Categorized | Anxiety

Reducing Stress and Anxiety

People have their own ways in reducing stress and anxiety. This primarily depends on what really triggers their stress and anxiety. Research has shown that 1 in every 10 people has experienced anxiety every year. This makes it as the most common mental illness that people can experience.

What is really the difference between anxiety and stress? Anxiety is simply the reaction of an individual to stress. In other words, they both go hand in hand. This suggests that the less stress you are, the less anxious you will be.

Though common, the effects of stress and anxiety differ from person to person. Some people experience extent effects of this condition. This is the reason why you should take the first step in reducing stress and anxiety as early as you can. When left unattended, it can lead to a serious mental problem. There are various ways on how to reduce this kind of mental illness.


  • Know the Factors of your stress

Managing and reducing your stress and anxiety starts when you have identified what triggers your stress. On one hand, there are times that it’s easy to identify the major source of stress for jobs, family problems, and negative life events. On the other hand, some stressors are complicated and difficult to identify. This is the reason why you should identify the factors of your stress as early as you can.  Also, this will be a great start in reducing stress and anxiety.


  • Practice the 4As

Some of you might not know what is the 4As. These are Avoid, Alter, Adapt, and Accept. This 4As can help you handle a situation that can cause stress in you. Moreover, with this 4As, you can somehow change the situation and your response to such situation.


  1. Avoid

There are instances that you can really avoid the factors and situations that can cause your stress. You have to learn how to say “No” to the things that you think can stress you out. In addition, if you have a chance, avoid those people who cause stress in you.


  1. Alter

There are times that you can’t avoid a certain situation. If this happens, try to alter it instead. You may do this by changing the way how you will connect and work in your daily life.


  1. Adapt

Another thing that you can do is to directly adapt to your stress. There will be situations where you can change it. In these cases, try to change yourself instead and adapt to such situations. Through this, you can control and handle your stress effectively.


  1. Accept

Coping up with your stress is great in reducing stress and anxiety. There are some stressors that are unavoidable. An example of this is the death of a loved one and other unexpected life events. In cases like this, the best thing to do is to accept things as they are. This might be difficult for some but this will be easier than going against an inevitable situation.


  • Try to Connect with Others

Spending quality time with the people who cares about you is extremely an effective way in reducing your stress. These people can be your family and friends. Being with them can make you feel safer, calmer and understandable. Additionally, you can share with these people what’s going on and receive positive and calming thoughts from them.

  • Check Your Diet

What we eat and what we drink largely affects our emotional states. Beverages with caffeine and alcohol can trigger your stress and anxiety. Studies have shown that even consumed in small amounts, caffeine can cause anxiety. Moreover, it increases the one’s level of nervousness and irritability.  Likewise, alcohol dehydrates the body and ultimately affects the level of stress and anxiety.


  • Be positive

Thinking of positive thoughts can also help you reduce stress and anxiety. This practice upsurge our emotional state which then decreases the level of stress. Ultimately, this lowers the body’s stress hormones and boost endorphins, a brain chemical which helps one’s mood.


  • Relaxation Techniques

Relaxing activities like yoga, walking, and biking can ease the level of stress and anxiety of an individual. This is why it is considered as a natural stress reliever. It is advisable to include these activities in your daily routine as it boosts the enjoyment and equanimity that a person feels.


  • Have Enough Sleep

Enough sleep energizes the mind and body. Moreover, it helps you relax and feel calm. In contrast, feeling tired can increase your stress and anxiety as it causes your mind to think irrationally.


Stress and anxiety can cause a lot of effects to an individual. Know the ways in reducing your stress and anxiety. Being a stress-free person can help you live your life to the fullest.

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