7 Simple Ways To Relieve Stress And Anxiety, 7 ways to cope with stress, relieve stress with these 7 simple life styles

Nowadays more and more people are becoming victims of stress and anxiety. Stress is normal when facing a dangerous situation but it becomes worse when it is left untreated and leads to anxiety, a state of mind where nobody wants to go.

Here are 7 ways that will help you cope with stress.

1.     Exercise

The most important thing to cope with stress is doing daily exercise. People who do regular exercise are less likely to experience stress and anxiety than those who never do exercise. Exercises lower your body stress hormone such as cortisol and keeps it calm and relax. It also increases the happy hormone such as endorphins, which improve your mood. It also improves your sleep quality, affected by stress and anxiety. It also gives proper shape to the body and makes one feel confident and competent all the time.

2.      Consider some supplements

Several supplements can reduce stress such as

 Lemon balm

It has a strong anti-anxiety effect.

 Omega-3 fatty acids

Ashwagandha

 a herb used in Ayurvedic medicine to treat stress and anxiety.

 Green tea

Green tea contains many polyphone antioxidants that provide health benefits. It may lower stress and anxiety by increasing serotonin levels.

Valerian

 Valerian root is a popular sleep aid due to its tranquilizing effect.

 Kava kava

  A psychoactive member of the pepper family, used in Europe and US to treat mild stress and anxiety.

Some supplements can have side effects so you should consult a dr. before taking them.

3.      Light a candle

Using essential oil or burning scented candle may help reduce your feelings of stress and anxiety.

Some scents are especially soothing. Here are some of the most calming scents:

·        Lavender

·        Rose

·        Votive

·        Bergamot

·        Roman

·        Neroli

·        Frankincense

·        Sandalwood

·        Orange or orange blossom

·        Geranium

Using scents to treat your mood is called aromatherapy. Several studies show that aromatherapy can decrease anxiety and improve sleep.

4.      Reduce your caffeine intake

Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. High doses can increase anxiety.

People have different thresholds for how much caffeine they can tolerate.

5.     Spend time with friends and family

Help from friends and family can help you get through stressful times.

Being a part of a friend network, gives a sense of belonging and self-worth, which can help you in tough times.

Spending good time with friends and family helps release oxytocin, a natural stress reliever.

6.      Take a yoga class

Yoga is a popular method of stress relief. Some studies have shown that yoga’s effects on mental and physical health are very good. Yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety.

7.      Deep breathing

Deep breathing activates the relaxation response. Multiple methods can help you learn how to breathe deeply. The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe deeply through your nose, your lungs fully expand and your belly rises.

This helps slow your heart rate, allowing you to feel more peaceful.

The bottom line

Although stress and anxiety arise in your workplace and personal life, there are many simple ways to reduce the pressure you feel.

Exercise, mindfulness, music, and physical intimacy can all work to relieve anxiety and they will improve your overall work-life balance as well.

10 Healthy Lifestyle Tips For Everyone

10 healthy lifestyle tips for everyone

1       eat healthy food

2       eat foods rich in carbohydrates

3       replace saturated with unsaturated

4       enjoy fruits and vegetables

5       reduce salt and sugar intake

6       eat less but regularly

7       drink plenty of fluids

8       maintain a healthy body weight

9       do regular exercise and jogging

10  take a start now and keep it up

1       Eat a Variety of Healthy Food

For good health, we need more than 50 different nutrients, and no single food can supply them all. Because it is not about a single meal but about a balanced meal. Try to eat different types of healthy food in a weak like eggs, milkfish, fruits, and vegetables.

2       Eat Foods Rich in Carbohydrates

Try to eat food that is rich in carbohydrates like cereals, rice, pasta, potatoes, and bread. At least one of these should be added to the daily meal.

3       Replace Saturated with Unsaturated Fat

 Fats are good for a healthy body, but it should be taken in moderation. Different kinds of fats have different health effects and the following tips could help us keep the balance right:

·        We should limit the consumption of total and saturated fats and completely avoid Tran’s fats; reading the labels helps to identify the sources.

·        Eating fish 2-3 times a week, with at least one serving of oily fish, will contribute to our right intake of unsaturated fats.

·        When cooking, we should boil, steam or bake, rather than frying, remove the fatty part of the meat, use vegetable oil.

4       Enjoy Plenty of Fruits and Vegetables

Fruits and vegetables are the most important foods for giving us vitamins, minerals, and fiber. We should try to eat at least five servings a day.

5       Reduce Salt and Sugar Intake

Salt and sugar are called white poison. Because a high salt intake can result in high blood pressure, and increase the risk of cardiovascular disease. Similarly, high intake of sugar is also responsible for many diseases.

6       Eat Regularly, Control the Portion Size

Eating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet.

Skipping meals, especially breakfast, can lead to out of control hunger, often resulting in helpless overeating.

Paying Attention to portion size will help us not to consume too much calories, and will allow us to eat all the foods we enjoy, without having to eliminate any.

7       Drink Plenty of Fluids

At least 1.5 liters of fluid per day is required for adults. Water is the best source but fruit juices, tea, soft drinks, milk, and other drinks in moderation can all be okay- from time to time.

8       Maintain a Healthy Body Weight

The right weight is the basic key to a healthy life. Being affected by obesity and overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and much more.

Excess body fat comes from overeating. Physical activity helps us spend the energy, and makes us feel good.

9       Get on the Move, be Active

Physical activity is vital for good health and a balanced weight. It helps us burn the extra calories. It is good for the heart and circulatory system. Normally 150 minutes per week of moderate physical activity are advised by doctors.

10  Take a Start

It is very important to keep up all the important activities vital for our good health. And never let any irregularity come in. always have a plan and do it regularly as gradual changes in our lifestyle are easier to maintain than major changes introduced all at once. So be patient and consistent.

7 Best Ways To Reduce Fear And Anxiety

What is Fear?

Fear is one of the most powerful (negative) emotions which have a very strong effect on your body.

Fear can immediately create strong signals of response like flight or fight, in case of emergencies.
It also happens when we are faced with non-dangerous events like exams, public speaking or a job interview.

Some people become so overwhelmed by fear that they want to avoid situations that make them frightened or nervous. Although it’s a bit hard to break this cycle but still possible and there are lots of ways to do it. Some of them will be discussed here, so let’s begin.

HOW TO REDUCE FEAR

1: Face your fear if you can

 Avoiding situations that scars you are not going to help. The way to reduce your fear is by facing it. Because once you will face it you will get to know that it’s not that much scary that YOU THOUGHT. Fear problems tend to reduce when you get into this pattern. Exposing yourself to your fears can be an effective way to reduce your fears.

2: Exercise

Do regular exercise on a daily basis for at least 30 minutes. Exercise is the best way to calm your mind and relax.

3: Relax

Relaxation techniques can help you with mental and physical feelings of fear. There are numerous relaxation ways like yoga, deep breathing, or imagining yourself at a pleasant place, etc that can calm your mind and feel you more relax during times of fear.

4: Healthy eating

Mind and stomach are interconnected and they affect each other very much. Eating unhealthy food can cause your stomach to function poorly and then your mind to become anxious. That’s why try to eat lots of fruits and vegetables and avoid junk food. Sugar and caffeine should be avoided as they are dangerous for your anxiety and fear.

5: avoid alcohol

Try to avoid it or at least drink it in moderation.  As alcohol is not good for your anxiety and it can cause you more trouble.

6: Complementary therapies

Therapies like cognitive behavioral therapy can be helpful for your fear management and for that you should consult a psychiatrist.

7: Medication

Drug treatments are used to provide short term help. Drugs may be more useful when they are combined with other treatments or support.

As fear is an emotion of the mind that’s why you should focus on your mind and try to make it calm and healthy all the time.