Stress and anxiety are the two most unavoidable side effects of our busy daily lives. While some people are still ignorant about the harmful effects that stress can have on our lives, some suffer the adverse effects.
If not kept under check, too much stress and anxiety can lead to depression. It can likely trigger panic attacks and the situation can go completely out of hand. In such cases, it is wise to seek counselling for anxiety and panic attacks.
But luckily there are a few exercise techniques, natural remedies, and stress management techniques that can help you to reduce stress levels and anxiety. Let’s have a look.
What Exercise Technique Is Effective for Reducing Anxiety and Depression?
As per research conducted by various organisations, regular exercise combined with medication can help reduce anxiety and depression. For adults, 2 to 3 hours of moderate-intensity or 1 to 2 hours of high-intensity exercises can do the trick. Here are some good exercise routines to help you out.
The 5 X 30 Routine: 5 times a week for 30 minutes, you can perform exercises like jogging, walking, biking, or aerobics. These exercises help you to keep your mind fresh and stress-free.
Set daily goals: It is important to keep in mind that consistency should reflect in your daily routine rather than perfection. A brisk walk every day is better than running a marathon at the weekend. Be frequent with your exercise routine and the results will follow.
Find enjoyable exercises: Finding exercises that you enjoy is the key to staying motivated for working out daily. If you are an extrovert, join group activities such as Zumba classes. If you are an introvert, try to find a solo pursuit.
Patience is the key: While starting a new exercise program, follow the virtue of patience. It can take a few weeks to get used to the exercise routine. Once you get used to it, you will find the exercise easier.
Buddy up: It is always a good idea to find a buddy who is willing to exercise with you regularly. It is easier to stay committed to a routine when you have a friend or a colleague to buddy up with.
What are 5 Stress Management Techniques?
Listed below are the top 5 techniques that can be useful to manage stress.
Limiting Unnecessary Stress
Some situations in life cannot be ignored and avoiding an issue that needs to be addressed just to stay stress-freeis not a good idea. However, there are a few ways that can help you eliminate the elements that cause unnecessary stress.
Learn how to say no: It is important to acquire the skill of saying no- on both a personal and professional level. By doing so, you will never have more on your plate than you can handle.
Prioritizing the to-do list: If stress management is on your mind, then the first thing you should do is to manage your schedule and prioritize the tasks by the level of urgency.
Cutting down the negativity: If there is someone who consistently causes stress in your life, then the best way forward is to limit the time you spend with this person. Be aware of the reaction you give to their inputs as it is something that you can control.
Altering the Situation:
If you cannot figure out a way to limit stress in a particular situation, then the next best approach is trying to alter it. You can always change things to reduce stress from your current situation by altering it.
Express your feelings: Making your feelings known can help a lot. Effective communication helps you to speak your heart out. Speak up and express what you’re feeling to alter the outcomes of a situation.
Take control of your life: Be assertive and take control of your life to deal with the problems. Do your best to anticipate the issues and make strategies to prevent them from getting worse.
Time Management: Effective time management plays a huge role in reducing stress levels. Poor time management is the reason why you run behind on tasks with deadlines. Plan and alter the stress in your daily life with this habit.
Change your attitude:
A change in your attitude is a crucial step towards limiting stressful situations. It is completely alright to ask for help if you feel things are not going your way. Counselling for stress and anxietyis one way to get the right help from the right experts.
Try a different perspective: You can always reframe problems and try to view stressful situations from a whole new perspective. For example, a traffic jam can be frustrating but it is also an opportunity to enjoy some alone time.
The Bigger Picture: Looking at the bigger picture and the grand scheme of things always helps. Ask yourself if the things you are worried about will matter in a month or not. If not, then there is no use in focusing your time and energy on such things.
Adjusting the expectations: The virtue of perfectionism serves as the perfect source for inflated expectations and brings unnecessary stress. Set realistic standards and acknowledge your best efforts rather than running after perfection.
Accepting the things that you cannot change:
Sadly, some sources of stress are unavoidable and there is nothing you can do about it. But the strategies listed below can be helpful in such situations.
Control the controllable: The idea is to control the things you can and stop chasing the uncontrollable. Focus on the things that you can control. You cannot control who gives you stress but you can control seeing a counsellor for anxiety.
Open Up: You can always open up to a trusted friend who can keep your secrets. The act of opening up to someone can be therapeutic. In case you don’t have someone to speak your mind to, therapy sessions for anxiety with a counsellor can always help you.
Change the situation or your reaction to it:
This can be termed as the foundation of stress management. It is all about taking control of the situation and not getting overwhelmed by it instead. While trying to manage the stress levels, ask yourself if there is something you can do about the situation or not.
The key is to take a step back and give it thought rather than making it worse. How stress creeps into your life is not under your control all the time. But your reactions to the situation make all the difference.
What Is the Best Way to Manage Anxiety?
Here are some of the best ways to manage anxiety.
A time-out: At times, taking a step back is better than taking a step forward. Practice yoga, meditate, listen to music or do anything that helps you to relax. The idea is to avoid anxiety and stay calm.
A balanced diet: Never skip a meal. Always try to eat healthy, balanced meals that will help you to stay energized all day.
Say no to alcohol: Consumption of alcohol and too much caffeine can aggravate anxiety and cause panic attacks. Try to limit the consumption of caffeine and say no to alcohol.
Get enough sleep: Sleep is one of the best stress relievers. When we are stressed, our body needs additional sleep and rest. Try to get 8 hours of sleep a day.
Exercise daily: Pick up an exercise routine for yourself and try to stick to it. It can be anything ranging from aerobics to going for a swim. Be disciplined and make it a habit.
Welcome humour: Let’s admit it. Who doesn’t like a good laugh! And it is well said that “a good laugh goes a long way.”
Maintain a positive attitude: Maintain a positive outlook towards life. Try to replace the negative thoughts with positive ones.
Talk to someone: Talking to your closed one about what is bothering you makes a huge difference. Don’t hesitate to seek professional help if need be. Anxiety and stress management counsellingis a feasible option in such situations.
How Can I kill Anxiety Naturally?
Get a pet: A pet can be the perfect companion when it comes to coping with anxiety in the most natural ways. Petting your dog or cat can release oxytocin which works as a stress-relieving hormone.
The goodness of the sun: Lack of sunlight can reduce the serotonin levels of your body. A mood-boosting hormone that makes you feel calmer, Serotonin levels are boosted when you have good exposure to the morning sunlight.
Herbal Tea and Aromatherapy: One of the best natural remedies for curing stress and anxiety, aromatherapy has been in practice for thousands of years now. Purchase essential oils and reed diffusers to fill your home with splendid fragrances. Incorporating herbal tea into your daily routine also helps.
And to boost the results of all your natural efforts to kill anxiety, it is a good option to opt for counselling for anxiety problems.You would be surprised to see the results of health anxiety counselling and how far it can take you in curing stress and anxiety-related problems.
Stress and anxiety can manifest your life in the worst ways possible. The world around us today contains several factors that can add up to stress levels. While there are plenty of natural remedies and different stress management techniques available, you should never be hesitant to opt for anxiety counselling sessions.
Different types of counselling such as relationship anxiety counselling and social anxiety counselling can make a huge difference in your life. Getting professional help and living a healthy lifestyle is one of the best ways to cope up with stress and anxiety.
Stress and anxiety are an integral part of our daily lives. If not kept in check, they can cause chronic depression and trigger panic attacks in teenagers and adults alike. The best way forward is to seek anxiety counselling and counselling for teenage anxiety.
There are plenty of other activities that can help you to cope up with stress and anxiety. Routine exercises like swimming, jogging, and yoga can prove to be helpful. Maintaining a positive outlook towards life and altering the situation to reduce stress is vital in this battle against depression and anxiety.