood. 

• Nurture Yourself

 Treat yourself to good food, massage, walk, or a nap. 

• Spend time with nature 

Water your plants and talk to them. Spending time in a fresh garden with your favorite plants and flowers relax your mind.

Written by:

- Ms. Poonam (Batch- 2017)