We all have to juggle our work, familial responsibilities, and social obligations. However, daily juggling all these things can lead to anxiety and stress in our lives. The Anxiety and Depression Association of America states that anxiety disorders affect about 40 million people in the United States. Although medication can help to some extent, these come with a spectrum of side effects.
Popping pills is not the only way forward to deal with anxiety and stress. We bring forth seven natural yet effective ways to overcome and reduce anxiety and stress in 2022
1. Sleep Well
You must get your daily dose of 7 to 8 hours of quality sleep each night. It does not matter if you have insomnia or are a self-proclaimed night owl. Long-term sleep deprivation can increase your chances of developing anxiety and stress. Hence, you need to follow sleep hygiene habits and create a bedtime routine that will help you ease into quality snooze time. Begin by avoiding calls and using the internet close to bedtime. You can also read a book or meditate in bed to get a restful shut-eye.
2. Get Physically Active
Physical exercise is a natural antidote to anxiety and stress. Exercise enhances the serotonin and endorphin levels in the brain. This helps improve your mood and prepares you to face daily challenges. Besides, physical activity helps take your mind off the issues plaguing you. Aim to get at least half an hour of physical exercise about three to five times a week. Simply going for a walk or a run around your neighborhood or breaking out into certain yoga poses can also help you alleviate anxiety and stress.
3. Create Boundaries
Always set healthy boundaries both in personal and professional life. Do not take on more responsibilities that can presumably overwhelm you and stress you out. Learn to place your needs first before you lend a helping hand to others. You should know your energy and time limitations before running errands for a friend or offering to pick their kids from school. However, this does not mean not helping people at all. But you should not hesitate to say “no” when you feel so.
4. Eat Nutritious Food
Diet plays a crucial role in alleviating stress. Nutrition is often neglected when we are stressed. It’s more likely that you might be stressed when you are busy. In such a scenario, you might simply grab a greasy burger or gorge or order in cheese-loaded pizza to save the time and effort of cooking at home. But, remember that a nutritious diet can alleviate stress symptoms on your body. A healthy diet makes you more immune and resilient to fight the ill effects of stress and anxiety. A nutritious diet helps reduce oxidation and inflammation while helping to decrease weight. Increase your intake of lean meats, vegetables, fruits, and healthy fats. Avoiding or limiting excess sugar and refined carbohydrates are tips you can incorporate into a healthy diet.
6. Try Meditation
Let 2022 be the year where you focus on holistic wellness goals. Meditation is a kind of complementary mind-body therapy that entails a tranquil mind while ensuring a deep state of relaxation. We all suffer from a lack of focus when anxious and stressed. Mediation in itself includes focussing your attention and eliminating distracting thoughts. These very thoughts are the catalysts causing anxiety and stress. Meditation helps build skills and gain a novel perspective in dealing with stressful situations. There are many types of meditative practices like progressive relaxation and mindfulness meditation that you can follow. Most meditative practices involve focussing on your breath or an object. Mantra repetition is often a part of some types of meditation. As a beginner, you might find this practice non-sensical. However, sustained devotion of time and effort towards meditation can help you gain physical and emotional well-being.
7. Give CBD a Try
Cannabidiol or CBD is a natural herb that might alleviate anxiety and stress. If you seek natural herbal solutions as an alternative to treating anxiety, CBD can be an option for you.
Our bodies have a specialized system called the endocannabinoid system. This system is responsible for maintaining a state of homeostasis in our bodies. CBD resembles certain cannabinoid receptors in the brain responsible for pain alleviation and reducing feelings of anxiety and depression. It is believed that CBD interacts with these receptors to elucidate positive outcomes about stress and pain. CBD is available as oils, tinctures, topicals, and edibles in the market. You can even know more about purlyf delta 8 edibles
7. Enhance Social Connections
This year, endeavor to make meaningful social connections while reaching out more to friends and family. Many research studies on social support claim that meaningful social connections and support negate the ill effects of stress. So, folks, share your anxieties and worries with a trusted friend or confidante once in a while.
Stress and anxiety are omnipresent and part of our daily lives. The drug-free interventions mentioned above can help in managing your stress symptoms. These approaches can even work in tandem with your therapy and medication routine. Speak with your doctor and work out a wellness solution that effectively addresses your stress and anxiety problems.