Resolutions and Reducing Stress in 2020

Stress and anxiety are common experiences for most people, especially starting a new year.

In fact, over 70% of adults in the US say they feel high level of stress or anxiety daily.

Here are some simple ways to relieve stress and anxiety in 2020.

1. Exercise

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

There are 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.

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

2. Consider taking Supplements

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

• Omega-3 fatty acids: One study showed that medical students who received omega-3 supplements experienced a 20% reduction in anxiety symptoms.
• Ashwagandha: is an herb used in Ayurvedic medicine to treat stress and anxiety. Several studies suggest that it can be effective in battling stress
• Green tea: contains many polyphenol antioxidants which 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. It contains valerenic acid, which alters gamma-aminobutyric acid (GABA) receptors to lower anxiety.

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

3. Light a Candle

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

Using scents to treat your mood is widly known as aromatherapy. Several studies show that aromatherapy can decrease anxiety and improve mood.

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.

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

5. Write It Down

One way to handle stress is to write things down.

While recording what you're stressed about is one approach, another is jotting down what you're grateful for.

Gratitude may help relieve stress and anxiety by focusing your thoughts on what's positive in your life.

6. Spend Time With Friends and Family

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

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

7. Laugh

It's hard to feel anxious when you're laughing. It's good for your health, and there are a few ways it may help relieve stress:

• Relieving your stress response.
• Relieving tension by relaxing your muscles.

In the long term, laughter can also help improve your immune system and mood.

8. Learn to Say No

Not all stressors are within your control, but some are.

Take control over the parts of your life that you can change and are causing you stress.

One way to do this may be to say "no" more often.

This is especially true if you find yourself taking on more than you can handle, as juggling many responsibilities can leave you feeling overwhelmed.

Being selective about what you take on — and saying no to things that will unnecessarily add to your load — can reduce your stress levels

9. Learn to Avoid Procrastination

Another way to take control of your stress is to stay on top of your priorities and stop procrastinating.

Procrastination can lead you to act re actively, leaving you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality.

Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself.

10. Take a Yoga Class

Yoga is 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.

In general, the benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response.

It may help lower cortisol levels, blood pressure and heart rate and increase gamma-aminobutyric acid (GABA), a neurotransmitter that is lowered in mood disorders.

11. Practice Mindfulness

Mindfulness describes practices that anchor you to the present moment.

It can help combat the anxiety-inducing effects of negative thinking.

There are several methods for increasing mindfulness, including mindfulness-based cognitive therapy, mindfulness-based stress reduction, yoga and meditation.

A recent study in college students suggested that mindfulness may help increase self-esteem, which in turn lessens symptoms of anxiety and depression.

12. Listen to Soothing Music

Listening to music can have a very relaxing effect on the body.

Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.

Some types of classical, Celtic, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too.

Nature sounds can also be very calming. This is why they're often incorporated into relaxation and meditation music.

13. Deep Breathing

Mental stress activates your sympathetic nervous system, signaling your body to go into "fight-or-flight" mode.

During this reaction, stress hormones are released and you experience physical symptoms such as a faster heartbeat, quicker breathing and constricted blood vessels.

The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in 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 may arise in your workplace and personal life, there are many simple ways to reduce the pressure you feel.

These tips often involve getting your mind away from the source of stress.

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