Many people with Migraine notice a correlation between their stress levels and attacks. In fact, migraines tend to peak after a stressful event is over. Taking simple steps, like the following 16 suggestions, during stressful times can help keep your stress hormones steady – which keeps stressed-triggered migraines away. — Editor
Stress and anxiety are common experiences for most people. In fact, 70% of adults in the US say they feel stress or anxiety daily.
Here are 6 simple ways to relieve stress and anxiety that you can incorporate into your daily life.
1. Write It Down
One way to handle stress is to write things down. While writing down what you’re stressed about is one approach, another is writing down what you’re grateful for. Gratitude may help relieve stress and anxiety by focusing your thoughts on what’s positive in your life.
Bottom Line: Keeping a journal can help relieve stress and anxiety, especially if you focus on the positive.
2. Chew Gum
For a super easy and quick stress reliever, try chewing a stick of gum. One study showed that people who chewed gum had a greater sense of well-being and lower stress
There are a couple possible reasons for this. One theory is that chewing gum causes brain waves similar to those of relaxed people. Another is that chewing gum promotes blood flow to the brain. Additionally, one recent study found that stress relief was greatest when people chewed more strongly.
Besides, it is widely known that when we are stress, some of us tend to eat more snacks. Consequently, they gain more weight while the anxiety level doesn’t decrease. According to Dr. Keith J Myers, an alternative method for these people is using CBD oil that has been proved to be beneficial in managing the weight while reducing the anxiety level.
Bottom Line: According to several studies, chewing gum may help you relax. It may also promote well-being and reduce stress.
3. Spend Time With Friends and Family
Spending time with others, either in person or online, can go a long way in reducing stress. Image:
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 tough times.
One study found that for women, in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called “tend and befriend,” and is the opposite of the fight-or-flight response
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Furthermore, both men and women benefit from friendship.
Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety.
Bottom Line: Having strong social ties may help you get through stressful times and lower your risk of anxiety.
Exercise is one of the most important things you can do to combat stress.
It might seem contradictory, but putting physical stress on your body through exercise can help relieve mental stress. And the benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who don’t exercise.
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There are a few reasons behind this:
- Stress hormones: Exercise lowers your body’s stress hormones in the long run, such as cortisol. 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.
- Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental well-being.
Try to find an activity you enjoy, such as walking, dancing, rock climbing or yoga.
Activities that use repetitive movements of large muscle groups, such as walking or jogging, can be particularly stress relieving.
Bottom Line: Regular exercise can help lower stress and anxiety by releasing endorphins and improving your sleep and self-image.
5. 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.
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Although many studies show that coffee can be healthy in moderation, it’s not for everyone. In general, five or fewer cups per day is considered a moderate amount.
Bottom Line: High quantities of caffeine can increase stress and anxiety. However, people’s sensitivity to caffeine can vary greatly.
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:
- Brings more oxygen into your body and organs.
No stress management plan is complete without a big dose of laughter. Image
Stimulates and relieves your stress response.
Relieves tension by relaxing your muscles.
In the long term, laughter can also help improve your immune system and mood.
A study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted
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Watch a funny TV show, hang out with friends who make you laugh and even find humor in your troubles.
Bottom Line: Find the humor in everyday life, spend time with funny friends or watch a comedy show to help relieve stress.