Avoiding Stress

Stress is common experience for most people. In fact, 70% of adults say they feel stress or daily.

Here are some simple ways to relieve stress and anxiety.

Exercise

Exercise is one of the most important things you can do to combat stress.

It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress.

The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who don’t exercise (1).

There are a few reasons behind this:

Stress hormones: Exercise lowers your body’s stress hormones — such as cortisol — in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.

Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.

Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental wellbeing.

Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.

Activities — such as walking or jogging — that involve repetitive movements of large muscle groups can be particularly stress relieving.

Consider supplements

Several supplements promote stress and anxiety reduction. Here is a brief overview of some of the most common ones:

Lemon balm: Lemon balm is a member of the mint family that has been studied for its anti-anxiety effects (2).

Omega-3 fatty acids: One study showed that medical students who received omega-3 supplements experienced a 20% reduction in anxiety symptoms (3).

Ashwagandha: Ashwagandha is an herb used in Ayurvedic medicine to treat stress and anxiety. Several studies suggest that it’s effective (4).

Green tea: Green tea contains many polyphenol antioxidants which provide health benefits. It may lower stress and anxiety by increasing serotonin levels (5).

Valerian: Valerian root is a popular sleep aid due to its tranquilizing effect. It contains valerenic acid, which alters gamma-aminobutyric acid (GABA) receptors to lower anxiety.

Kava kava: Kava kava is a psychoactive member of the pepper family. Long used as a sedative in the South Pacific, it is increasingly used in Europe and the US to treat mild stress and anxiety (6).

Some supplements can interact with medications or have side effects, so you may want to consult with a doctor if you have a medical condition.

Shop for ashwagandha, omega-3 supplements, green tea, and lemon balm online.

Light a candle

Using essential oils or burning a 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

Vetiver

Bergamot

Roman chamomile

Neroli

Frankincense

Sandalwood

Ylang ylang

Orange or orange blossom

Geranium

Reduce your caffeine intake

Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. High doses can increase anxiety (10).

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

If you notice that caffeine makes you jittery or anxious, consider cutting back.

Although many studies show that coffee can be healthy in moderation, it’s not for everyone. In general, five or fewer cups per day is considered a moderate amount.

Take a yoga class

Yoga has become a popular method of stress relief and exercise among all age groups.

While yoga styles differ, most share a common goal — to join your body and mind.

Yoga primarily does this by increasing body and breath awareness.

Some studies have examined yoga’s effect on mental health. Overall, research has found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety (17).

However, many of these studies are limited, and there are still questions about how yoga works to achieve stress reduction.