“The greatest weapon against stress is our ability to choose one thought over another.”
– William James
Life is currently a source of more stress than ever. Per one piece of research, the amount of stress people feel has risen by nearly 30% over the last 30 years.
Why is life so stressful?
People are stressed by different things, but it would seem that the appearance of innovative technologies, like smartphones and social media, a competition that never stops growing, and a culture oriented toward success at any cost are some of the basic causes. In this world, we’re connected to everybody 24/7. That’s literal: We incessantly send emails, snaps, texts, and tweets. Being hyperconnected brings with it an unprecedented amount of communal pressure.
The addiction we have to work and social media makes us increasingly prone to anxiety. We’re forever comparing our lives, particularly our achievements, with the one’s family and friends have. If you read through the updates everyone has made about their engagements, promotions, vacations, and weddings, you can’t help but think, “How come my life’s so shitty?”
To keep up with this race that never ends, we attempt to send the best Snapchats, compose the ideal caption for Instagram posts, and figure out how to articulate our thoughts perfectly in no more than 140 characters. After you’ve posted a photo, you constantly refresh the screen as you wait for the “likes” that’ll validate your brilliant post, and reassure yourself that you’re popular.
What does constant anxiety mean?
Being hyperconnected and feeling more social pressure make us suffer from increased anxiety on an everyday basis (check out the best CBD capsules for anxiety). We’re growing more impatient, forever fretting over the next item on our to-do list. Meanwhile, we compare ourselves with our coworkers, who look like they’re in the ascendant and have it all worked out. It’s great if you’re ambitious. It’s commendable if you have big life goals. But when does it all become just too much?
What are the results?
The products of chronic stress can be harsh in both the short- and long-term. In the short term, you’ll feel demotivated and antsier, lose sleep, and forever worry about matters beyond your control. This will affect your health, your relationships, and your general well-being. In the long term, you might develop depression, anxiety disorder, and so much more.
So how can you lessen the anxiety you feel on a daily basis? How might you bring yourself to forget your troubles and concentrate on the things that matter? Here are the best recommendations, based on research, proven evidence, and testimonials. So navigation’s easier for you, we’ve divided them into seven categories.
Tip: You shouldn’t attempt to follow every one of these tips. That would be impossible, leaving you feeling more frustrated. Our recommendation is that you try a couple at a time from different categories and decide what suits you best.
- Nutrition and diet
- Fitness and exercise
- Hobbies and other activities
- Personal routines
Nutrition and diet
- Eat right, keeping things simple
You can reduce anxiety by forming a set routine for your diet. Consuming simple foods can benefit your everyday routine because it prevents upset stomachs, something that only worsens your daily stress. Eating a basic dish of eggs or oatmeal of a morning and making a packed lunch are effortless ways to reduce the stress in your day and on your body.
Tip: Steer clear of processed food! It not only spoils your appetite but also causes you to feel the need for more junk food, eventually causing more upset stomachs.
- Take hemp CBD oil
A number of peer-reviewed studies and endless anecdotes demonstrate that the cannabinoids present in cannabis can help to treat conditions like anxiety and depression. Of all the cannabinoids, cannabidiol (CBD), the second most common chemical in cannabis, is rapidly becoming the most demanded. It lacks any psychoactive effect, so people can take it and not end up feeling “high”.
Know the best way to take CBD oil for anxiety.
- Take snacks with you
Most of us lose our patience considerably faster if we’re hungry. We get frustrated or even angry more easily when something (or someone) holds us up if we’re hungry. You can sidestep all this through the simple measure of having a snack in your bag. An energy bar or a small piece of chocolate will stem your food cravings until it’s time for a meal.
Tip: Keep a bag of hemp seeds next to your desk. This will be a great way to get essential fatty acids, protein, and vitamins. No more than a handful might stave off your hunger for hours! Read Hemp Seed Reviews.
- Drink tea (or, for that matter, any hot beverage)
Among the simplest ways of calming your mood is the drinking of a hot beverage. Excessive caffeine, on the other hand, can have a negative effect, so be sure to occasionally drink green or black tea. You could try lavender tea since it’s known to promote calmness. If tea isn’t your thing, just hot water helps.
Tip: Learn about the best five herbal teas to help cancel out your anxiety.
- Consume more water
Dehydration can easily turn into the birthplace of anxiety. Often, you won’t even realize you’re dehydrated until it’s too late. Drinking coffee or dropping caffeine pills will make things drastically worse if you’re dehydrated. Failing to drink sufficient water will make you dizzy, lightheaded, or even nauseous. Quaff a glass of water when you wake up in the morning, which will have a positive effect on your whole day.
- Eat superfoods (hemp seeds are a good example)
Are you unsure of which snack you should guzzle? Don’t miss out on superfoods. Hemp, flax, and chia seeds all constitute great things to keep beside your desk. Should you not feel like munching on chips, grab a handful of hemp seeds, and eat those. You’ll get a surprise at how filling you find them to be. What’s more, they provide you with all manner of vitamins and minerals, benefiting your health in general.
Tips: All about hemp, flax, and chia seeds
- Eat omega 3s
There have been studies that connected anxiety with omega 3 fats. You’re more likely to experience anxiety and depression if you’re low in omega 3s. It has also been found empirically that those countries where much fish is eaten see greatly less anxiety and depression.
Tip: The 10 foods with the most omega 3s
- Reduce your caffeine intake (particularly following lunch)
Drinking much caffeine might lead to feelings of anxiety. If you lose a good night’s sleep thanks to excess caffeine, matters could get much worse. Don’t drink coffee after lunch, and see if you can get a good night’s sleep. This will make life markedly better.
Fitness and exercise
Perhaps the simplest (and fastest) way to reduce your anxiety could be physical activity. There’s likely no feeling that’s better than the one you get as soon as you’ve finished working out or when you return from a run. If this is something you do regularly, it could be your first choice when you want to lessen everyday stress.
- Try some yoga
Paying expensive rates isn’t necessary if you want to try yoga. All you have to do is watch some top yoga videos over the internet to get your body (and your mind) into the zone and witness the difference a yoga session could make.
A little stretching of a morning might make all the difference. If you make a two- or three-minute spell of stretching an element of your morning routine, it will leave your body feeling fresher for the remainder of the day.
- Take yourself running
In all probability, there’s nothing better you could do than don some earphones, forget about the rest of the world, and go running. This really helps you to put your most pressing worries aside and makes you feel great if you sweat it all out. You’ll have time to think about all sorts of things, which could help to divert your mind from those that are making you stressed out.
Tip: Begin in a small way, like a 10-minute jog around the block.
- Work out
If you lift heavy weights, that might allow you to put things in perspective. The problems you’re having at work will not seem so disastrous after you’ve done a heavy set of pushing and pulling. Switch off your smartphone, and give it everything you’ve got for anything from 45 minutes to an hour.
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Tip: If you aren’t a member of a gym, that’s no problem! There are many body workouts that you could perform at home.
- Go for a walk when you have a break
If you have a break, don’t just spend it on having coffee with a colleague. Take a walk on your own. The physical action of walking as well as the silence might help you to think about things and produce new insights you likely wouldn’t otherwise have come up with.
Tip: Why not try some podcasts?
Hobbies and other activities
- Decide upon a goal for your extracurricular activities
Life sometimes gets toxic if it’s all about work. Get yourself to concentrate on something else. Involve yourself in some form of extracurricular activity, and really put yourself into it. Set goals that are difficult but achievable, like signing up for a marathon.
- Hang out with friends from time to time
Silence and meditation are all well and good, but you should also find the time to forget your worries and have some fun. Be sure you plan a night out with your pals one or two times each month.
Tip: One fantastic way to bring your friends together minus the stress that comes from spending money is to play board games.
- Find distractions that are healthy
Find some distractions that don’t involve your smartphone (and social media). If you’re always going onto Facebook and scrolling down the random newsfeed, you should try thinking about something else. Always have a book with you. Or read a post on Medium rather than going to Instagram. You’ll discover that this is a substantially better way to spend your time than looking at the obnoxious memes and “I’m awesome” posts you get on social media.
- Take up a hobby
When Albert Einstein felt his work had ground to a halt, he’d produce his violin and play his favorite pieces. This helped him to make breakthroughs because it enabled him to put a problem aside for a while and then come back to it later.
You won’t solve any problem better or faster if you’re worried about it all the time. You could take your mind off it for a bit if you engage in some healthy habit.
Tip: Some wonderful ideas for hobbies are drawing, playing a musical instrument, reading, and indulging in games that stimulate the mind.
- Have a night in (That means you don’t go out!)
Always going out and partying on the weekend gets old fast. You might make matters worse if you go out every Friday and Saturday night in the hope of forgetting your weekday woes. It’ll make you even more tired during the week, which only causes more anxiety. Partying and the attendant alcohol is no more than a temporary Band-Aid.
Tip: For peace of mind, check out CBD Oil Adviser and discover more ways how to be anxiety.
- Make your space clean (and that might be your house)
If you’re surrounded by mess, it only aggravates your mental state. If you ever have a break, see if you can spend a few minutes cleaning things up. The process of cleaning and tidying might itself be therapeutic. And you’ll feel appreciably better when you return to your desk or your home.
- Sleep well
Sleeping well can make a dramatic difference to your mood. Be sure to devise a routine for when you retire to bed. Make your bedroom as conducive to sleep as you can. Close the blinds, make sure there isn’t any noise, and invest in a good mattress.
Tip: If you find it hard to get to sleep, close your eyes and gradually count up to 100.
- Find some quiet time (That means meditate)
No matter whether you work at home or in an office or retail store, attempt to find a minimum of 10 to 15 minutes of quiet time in the course of the day. If the bathroom stall is the one place where silence is guaranteed, that’s where you should go. Just shut your eyes and try to make your mind blank for as long as you can manage.
- Play (and have some fun!)
As we age, we generally forget what it’s like to “play”. That’s really playing, like children running around a playground. That’s such a shame. It could be difficult, but make an effort to find some way of really having fun and letting loose.
Tip: You could join an intramural soccer or softball league.
- Make sure you’ve planned your day the night before
If you haven’t planned what you’ll do during the day until you wake up, you could easily become overwhelmed. Endeavor to set out a plan for your day the night before to ascertain what “big” matters you have to accomplish.
- Breathe more slowly
When you’re overwhelmed, do you find it more difficult to breathe? Take regular breaks and go outside for some fresh air. The oxygen could really help to clear your mind. There’s one study that found that localized CO2 might get concentrated and increase anxiety slightly since the change in the CO2 ratio can tell your body that it’s suffocating.
- Rid yourself of clutter
If you keep the area around you clean, that might go some considerable way to increase your motivation and also lowering your anxiety. Researchers have discovered that messy surroundings can stop the natural reduction in cortisol that takes place throughout the day. A clean desk means a clean mind.
- Wake up a quarter of an hour sooner
How often do we arise from our beds and realize we’ll barely get to work on time? You might scramble in the morning to brush your teeth and get dressed ASAP. This entails that in the 20 to 30 minutes of waking up and readying yourself for work, you’ve already heightened your anxiety to a completely new level. Try to do the opposite by waking up a quarter of an hour earlier. You could make yourself a pleasant breakfast and perhaps even accomplish a little stretching before you start your day.
- Set a budget
Financial stress can easily be your principal source of anxiety. The latest generation starts off at a disadvantage. If people graduate from school with an average $37k of debt, it’s little wonder that they’re stressed. A great way to control the anxiety that results from money is to have a budget for the month. If you know where your money’s going, that might make a breathtaking difference when it comes to anxiety.
Tip: Use an app like YNAB, and be sure to check it at the start and end of each month.
- Vent! Don’t hold your feelings in. Share them with somebody.
Meditation, reading, and taking walks are all great ways to find time to reflect. Sometimes, however, if things are getting you down, you have to speak to somebody. Don’t hesitate to confide in your family or close friends. But make sure you aren’t overdoing it and gossiping, which might make things even more stressful.
- Have a set morning routine
A little “solo” time as part of your morning routine could help you to start your day the right way. Set the routine that suits you best. Wake up, go for a walk, eat a little breakfast, read the paper. This time is for YOU — do what makes you happy and ready to face the day.
- Spend 10 to 15 minutes reading in the morning
Reading can divert your attention from worrying things or increase your motivation. If you take in a self-help book or biography in the morning, it might be a fantastic way to prepare you for the larger items on your to-do list later on.
Tip: Apps such as GoodReads will show you books you’ll love.
- Read for 20 to 30 minutes before bed
Are you unable to go to bed on account of all the things you’re worried about? Read! If there’s much on your mind, picking up a novel might be what’s called for. If all you want is something that helps you sleep, read books that are more tactical and will tire your mind.
- Keep a journal where you can set down your anxieties every morning
You could always write about your worries. This is a good way to ponder and perhaps even make your feelings known to those closest to you.
Tip: Use an app like Evernote if you want to write about any of your thoughts.
- Listen to music that soothes when you get in bed
Do you want to free your head of noise and worries? All you have to do is plug in some headphones and block it all out with soothing music. Choose some music that’s going to calm you down. (So rap music’s out!)
- Make your bowel movements a regular thing
Perhaps it sounds silly, but it’s true that regulating your bowel movements will reduce your stress. If your stomach is upset, you’re constipated, or you never know for sure when you’ll next be “going”, you can’t help but be very aware of it, which will cause you stress. And more stress is something you don’t need with all that’s already happening in your life. Eat simple foods and go to the bathroom at a set time.
- Free yourself of social media
Look around you. Just how many of your family members and friends are constantly engrossed in their phones? Always scrolling aimlessly from one app to the next. Perpetually scrutinizing your newsfeed could amplify your stress if you look at your friends’ superficial posts where they brag of their accomplishments and oh-so-perfect lives.
Tip: All you have to do is delete the social media apps from your phone. That’s all it takes!
- Deactivate notifications
You ought to be able to concentrate on what you’re doing right now and enjoy it. Don’t allow your phone to disturb you. Switch off social media and email notifications. There’s nothing worse than spoiling your family dinner by receiving a crappy email from your boss.
- Turn your back on television (particularly reality TV)
Reality TV was created to exalt and dramatize other people’s superficial lives. This isn’t something you want to feed.
- Check your email only at specific times of the day
Email can prove to be a massive fount of distraction and stress. Don’t allow it to bother you all day. Disable notifications and check it only at specific times. This will make your work and your life, in general, a great deal more harmonious.
A study recently undertaken by psychologists of the University of Kansas soon to appear in the journal Psychological Science found that smiling reduces stress and makes people feel better. See if you can smile more frequently. Do you find it difficult to smile? Watch sitcoms or stand-up comedy in the evenings to get yourself laughing — and relaxed.
- Think about positive things
Merely envisioning a positive result makes it more likely that it’ll happen. Imagine that the presentation you’ll be making or an upcoming sales meeting goes well. See the difference it makes.
- Hang out only with people who are optimistic
People who are negative are a downer that causes you to view the world through a negative lens. They leech off your energy and often discourage you from taking action. They’ll go, “You’re wasting your time” or “It won’t work.” Avoid anybody like that.
- Keep things in perspective
Does your boss make you stressed? Have you missed some deadline? Whatever the source of your anxiety, attempt to keep things in perspective. Things could be much worse. At least you don’t live in North Korea or Syria. Seriously.
- Never gossip
Gossiping means you have a downbeat attitude. Occasionally venting your frustrations is fine, but don’t allow that to metamorphose into gossiping. Gossiping with your friends or coworkers will only cause more headaches further down the line. Tell your friends you don’t wish to gossip. They’ll get the idea if you change the subject of the conversation when this occurs.
- Set yourself “big” goals for your everyday life, not just a load of menial tasks
There’s no need to attempt to conquer the world each day through the accomplishment of tens of separate deeds. Set yourself a small number of BIG goals that you might actually get done. If you have too many goals for the day, you’ll feel stressed when you don’t pull all of them off. Nothing feels worse than having to delay things until tomorrow.
There will be times when your body feels mentally and physically exhausted, which makes it harder for you to remain motivated and optimistic. But there are ways you can rejuvenate your mind and body.
- Have a message
If you aren’t careful, this could become a costly habit, but give yourself the gift of a massage at least every so often. Make your muscles totally relaxed!
- Get your haircut
If you have confidence in yourself, that’s a wonderful way to lessen everyday stress. If you look good, you’ll feel good. So get a haircut, style your hair, and make yourself feel good!
- Have a hot bath, adding Epsom salts
Did you have a crap day at work? Come home and have a hot bath! There’s no better way to spend your time than to lie in the bath and forget everything. Or you could take a bath in nature, like this fella!