5 Holistic Ways to Reduce Anxiety and Stress
In today's fast-paced world, anxiety and stress have become almost synonymous with daily life. From managing work responsibilities to personal obligations, it often feels like there’s no escape from the constant pressure. However, there are holistic approaches that can help manage and reduce anxiety and stress, fitting seamlessly into even the busiest schedules. If you’re unsure about the term holistic we encourage you to read this article explaining more:
Here are five effective techniques to consider:
1. Mindfulness Meditation
Mindfulness meditation involves focusing on the present moment, acknowledging and accepting your thoughts, feelings, and sensations without judgment. This practice has been shown to significantly reduce symptoms of anxiety and stress. According to the American Psychological Association, mindfulness meditation can improve emotional regulation, reduce stress, and enhance overall well-being .
How to integrate into a busy schedule:
Start small: Dedicate just 5-10 minutes each morning to practice mindfulness. Use apps like Headspace or Calm for guided sessions.
Mindful moments: Incorporate mindfulness into everyday activities such as eating, walking, or even during your commute. Focus on the sights, sounds, and sensations around you.
2. Physical Exercise
Regular physical exercise is a powerful stress reliever. It promotes the release of endorphins, the body's natural mood lifters, and reduces levels of the body's stress hormones, such as adrenaline and cortisol. According to the Mayo Clinic, exercise can also improve sleep, which is often disrupted by stress and anxiety .
How to integrate into a busy schedule:
Short workouts: Opt for high-intensity interval training (HIIT) sessions that can be done in 20-30 minutes.
Incorporate movement: Use breaks at work to take a quick walk, stretch, or even do a few desk exercises.
3. Aromatherapy
Aromatherapy uses essential oils to improve physical and emotional well-being. Scents like lavender, chamomile, and bergamot have been found to have calming effects that can reduce anxiety and stress. A study published in the Journal of Alternative and Complementary Medicine found that aromatherapy can significantly decrease anxiety levels .
How to integrate into a busy schedule:
Use a diffuser: Place an essential oil diffuser in your home or office.
Portable options: Carry a small bottle of essential oil or use aromatherapy jewelry like necklaces or bracelets that allow you to benefit from calming scents throughout the day.
4. Nutrition and Diet
What you eat can have a direct impact on your stress levels. Diets high in refined sugars and processed foods can exacerbate stress and anxiety. Conversely, a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can help stabilize mood and energy levels. Foods high in omega-3 fatty acids, like salmon, and those rich in magnesium, like spinach, are particularly beneficial for reducing stress .
How to integrate into a busy schedule:
Meal prep: Prepare healthy meals and snacks in advance to avoid the temptation of unhealthy convenience foods.
Healthy snacks: Keep nuts, fruits, and yogurt on hand for quick and nutritious snacks.
5. Yoga and Deep Breathing Exercises
Yoga combines physical postures, breathing exercises, and meditation to enhance mental and physical health. It’s particularly effective in reducing stress and anxiety by promoting relaxation and mindfulness. The National Center for Complementary and Integrative Health highlights that yoga can help lower heart rate, blood pressure, and improve overall mental health .
How to integrate into a busy schedule:
Short sessions: Even a 10-15 minute yoga routine in the morning or before bed can make a significant difference.
Breathing exercises: Practice deep breathing techniques like diaphragmatic breathing or the 4-7-8 technique during breaks or whenever you feel overwhelmed.
Seeking Professional Help
While these holistic methods can be very effective, sometimes additional support is necessary. If you find that anxiety and stress are overwhelming, seeking professional help is a crucial step. For those in Florida, the therapists at Exhale Counseling Center, LLC are available to provide the support and guidance you need.
For those outside Florida, Therapist Search Made Simple is a valuable resource to help you find a qualified therapist in your area.
References:
American Psychological Association. (n.d.). Mindfulness Meditation. Retrieved from APA
Mayo Clinic. (2021). Exercise and Stress: Get Moving to Manage Stress. Retrieved from Mayo Clinic
Journal of Alternative and Complementary Medicine. (2017). The Effects of Aromatherapy on Anxiety. Retrieved from PubMed
Harvard Health Publishing. (2019). Foods That Fight Stress. Retrieved from Harvard Health
National Center for Complementary and Integrative Health. (2020). Yoga: What You Need To Know. Retrieved from NCCIH
