Almost all people experience stress or anxiety at least once in their lifetime. Stress can be a result of any situation where you feel threatened, nervous, embarrassed, or unfamiliar. For example, you might feel stressed before a big test, when you are close to a deadline, discriminated, or embarrassed at a social gathering, when you have to associate with unfamiliar people, or after a fight with your loved ones. Anxiety mostly happens due to stress. The constant feeling of worry or unease that happens as a response to stress is what we call anxiety. Although these feelings motivate us to reach our deadlines or make choices effectively, feeling stressed in a way which affects your day to day life might not be a good sign. If you feel less concentrated, tired, dizzy, and angry more often and if you experience headaches, muscle fatigue, frequent urinating, change in your appetite, or trouble sleeping, you might want to consult a doctor. If your situation is temporary and goes away after the stressor is no longer available, here are some simple but effective ways to get rid of such short term stress and anxiety.
Exercises are beneficial to your overall wellbeing. They increase the blood flow and oxygen to your brain which as a result produces more endorphins. Endorphin is the chemical, in simple terms, that makes you happy by relieving stress and anxiety. On the other hand, concentrating on your movements makes you forget your worries, and being physically fit gives positivity, energy, relaxation, and helps stay focused on everything you do. You don’t have to go to a gym to do workouts. Just find some simple recreational activities which involve physical activities like biking, jumping rope, dancing, swimming, gardening, or yoga.
02. Reducing the intake of caffeine.
Caffeine is a stimulant found in common beverages like tea, coffee, chocolate, sodas, and energy drinks. Although there are many benefits of caffeine, taking overdoses might cause harmful effects. Each beverage contains different amounts of caffeine. Chocolate contains a very small amount while energy drinks contain relatively high amounts. Usually up to 400mg of caffeine is considered safe. A basic cup of coffee contains about 100mg and a can of energy drink contains about 300mg of caffeine. Consuming overdoses might result in stomachaches, vomiting, and anxiety. Therefore consider cutting back on beverages or drugs containing caffeine if you experience any of the symptoms.
03. Write your thoughts down.
This is a very effective way of fighting stress and anxiety. These feelings occur when you are less organized, forget deadlines, and because you tend to keep your feelings trapped inside. Keeping a diary, following a schedule, writing everything you feel about the things you had to experience, how you felt at the moment, how you dealt with it, will definitely make you feel better. Following a schedule will stop you from forgetting things and waiting until the last moment which eventually leads to stress. The spontaneous outflow of your thoughts will empty your mind of the negative worried feelings and then you will be able to look at the things in a new, different perspective and understand the situation in a more clarified way. Therefore keeping a diary or journal will definitely help you fight stress and anxiety.
Laughing wholeheartedly attracts people to you and helps build healthy relationships so that you have more people around you to share your thoughts and feelings because being alone and having no one to talk to or share feelings makes you even more stressed. Laughing releases endorphins, the “feel-good” chemical as we mentioned before. You will improve your mood, feel less burdened, and forget your worries and pains when you laugh. Therefore laughing is always the best medicine.
Meditation gives results for anyone at any time. You don’t have to sit still and be specifically prepared for it. If you understand what meditating actually means, you can do it while walking or riding a bus. Meditation relaxes both your body and mind, you will learn tolerance and patience, can get rid of negative thoughts, and focus on the present moment. You will have the clarity of mind to solve a problem and make better decisions. Meditation will give you long term results against stress and anxiety.
06. Sleep better.
This is a two-way factor. Stress and anxiety sometimes cause insomnia while lack of sleep can also cause stress and anxiety. However, getting the recommended 7,8 hours of sleep can improve your mood and concentration, and the next morning after getting enough rest you will be better at decision making and problem-solving. You will think better, act better. Therefore take a hot shower, drink a glass of hot milk, keep your devices away, and go to sleep. Take a book to the bed instead of your mobile or listen to slow soothing music unless you want complete silence. Sleep in complete darkness and make it a habit to sleep and wake up at the same time every day to regulate your sleep cycle. Get a good quality sleep in order to relieve stress and anxiety.