1. Listening To Nature Sounds
Spending time in nature just to listen to the sounds of birds chirping, or the leaves on the trees rustling can calm down the fight and flight response system, that part of the brain that alerts you to potential danger. When we are stressed, this part of the brain is constantly activated, and our cortisol levels rise. If for whatever reason you can’t find the time to go have some alone time in nature, then listening to nature sounds on Youtube or some other website can also have the same benefits.
2. Meditation
This might not be everyone’s cup of tea, but I can assure you that this is one of the best ways to alleviate stress from the body. Ever since I started doing this at least 10 minutes everyday, I’ve noticed that I feel more calmer during the day. Meditating is actually pretty easy to do, but it does take a bit of practice to get better at it. Usually, when people think of meditation they picture somebody in a cross-legged pose on the floor with their eyes closed, while humming ‘om’. That’s the stereotypical image since meditation isn’t always like that. If you want to get into it all you have to do is follow a few steps:
Find a comfortable space that’s quiet. Too much noise can make it hard for you concentrate.
Do a few stretches to loosen up your muscles before you start sine you’ll be positioned in one pose for some time.
There are several poses you can use for meditation, but if you really don’t want to sit cross-legged because it’s uncomfortable, then you can easily just use a chair, just make sure your back doesn't touch the back of the chair. It’s not a requirement to sit cross-legged since the whole point of meditation is to make the mind focus on something (in this case your breathing) so that you can achieve a relaxed state.
Once you've found your preferred pose set a timer for about 10 minutes (or even 5 if you’re just starting out), and close your eyes. Focus on your breath; how cold the air feels when it enters your nose, how your chest rises, and drops as you breathe, all those little details. Don’t worry if your mind starts to wander, it's normal. Just try to bring your attention back to breath whenever it happens.
Practicing often to get better at it.
3. Exercise
Physical exercise can alleviate mental stress since it releases endorphins, brain chemicals that improve your mood. It’s also been scientifically proven to help you sleep better too.
4. Do A Hobby that You Enjoy
Spending time on hobbies can reduce stress since it helps us forget about the cause of the stress in the moment.
5. Reading
Reading a book before going to bed has been proven to help you relax, and fall asleep faster. Plus, it has the added benefit of enlarging your knowledge.
Well, I hope some of these tips can help anyone who reads this article with any anxiety problems they may have. Stress is one of the most common forms of suffering in life, and we should try to reduce its effect on us when life gets tough. Also keep in mind that being kind to ourselves is very important for building self-esteem. How we treat ourselves reflects how we think of ourselves, just like how our relationships mirror how we treat ourselves.
Alexis
Note: Here I will leave some links to articles that inspired this article.
https://www.sciencedaily.com/releases/2017/03/170330132354.htm
https://www.dailymail.co.uk/sciencetech/article-3405747/Can-t-sleep-Listen-sound-WATER-Study-reveals-non-threatening-noises-help-brain-switch-off.html
https://www.dailymail.co.uk/health/article-2213817/Scientists-genuine-benefits-meditation.html
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
https://www.telegraph.co.uk/news/health/news/5070874/Reading-can-help-reduce-stress.html
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