Stress and Anxiety: Practical Ways to Feel Calm

Stress and anxiety can hamper your day-to-day life. But that doesn’t mean you can’t make it go away. Here are simple and quick tricks that you can apply.Recognizing stress and anxiety: What is an anxiety disorder?Imagine you have a big exam or a public speech due. How would you feel…nervous? Most of us would naturally feel so. Once it’s done with, the stress and anxiety go away and our body and mind automatically relax.However, what if this nervousness and tension stay? What if you are always panicking about the future? Imagine the constant strain that your body and mind will experience.If you relate to this, you may be suffering from stress and anxiety. Anxiety is a feeling of apprehension or fears a person experiences, with regard to what’s about to come.Stress, on the other hand, is your body’s way of responding to a threat in stressful situations in everyday life. If working properly, your ‘stress response’ can help you deal with challenging situations.However, stress becomes a problem for the person when it’s excessive. It starts hampering one’s mental and physical health.

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275 million affected

According to this study published by Hannah Richie and Max Roser, nearly 275 million were recorded as suffering from anxiety.

Types of this mental health condition

While anxiety is a general feeling of fear, it is categorized into different types. Some of the most common ones are:

Generalized anxiety disorder Excessive worry and tension about regular events and general concerns such as health, family, money, etc.
Social anxiety disorder Feeling of fear and self-consciousness in social situations.
Phobias Some people have an extreme fear of specific things such as insects and reptiles, darkness, etc.

Causes of stress and anxiety disorders

Several factors include:

Emotional trauma such as the death of a loved one
Medical illnesses such as hyperthyroidism, heart disease, diabetes, etc.
Childhood trauma such as domestic or sexual abuse

Symptoms of stress and anxiety

Besides feeling worried and tense, especially during social situations, there are certain, other mental as well as physical symptoms of stress and anxiety. They are:

- Increased heart rate
- Rapid breathing
- Trouble sleeping
- Obsessive-Compulsive Disorders such as obsessive cleaning, or repeating things

Why you shouldn’t ignore stress and anxiety

You may think your anxiety is temporary and will go away. However, it may worsen and interfere with your life. Here are some of the long- term effects:

Gastrointestinal disorders such as irritable bowel syndrome, dyspepsia (upset stomach). Symptoms include abdominal pain, bloating, diarrhea, nausea, vomiting, etc.
Chronic respiratory disorders
Heart disease

Stress and anxiety treatment at home: it is simple and easy

You can apply these simple techniques:

Positive affirmation
- You can tell yourself these positive affirmations, as mentioned in this audio. Some of them are:
  - I am cool, calm, and collected.
  - Every breath I inhale calms me, and every breath I exhale takes away tension and induces relaxation
  - Every cell in my body is relaxed and oozes calmness
Practice mindfulness meditation
- Mindfulness is one of the most effective types of meditation. According to this report by verywellmind.com, mindfulness and meditation are beneficial as they help a person identify his/her thought processes and touch base with their senses. To practice mindfulness and meditation the right way, visit this link, which provides a step-by-step guide of these types of meditation.
Buteyko breathing exercises
- The correct pattern of deep breathing (one of the most effective relaxation techniques) can help you gain a sense of control of your emotions and reduce stress and anxiety in your body and mind. It has a similar effect as meditation.
- Therefore, the diaphragmatic breathing exercise can help a great deal, as suggested by this report on anxietycoach.com.
- Buteyko breathing exercises by Patrick McKeown are highly beneficial and can be done in under 3 minutes.
- To understand and follow the technique, have a look at this video.
Yoga
- Yoga is a recommended form of exercise for mental as well as physical ailments. Celebrities such as Shilpa Shetty Kundra, Bipasha Basu, etc. recommend it and practice yoga along with meditation.
- Yoga has been instrumental in helping people overcome their fears. According to this report by Harvard Health, yoga is a natural way of healing stress and anxiety as well as depression. A combination of yoga and meditation is the best to feel the sense of relief, sense of calm, good sleep quality, and positive frame of mind you aspire.
- This video will help you practice yoga poses.
Playing with a pet
- Image credit: She Knows
- Studies have shown that having a pet has a positive effect on one’s health.
- This report by Animal Planet discovered that people with pets had balanced blood pressure and cholesterol levels.
- The Dodo mentions Keith Humphreys, a professor of psychiatry and behavioral sciences at Stanford University. He says that “Holding and stroking a pet is calming for many people, even those without anxiety problems.”
Gardening
- Image credit: The Church Times
- Just like cooking, dancing, or pottery, gardening too can be therapeutic, and some people find it as calming as meditation.
- This article by Evening Standard tells the story of how gardening helped Rhiannon Lucy Cosslett, overcome her stress and anxiety.
Playing a fun sport
- Image source: Chase.com
- Do you remember playing outdoor games with your friends when you were younger? How did you feel- Excited? Thrilled? Happy?
- You can pick up any sport that you find fun and practice it daily.
Exercising
- Image credit: Globe and Mail
- Cardio exercises are a great way to relieve stress while having fun. Some common forms of cardio workouts include biking, dancing, running, hiking, or swimming.
- Cardio exercises improve the circulatory system and help in lowering stress levels. They release muscle tension, boost energy, and help with a good night’s sleep.
Health supplements
- Taking health supplements can help a great deal in reducing stress and anxiety.
- GABA: Improves sleep
- Adrenal support: Provides calmness and promotes relaxation
- Ashwagandha: Creates a natural and balanced response to stress
- Magnesium: Relaxes muscles, take one tablet of these daily after lunch.
Essential oils- Chamomile and Lavender
- Lavender oil: According to this study by Medicine Journal, lavender oil has an ingredient Kava, that has been beneficial in treating stress and anxiety.
- Chamomile oil: According to this study, 57 participants said they felt calmer after taking chamomile capsules.
- You can intake Chamomile in the form of capsules, tea. You can also apply Chamomile oil on your skin or put it in bathwater.
Watch a funny movie
- Who doesn’t love a funny movie, right? Don’t you feel instantly better after having laughed too hard?
- This article by further foods discusses the benefits of laughter, one of them being reducing anxiety and depression.
- Here’s a list of funny Bollywood and Hollywood movies that you can watch:
Soothing music
- Daniel G Amen, a celebrity doctor, is the world-renowned authority on mental health.
- Check out this audio, which is specifically designed to enhance mental health.

Disclaimer: This is not medical advice but suggested techniques that you can try. If none of these seem to work, you may need an advanced form of treatment.

Here’s a long-lasting solution to get rid of your stress and anxiety

Neurofeedback: With this treatment, you can overcome your anxiety disorders completely. To learn more, watch this video.In addition to these tips, Brain & Co. offers med-free treatment that could help you overcome some of the challenges that come with depression/anxiety/sleep issues, etc. Visit our website or give us a call to learn more.