How To Relieve Stress: 10 Simple Ways

November 11, 2021

How To Relieve Stress: 10 Simple Ways

Unfortunately, stress and anxiety are now commonplace among adult Americans. In fact, over 70% of adults in the United States say they feel the effects of stress and anxiety on a daily basis. In this article we discuss 10 simple ways how to relieve stress. We also answer the following questions: what is stressed caused by and can stress cause loss of hair? 

What Is Stress Caused By? 

There can be many causes of stress. This includes: 

• Being under lots of pressure
• Facing big and uncertain changes
• Having responsibilities you find overwhelming 
• Worrying about something that is out of your control 

There may be one big event that causes you to feel stressed and overwhelmed or there can be an accumulation of smaller pressures that eventually cause you to reach your tipping point. 

How To Relieve Stress

Here are our 10 favorite ways to naturally reduce stress and anxiety. 

1.  Exercise

Whether you like it or not, exercise is one of the best ways to relieve stress. Research shows that those who exercise regularly are far less likely to experience stress and anxiety that those who don't. There are a few reasons for this: 

• Sleep: Exercise can improve your sleep quality and duration which can help reduce stress and anxiety. 
• Lowers stress hormone levels: Exercise lowers your body's cortisol levels, which is a stress hormone. It also helps release endorphins which are known as "happy chemicals."
• Boost your confidence: There is nothing that boosts your confidence quite like exercising. Whether that be running, hiking, weight lifting, or even a brisk walk you'll notice the benefits. 

2. Supplements For Stress

There are several well-known supplements that can help reduce stress and anxiety. 

• Ashwagandha: Ashwagandha is an ancient medicinal herb that is classified as an adaptogen. This means it can help the body manage stress and has been around for over 3,000 years. 
• L-theanine: L-theanine is a non-essential amino acid commonly found in black and green tea that plays a fundamental role in maintaining a healthy mental state. It has grown in popularity in recent years to help people ease stress, sleep better, and unwind. 
• Valerian root: Valerian root extract is an herb native to Asia and Europe and has been around since ancient times to help increase relaxation, reduce anxiety, and improve sleep quality. 
• Passionflower: People have used passionflower for medicinal purposes since the 16th century. Today, passionflower is commonly used to help treat anxiety and insomnia. 
• Magnesium citrate: Studies suggest that taking magnesium citrate supplements for anxiety can be quite effective. Magnesium is the fourth-most abundant mineral in the body. 
• 5-HTP: 5-HTP is an amino acid that your body naturally produces. Your body uses 5-HTP to produce serotonin, a "happy chemical."
• Rhodiola rosea: Rhodiola is classified by researchers as an adaptogen. Studies suggests it can help make you less prone to physical and mental stress. 

Thought Calmer is an all-natural stress relief supplement formulated by doctors and scientists, shown to reduce stress and anxiety levels in individuals. This natural stress relief supplement is a unique blend of ashwagandha, l-theanine, magnesium citrate, 5-HTP, and rhodiola rosea. You can shop Thought Calmer here.  

3. Write Your Thoughts Down 

One natural, simple, and proven way to reduce your stress and anxiety levels is to write down your thoughts. There is something calming when you put it all onto paper and put things into perspective. 

You can also begin to write down all of things you are thankful for before bed each night. Gratitude may help relieve stress and anxiety and actually flip your thinking process entirely. 

4. Consider Lighting A Candle 

Essential oils, such as lighting a scented candle can reduce your feelings of stress. Some scents that are known to be especially soothing are: 

• Lavender 
• Vetiver
• Rose
• Roman chamomile
• Sandalwood
• Orange or orange blossom

This stress relief technique is called aromatherapy. 

5. Trying Chewing Gum 

Are you serious? Trying chewing gum? Yes, we are in fact, serious. For a super easy and fast stress reliever try chewing a stick of peppermint gum. 

One controlled study found that people who chewed gum had a greater sense of wellbeing and a greater sense of calm. 

6. Spend Time With Family and Friends 

Social support from family and friends can help you get through a difficult and stressful time. We are social creatures by nature and being a part of a network of friends gives you a sense of worth and belonging. This can prove immensely valuable during tough times. 

For example, one study found that women who spend time with friends and children release oxytocin, a natural stress-relieving chemical. This is the opposite of the fight-or-flight response. 

7. Practice Mindfulness 

Mindfulness is the practice that anchors you to the present moment. It can help fight anxiety and combat negative thinking. 

Mindfulness-Based Stress Reduction 

There are a few methods for increasing mindfulness and this includes mindfulness-based cognitive therapy, mindfulness-based stress reduction, and yes, yoga and meditation. Mindfulness has be shown to boost self-confidence, reduce stress, anxiety, and symptoms of depression. 

Yoga, in particular, has become a very popular method of stress relief in the last few years. One reason is because yoga increases both body and breathe awareness. This can enhance mood and in some instances be as effective as an antidepressant medication. It may also help lower cortisol levels, blood pressure, and increase gamma-aminobutryic acid (GABA), a neurotransmitter that is lower in people with mood disorders. 

8. Avoid Procrastination 

Avoiding procrastination is another simple way to take control of your stress. It's beneficial to get in the habit of making a to-do list and organize based on priority level. 

To avoid stress work on the things that need to get done today and give yourself periods of uninterrupted time. No phone. No distractions. Just work on what needs to be done that is causing you stress. If you want to reduce your stress and anxiety levels avoid procrastination at all cost. 

9. Cuddle and Get Intimate

Cuddling, hugging, kissing, and having sex are all excellent ways to relieve stress. Not only are all enjoyable but they help release oxytocin and lower cortisol. This, in turn, can help lower blood pressure and heart rate—both are physical symptoms of stress. 

Fun fact, chimpanzees also cuddle when they are stressed. 

10. Take Deep Breathes

Stress activates your sympathetic nervous system which signals to your body to go into "flight" mode. When this happens stress hormones are released and you experience physical symptoms such as a faster heartbeat and constricted blood vessels. 

When you take deep breathes you are activating your parasympathetic nervous system which controls the body's relaxation response. The goal of deep breathing is to focus your awareness on your breathe. This lowers your heart rate and can make you feel more peaceful. There are several types of deep breathing exercises. This includes: 

• Diaphragmatic breathing
• Abdominal breathing
• Belly breathing
• Paced respiration

Take deep breathes. Focus. And experience the stress relief. 

The Effect of Stress On The Body

Physical stress can take a toll on the body. Symptoms of stress can include headaches, upset stomach, elevated blood pressure, chest pain, and difficulty sleeping. Stress can also increase your risk of developing various diseases and exacerbate current diseases. 

Can Stress Cause Loss of Hair? 

Unfortunately, yes. Too much stress without care can eventually lead to hair loss. This is because stress can push hair follicles into a "resting" phase. This means they don't produce new strands of hair. Excessive hair loss from stress will ease when the stress stops. Hair growth is likely to return to normal growth within 6 to 9 months. 

How To Relieve Stress Summary 

Unfortunately, stress and anxiety are now commonplace among adult Americans. In fact, over 70% of adults in the United States say they feel the effects of stress and anxiety on a daily basis.

There can be many causes of stress. Including: 

• Being under lots of pressure
• Facing big and uncertain changes
• Having responsibilities you find overwhelming 
• Worrying about something that is out of your control 

Luckily, there are many ways to reduce stress naturally, safely, and effectively. Whether that be through supplementation, exercise, cuddling, writing, or by by practicing mindfulness-based meditation.  

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