Stress and anxiety plague society and at some point one may feel helpless in dealing with it. Thankfully, there are various therapies that can help in easing the symptoms and perhaps even aid in calming them down. Now that we’ve taken a look at what stress and anxiety are and how they affect you, in this part of the article we’ll discuss some tips on how to combat stress and anxiety in a very natural way.
Deep Breathing Techniques
Asthma not only affects seniors’ physical health but also their mental health including anxiety levels since deep inhaling exercises can calm the nervous system. Try diaphragmatic breathing and this is done with deep breath through your nose and your stomach should expand as you fill it with air then make known as possible the air out of your mouth. Do these several times and try to concentrate on the breathing, and the releasing of the built up stress or any other tension on the out breath.
Mindfulness Meditation
Mindfulness meditation is a practice in which you concentrate on the present moment without any tendency to criticize your thoughts regarding the current circumstances. It also helps one to refrain from going over specific thoughts or feelings over and over due to constant practice being a safety mechanism. One of the simplest ways to try out mindfulness meditation is to spare at least 10 minutes each day to either listen to guided recordings or just take a break and sit in a quiet spot focusing on breathing.
Exercise Regularly
It has been suggested that stress and anxiety can be managed or prevented through physical activity. It has been established that the right exercise can trigger the flow of endorphins that are known to be mood regulators and reduces levels of cortisol, a stress hormone. Engage in moderate exercise to at least 30 min most days of the week by either going for a walk, jog, cycle, swimming or by participating in any fitness program of your choice.
Maintain a Healthy Diet
However, the food that we take has a direct relation with our moods and energy levels, this is in the aspect of consuming a balanced diet. This should be directed towards ensuring that the meals contain a lot of fruits, vegetables, whole grains, lean proteins, fats and in the right proportions. It is recommended to minimize intake of caffeinated beverages, sugary products and foods containing refined sugars and chemicals which are known to cause uneasiness and restlessness.
Get Adequate Sleep
This means that any form of stress reduces the amount of sleep one gets, or in other cases, no form of stress can allow one to get quality sleep; hence it is important that one gets enough sleep. Ideally, you should get 7-9 hours of sleep every night and be rigorous about a ‘sleep schedule’ all in preparation of your darling’s arrival. Reduce screen time in the last one to two hours before going to bed and ensure the bedroom is sleep-conducive and is free from any distractions such as noise or light.
Practice Relaxation Techniques
Apart from deep breathing exercise and meditation, there are other relaxation methods that I would wish to try to ease tension and stress. Some of the relaxation techniques are: muscle relaxation involving the whole body, use of the imagination, yoga, exercise called tai chi and aromas. Try out various methods and find out which one is most effective for you and then, cultivate the practice of using them consistently in your daily practice.
Connect with Supportive Relationships
It has been found that having healthy and appropriate relationships can of great help should one faces stress and anxiety. Find someone from friends or families or any support groups to chat with or encourage as this will help relieve their stress. Telling people about how you feel can prevent you from feeling like there is no one else who understands how much pain you may be in.
Seek Professional Help if Needed
However, if your stress or anxiety is affecting your day-to-day life or you are not able to deal with it yourself, then it is advisable to consult a therapist or any other healthcare professional dealing with mental health problems. Reduce stress and anxiety can improve through therapies such as counseling and medication, it is recommended that you consult a therapist for the best solutions depending on your problem.
It is never easy to deal with stress or anxiety but the experience here shows that it is a process that might take some time and include the efforts to take better care of one self. If you target to add these natural remedies into your everyday activities, and do not fail to look for professional help at some point, then you can be able to combat mental and emotional problems adequately. Please remain gentle to yourself and try as much to take proper care by ensuring that small changes that will help in lessening stress are implemented so that a good balance in life is achieved.
