8 ways to reduce anxiety and stress

Starting with meditation and exercise apps and ending with positive affirmations, below are some ways to help you find peace in an extremely stressful world.

Life in the times we live in can become extremely stressful. Whether it's the demands of today's fast-paced world, work-related pressures or relationship problems, it's not at all unusual to feel overwhelmed and anxious. Fortunately, however, there are some activities that you can turn to for relief and relaxation.

From meditation and sports to positive affirmations and acupuncture, here are eight ways to help you combat stress and anxiety. Incorporating these techniques into your daily life can reduce stress and anxiety and make you feel calmer and more centered.

Keep in mind, however, that there is no single universally valid solution, so experiment to find the options that work best for you.

Make a move

"Exercise is the best thing you can do for your brain in terms of mood," says Dr. John Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain. Sports and the Brain).

Increasing the heart rate changes brain chemistry, increasing the availability of important anti-anxiety neurochemicals, including serotonin. Regardless of whether you opt for a walk, a workout at the gym or a swimming session, find an activity you enjoy doing and include it in your daily or weekly routine.

Meditate with apps like Calm

"Mindfulness meditation makes perfect sense for treating anxiety," says Dr. Elizabeth Hoge, assistant professor of psychiatry at Harvard Medical School. One of the studies carried out by Hoge showed that meditation contributed to the reduction of anxiety symptoms in people suffering from generalized anxiety disorder.

In a Harvard Health blog, the doctor explained that people with anxiety struggle with distracting thoughts, and meditation could be useful in training the brain to be aware and concerned about these worries.

Applications like Calm can be an excellent way to take the first steps in meditation, because they offer guided sessions and other useful tools.

Connect with those around you for social support

Friends can have a positive impact on your health, says Dr. Adam Simon, Chief Medical Officer at Wellness International Ltd. "If you've had a stressful day, you'll get rid of that tension much faster by meeting friends than do it if you keep this state for yourself".

If you are facing a heightened state of stress and anxiety, get in touch with friends or family members or participate in an activity in your area, so that you can start to create connections and form a social circle.

Stimulates the vagus nerve with devices such as Sensate

According to an article published in Psych Central, "The vagus nerve plays a key role in the parasympathetic nervous system, which means that when the vagus nerve is activated, it sends a signal to slow your heart rate and lower your blood pressure, telling your body that it's time to relax".

Today, there are specialized devices that can be used to stimulate the vagus nerve. One such device is Sensate, a portable device that uses vibration therapy to stimulate the vagus nerve. This device developed by doctors stimulates the vagus nerve with light vibrations.

In 2022, Sensate conducted a study on adults using this device, showing that over 65% of participants with anxiety disorder and over 50% of participants with depressive disorder experienced an improvement in their condition while using the device.

Rhythmic breathing

Slow breathing exercises are revolutionary tools that help you reduce stress and anxiety, according to top psychiatrists.
Rhythmic breathing has a mental effect, and this type of breathing can greatly reduce the body's response to stress, even with only five minutes of deep and slow breathing.

Practice gratitude and positive affirmations

An effective way to reduce stress and anxiety is to focus on the good in your life and cultivate a sense of gratitude. You can do this by starting to keep a daily gratitude journal, listing three things you are grateful for each day, or taking a moment each morning to reflect on something positive.

We live in a society where it is easy to get overwhelmed by a large dose of negativity. Positive affirmations are a very good way to eliminate some of this state of negativism, simply by the things you say to yourself.

Include Tai Chi in your routine

Tai Chi is a form of movement that combines slow and gentle movements with deep breathing and meditation. It is known that this practice has excellent results in terms of reducing stress, anxiety and depression. Tai Chi can be practiced by people of all ages and fitness levels and can be done anywhere and especially without special equipment.

Try acupuncture and massage therapy

Acupuncture and massage therapy are two alternative therapies that can be helpful in reducing stress and anxiety. Acupuncture involves inserting thin needles into certain points on the body to stimulate the flow of energy, while massage therapy involves manipulating muscles and soft tissues to encourage relaxation and reduce tension.

And last but not least, make time for any activity that pleases you!

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