Everyone experiences a certain degree of stress and anxiety in their lives. Anxiety is a normal response to stressful situations, and generally passes after a short period of time. If you're experiencing a high level of stress, your anxious feelings may last longer. According to the University of Maryland Medical Center, chronic stress can create serious health problems. The inability to deal with stress has been linked to the development of disorders such as anxiety and depression. You can develop a home stress-reduction routine that will help to alleviate some of the symptoms of stress and anxiety.
Exercise
According to the University of Maryland Medical Center, lifestyle changes are a key factor in reducing stress and anxiety. Eating right, avoiding alcohol, caffeine and tobacco and exercising can all help to increase your resiliency to stressful situations. Exercise can help to alleviate stress by providing you with an outlet for physical tension. It may also help to produce "feel-good" chemicals in the brain such as endorphins and neurotransmitters. The University of Maryland Medical Center's article on stress points out that exercise may directly reduce the harmful effects of stress on blood pressure and the heart. Try an exercise that you think will be fun - you'll be more likely to stick with it. Sign up for a dance class or learn yoga or tai-chi at your local community center.
Aromatherapy
Aromatherapy is a healing art form that has been practiced for thousands of years. In her book "Natural Beauty at Home" Janice Cox points out that the Ancient Egyptians used specific essential oils in medications, perfumes and incense for healing and relaxation. You can also use aromatherapy to relieve stress and anxiety. Choose an essential oil, such as lavender, that has proven stress relieving properties. According to the University of Maryland Medical Center, oils like lavender can slow your central nervous system, promote relaxation and lift your mood. You can use lavender or another stress-relieving oil of your choice in an aromatherapy burner or add up to 10 drops in a warm bath to alleviate stress, fatigue and anxiety.
Relaxation
You can practice certain relaxation techniques whenever you feel the onset of stress and anxiety. According to the University of Maryland Medical Center, a combination of techniques such as guided visualization, deep breathing or meditation generally works the best. The easiest technique to learn is deep breathing. You can practice this method anywhere. Simply place your hand on your abdomen and observe your breath going in and out. Try to consciously slow down the rate of your breath, allowing for a slight pause between the inhale and the exhale. Focus on breathing from your abdomen, not your chest. You can practice deep breathing to calm down whenever you feel stressed out, anxious or tense.
References
- UMMC: Stress
- UMMC: Stress: Lifestyle Changes
- UMMC: Lavender
- "Natural Beauty at Home"; Janice Cox; 2002
