24 Ways To Relieve Yourself From Stress And Anxiety (2)

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14. Start A Massage Therapy

Massage therapy is a treatment where a therapist controls and fixes your body’s muscle and soft tissues to free you from pain. Massage therapy does vary and come in many forms. Some therapists suggest the Swedish massage, which involves focusing on deep tissues. Others will want to start with reflexology.

While having a massage is an excellent idea of relieving you from stress, not everyone is qualified to offer you one.

You may need a certified massage therapist to. Why is getting a massage therapy necessary when you are stressed? This is because stress affects every part of the body. Too much tension lead to muscle stiffness and pain. According to Mayo Clinic, a good massage session will do your body a big favor.

Here are the steps one needs to follow:
Step 1. Find an excellent certified massage therapist. Not all massage therapists are professional.
Step 2. Try different types of massage and choose the one that you like.
Step 3. Make sure to relax when a therapist massages you.

15. Dancing

Dancing is a universally known way of expressing emotion. It’s an art. Dancing to good music allows your body muscles to relax. It’s also really fun if you do it with friends or a group. Relaxation of the body allows the tense muscles to loosen up, making you feel light.

Recent studies prove dancing activates the release of hormones called endorphins.
These hormones promote excitement and happiness in a person. That’s why it is challenging to dance to your favorite music while you are sad. But that’s not all. Dancing encourages social interaction.

You meet several people on the dancing floor who you can connect and make friends. Not only does this make you active, but helps you ward off negative thoughts.

Here’s how you can get started with dancing:
Step 1. Find social places where dancing events take place like salsa, ballroom, or Zumba.
Step 2. Sign up for a dancing class of your genres. Make sure the class have excellent instructors.
Step 3. Dance, have fun, and meet friendly people.

16. Take Natural Supplements

Did you know that stress consumes vital vitamins and minerals from our body? If you don’t replace these essential minerals and vitamins, stress worsens. Even the production of stress hormones called Cortisol consumes lots of nutrient reserves. This effect shuts down several systems in the body, such as the digestive system. It won’t surprise you to find that most people who experience stress also have poor appetites.

That’s why it makes sense to use a supplement to relieve the body of stress.

Here’s how to go about it:
Step 1. Consult an expert/doctor who is knowledgeable about the natural supplement.
Step 2. Stay away from supplements made from China because of poor manufacturing practices.

17. Swimming

Recent research from Speedo, a world-leading swimming brands, states swimming relieves tension and stress. Besides that, it makes the person feel confident about the way they look. It’s also incredibly refreshing during the summer. Don’t you love a pool day?

Swimming, like any other physical activities, affect neurotransmitters, which influence your mind and produces ANP, which reduces stress. In swimming, you will naturally breathe repetitively, just like in meditation. Unlike other exercises, swimming will make you utilize the whole body as you pay attention to your legs and arms. Any time you feel stressed, you take a deep swim even for a few minutes.

Here’s how to get started in swimming:
Step 1. Pick a beautiful soothing spot. You can do it in a lake, river, or forest if you want to connect with nature.
Step 2. Start swimming and have fun.
Step 3. If you don’t know, find a swim instructor who will teach all the swimming techniques.

18. Soaking in a Hot bath/Hydrotherapy

Hydrotherapy is an ancient Japanese and Chinese practice which involves healing yourself with a warm bath. The Japanese believe in the healing power of water.

Dr. Bobby Buka, a dermatologist, states that if you keep your body in a hot tub, the skin will release endorphins because of the soothing warm water. The immersion has a therapeutic benefit that boosts blood flow into the skin. Stress makes your muscle contract, and hot bath improves blood flow causing the muscles to expand and loosen. Besides relieving you from stress, soaking yourself in a warm bath can help you sleep better at night. And lack of sleep is something that contributes to stress.

Step 1. Find a hospital near you that have hydrotherapy pools.
Step 2. Consult a physiotherapist to determine whether you will be suited for hydrotherapy.
Step 3. Check the quality of the area. A hydrotherapy session will always last for 20 to 30 minutes.

19. Acupuncture

Here’s the good news: Acupuncture does relieve stress. The Journal of Endocrinology did a study on rats and found out stress hormones were lower on rates that had acupuncture than those who did not use acupuncture.

Acupuncture involves inserting a fine needle into points called meridians connects to specific organs on the body. According to Chinese Traditional Medicine, meridians are thought to be a highway of energy or “qi.” When congestion happens on this highway, it is difficult for energy to flow. Meridians are treated using this process, so that energy flows freely.

According to Psychology Today, western medicine proves that acupuncture activates endorphins, which reduces stress.

Here’s how to get started with acupuncture:
Step 1. Seek the services of a well certified licensed acupuncturist. Check he is accredited. Do a simple google search.
Step 2. Ask the Acupuncture specific techniques they will be using before you receive treatment.
Step 3. One session is not enough. You need multiple sessions to see positive results.

20. Get Social Support / Therapy Support Group

People with stress often feel insecure about opening up their problems with friends and relatives. Studies found that sharing your problems with others make you feel better.

Sarah Townsend did a study at USC Marshall School of Business and found out interacting with people who understand your emotions provides relief from stress.
That said, find like-minded people who you can open up with. It doesn’t have to be your family or friends if you are scared. You can go for a therapy support group.

Here’s how to get started:
Step 1. To find an excellent group, you need to consult your Physician/ Psychologist for suggestions.
Step 2. Find out if the group is open or closed. With an open group, any person can join anytime. Private groups begin at the same time and no one can join after it’s formed.
Step 3. Don’t feel shy to share your concerns. Take your time.

21. Take Time Off

Very few people take an annual vacation. The sad part is, the majority of people who take vacations, go there for work-related issues, which makes your mind busy instead of free and relaxed. A good vacation reconnects you with yourself, gets you into a journey of self-discovering and helps you to feel best.

Research proves that taking a vacation away from a stressful, busy life helps you get back to life feeling energized and excited to deal with challenges.
According to the Harvard Business Review, a well-managed vacation will make you happy and relaxed.

Here’s how to go about it:
Step 1. Plan two or three months in advance.
Step 2. Go far away. Vacationing doesn’t have to cost you more money. They are affordable places to travel and explore.
Step 3. Use sites like monograms to meet people who are knowledgeable of the place.

22. Cognitive Behaviour Therapy (CBT)

CPT (Cognitive Behavior Therapy) is a form of psychotherapy treatment that boosts happiness. What happens is, there is a modification of dysfunctional emotions and thoughts. This form of therapy rests on the idea your thoughts and perceptions will influence your behaviors.

The feelings of stress may affect one’s thoughts and actions about reality. And the best way to heal is to get rid of negative thoughts out of your life. CPT may treat many issues besides stress, such as anxiety and depression. Unlike other therapy that focuses on the mind alone, CBT focuses on the mind and body.

Research from the University of Pennsylvania states that CBT is more effective than pharmaceutical treatments for patients suffering from depression.

Here’s how you can get started with CBT:
Step 1. Search for cognitive behavior therapy. The approach will require you and therapists to be heavily involved.
Step 2. Make sure to check his background, education, and certification.
Step 3. Start your first session. Here the therapist will gather information regarding your mental health conditions.

23. Adaptogenic Herbs

These are herbs that naturally help you cope up, resist stress, and fatigues by invoking your hormonal response. Phytotherapy is the use of plants to heal ailments. Adaptogenic herbs belong to the family of healing plants. Their main task, according to Dr. Axe, is to balance, restore, and protect the body.

Dr. Edward Wallace, a Naturopathic doctor, states that adaptogen helps in responding to the influence or stressor to normalize the physiological function in the body. When that happens, the stress level in the body reduces.

Here is how to choose the right adaptogen:
Step 1. The herb has to be safe or non-toxic to the physiological functions of the body.
Step 2. It has to bring back the body to equilibrium/achieve Homeostasis.
Step 3. Must not be a stimulant or a sedative.

You may have to do research or consult for you to pick the right adaptogen or herbs.

24. Sleep Well

People with high stress levels rarely sleep well. Lack of sleep can lead to insomnia, which makes it even worse. That’s why you will always toss and turn during the night or wake up in the middle of the night. The good news is, you can have more sleep and dramatically reduce the amount of stress you have.

If you are going to reduce stress, then you need to have a regular sleeping routine. That way, you’ll feel calmer and you’ll better restore your body and mind. You are much more efficient at solving problems if you have a full night’s rest. On the other hand, lack of sleep makes you emotionally unstable and sensitive to negative vibes.

The good news is, you can reduce stress using sleep. Here’s how:
Step 1. Before you sleep, make sure to take a warm shower, get a massage, and some light stretch before bed.
Step 2. Learn to meditate before sleep. There are so many sleep meditation aids.
Step 3. Never do something stressful or stimulating before bed like texting, working, or watching TV. Instead, have a dim light, read an exciting book, or listen to soothing music that will calm you.

Take Care Of Yourself

We know it’s hard. Maybe you are facing a situation you think it is out of your control. Don’t let stress get the better of you. Seek professional help or try any of these 25 ways to relieve yourself from stress. Learn to take care of your mind, feelings, and thoughts. That’s the only way you will conquer stress and anxiety.

yogaesoteric
November 16, 2019