while life’s demands can leave us feeling stressed or anxious, we should not be slaves to such experiences. Health experts at Clarity Chi and researchers in different fields have given the following suggestion that can help you cope with stress and anxiety.
Reduce Caffeine Consumption
The body produces adrenaline, a hormone linked to the fear (fight-or-flight) response. Studies show caffeine can increase adrenaline levels making you feel anxious or on edge. Some of the popular caffeine sources are coffee (including decaffeinated coffee because it contains 2mg – 12mg of caffeine, some over-the-counter drugs, dark chocolate, and chocolate-flavored cereals and desserts.
It is best to cut back on caffeine if you discover a connection between caffeine and your anxiety. However, do not go cold turkey; instead, do this slowly to avoid the withdrawal symptom, which can have similar effects as feeling anxious or on edge.
Exercising can help you have a better grip on your anxiety. It does this in two ways. The first is by lowering the stress hormone levels in the body, and the second is by making you more focused on your tasks. Hence, this can be an excellent way of avoiding ruminative thoughts.
According to an investigative study done in 2013 that included eight random and controlled trials looking into the effects of exercising on anxiety, exercise was less effective than conventional anxiety treatment and management options like talking therapy and medication use.
But it also pointed out that exercise is highly effective when combined with these treatment options. Furthermore, the desired results are realized when you establish which exercise type, duration, and frequency can deliver the most significant improvements.
Research shows yoga might be beneficial for anxiety. A 2015 review on the effects of yoga on our nervous system and moods found that it reduced cortisol levels, heart rate, and blood pressure. The review includes 25 studies and suggests that high cortisol levels in the bloodstream can aggravate stress and anxiety.
A 30-minute yoga session has a calming effect, lowering depression and anxiety symptoms. It also decreases the number of cytokine molecules in the blood that the immune system releases in response to anxiety and stress. Health experts say that unchecked cytokine amounts can lead to chronic inflammation and other adverse health effects.
Listen To Music
Music can trigger the brain to focus on reward systems that increase the products of hormones that help manage anxiety and stress. In a study on the effects of music on your health and overall wellness, the investigation suggested that listening to music can help improve immune system function and lower stress.
Research also shows that music preferences were a significant factor in how effective this is in reducing stress and anxiety. Hence, playing your favorite music genre or playlist can offer an impactful, short-term remedy.
Practice Mindfulness Meditation
Mindfulness is a natural remedy for depression and anxiety. Focusing on the present moments, what is running through your thoughts, feeling, and physical sensations helps. It can distract you from contemplative thoughts or other habits that impact your health negatively.
Explore Visualization Techniques
Guided image is a technique that helps you visualize peaceful scenes. It is a techy type of mediation that can promote relaxation. A study in 2015 combined music and GI treatment techniques to understand how combining the two impacts work-related stress and anxiety. The researchers had two groups of ten participants. One group did not have any treatment, while the others participated in a 9-week GIM (guided imagery and music) program.
The group that underwent the GIM program showed significant improvements in depression and anxiety management that those who did not undergo the treatment. Moreover, there was a significant reduction in cortisol levels for the GIM treatment patients. More research is necessary to determine GIM’s impact on other forms of stress and anxiety.