We all have moments in our lives when we feel stressed and anxious. And in times like this, we find it hard to sleep even when we’re extremely tired, we procrastinate even when there’s a lot to do, and we feel lonely even when our loved ones are around us.
Undoubtedly, stress and anxiety can be a roller coaster of emotions. It can affect your daily life and work and make you feel so overwhelmed that you can't function or think clearly. And if you want to live healthily, you must know how to deal with stress.
How you deal with stress and anxiety can significantly affect your overall health and wellness. So, in this article, we'll discuss the key symptoms of stress and cover four tips that show you how to relieve stress and anxiety.
Are You Suffering from Stress or Anxiety? Main Symptoms
Knowing the symptoms of stress is the first step in managing this condition. Stress symptoms can vary from person to person, depending on background and life experiences. But here are the common symptoms of stress and anxiety you should look out for.
Physical symptoms of stress and anxiety include:
- Trouble sleeping
- Weakness
- Headaches
- Diarrhea, constipation, and nausea
- Body aches, pains, and tense muscles
- Chest pain and rapid heartbeat
- Frequent colds and infections
- Low sexual libido
- Dry mouth
- Difficulty in swallowing
Emotional symptoms of stress and anxiety include:
- Agitation, frustration, and moodiness
- Low self-esteem
- Loneliness and withdrawal
- Depression
Behavioral symptoms of stress and anxiety include:
- Changes in appetite
- Procrastinating and lack of responsibility
- Forgetfulness
- Lack of focus
- Negativity and poor judgment
- Drug abuse and excessive use of alcohol
- Nervous behaviors include nail biting, cold and sweaty hands, fidgeting, ringing in the ears, and pacing.
If you're experiencing stress and anxiety, it can be difficult to know where to start when it comes to dealing with them. Here are four super effective tips on how to manage stress and also how to get rid of anxiety.
Eat a Healthy and Balanced Diet
Eating a balanced diet is one of the best ways to manage stress, anxiety, and depression. And when you eat healthy, balanced diets, you feel more energized to handle whatever life throws at you. But what kind of foods should you eat?
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Food to eat for anxiety and stress
Healthy foods containing the necessary nutrients that can help you fend off stress and anxiety include:
- Eggs
- Avocados
- Dark chocolate
- Herbal tea
- Whole grains
- Fish
- Milk
- Nuts
- Citrus fruit and strawberries
- Nuts
- Bananas
- Broccoli
- Spinach
- Pumpkin seeds.
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Try stress relief supplements that help with anxiety and stress
Taking supplements such as mushroom extract supplements can be an effective way to deal with stress. Usually, the best stress relieving supplements contain antioxidants, vitamins, and minerals that boost immunity, reduce anxiety, and improve mood.
Some stress relief supplements that can help you with stress and anxiety include:
- Turkey tail
- Lion mane
- Tremella
- Cordyceps
- Agarikon
- Chaga
- Maitake
- Red Reishi
- Lemon Balm
- Valerian
- Kava
Say "Yes" to Doing Sport and Staying Healthy
Exercising is not just about burning calories and is another great way to release stress and anxiety. This is because exercising helps to increase blood flow throughout the body, which can help reduce muscle tightness or tension.
Exercise also increases endorphins or "feel good" chemicals that can improve your mood and sleep quality. So, exercise for at least 30 minutes daily—even if it's just walking around! A good way to exercise is to play your favorite sports as often as possible.
Some other activities that can help you stay healthy include:
- Meditation: Meditation is a good way to manage stress and anxiety because it helps you to relax. Meditation involves taking deep breaths and training your mind to focus. It could also include gratitude meditation which can take you to higher levels of well-being.
- Yoga: Yoga is not just an exercise technique and remains a great way to manage stress and anxiety. With yoga, you can enhance your mental well-being and physical health.
Learn Some Stress Management Techniques
It's not hard to release stress and anxiety. All you have to do is remember this simple truth: you can't control your circumstances, but you can control how you react to them.
With the right stress management techniques, like deep breathing, you can effectively manage your stress levels and become free from anxiety. You can also try stress-coping techniques like making time for hobbies, discussing your problem, journaling, and practicing relaxation, mindfulness, and meditation.
Say "No" to Procrastination and Learn How to Organize Your Days
Saying yes to procrastination only makes you feel worse and adds to your stress. So, you must learn to avoid procrastination to feel more in control of your life.
One way to say no to procrastination is to organize your day and have a realistic list of things you must do in a day. This may include creating a "to-do" list for yourself. Whether it's a physical task like cleaning up your desk or a mental task like creating a pitch, prioritizing your tasks and having a system is key.
Decluttering your home, workspace, and mind can go a long way toward preventing stress. So, once you're on a task, give it your full attention and strike it out once it's done.
Final Thoughts
Stress and anxiety affect every part of you, including your thoughts, emotions, looks, behavior, and overall health. If you let stress linger long enough, it can leave you constantly drained, tired, and worried. And this is where knowing how to calm down anxiety and stress comes in.
If you’re stressed and anxious and looking for how to deal with anxiety, the keys to releasing stress can be as simple as changing your daily lifestyle. This includes eating balanced diets, staying active, avoiding procrastination, practicing meditation and deep breathing, and including natural stress relieving supplements in your diet. Start today!
