4 Practical Tips On How To Reduce Stress Without Spending A Dime
Are you battling stress? Is stress affecting your physical and mental health? Are you struggling to get enough sleep due to stress? Relax. You’re not alone.
Statistics from The American Institute of Stress suggest that:
- Almost 33% of people struggle with extreme stress worldwide.
- Stress affects the physical health of about 77% of people worldwide and 73% of people report that it affects their mental health.
- 45% of people struggle to get enough sleep due to stress.
As you can see, stress is affecting many people these days and has contributed to numerous health problems, decreased productivity at workplaces, and broken relationships. According to the American Psychological Association, the leading cause of stress among Americans is money and work.
Undeniably, stress is sometimes a good tool as it helps to boost energy and attention. However, in severe cases, stress can trigger a ton of undesirable effects. Knowing how to manage, relieve, and reduce stress is, therefore, important especially in today’s life where it is inevitable.
In this article, you are going to learn 10 practical stress-relieving tips to help you reduce stress and anxiety. You don’t need to spend too much to stay stress-free, just follow these tips and you will feel better and happy.
1. Reduce Stress By Taking Supplements
In case, you aren’t satisfied with the supplements from Kratom Collection, here are a few other effective supplements to reduce stress and anxiety:
Kratom: This supplement contains the alkaloids, mitragynine and 7-hydroxymitragynine. People report a reduction in anxiety as a result of consuming it. There are many websites like Kratom Collection where you can buy this and other supplements.
Green tea: Green tea is rich in polyphenol antioxidants which are beneficial to your health. Besides, green tea may boost serotonin levels hence lowering stress and anxiety.
Omega-3 fatty acids: In a certain study, several students who were given omega-3 fatty acids reported a 20% reduction in stress and anxiety symptoms.
Valerian root: The root has valerenic acid that inhibits gamma-aminobutyric acid receptors to reduce anxiety. The root is also used as a tranquilizer and can help to boost your sleep quality.
If you have an existing medical condition, then be sure to consult with their doctor before taking any of these supplements.
Perhaps you don’t need to be reminded of the benefits of exercising. But in case you have to, here is the thing:
When you are going through a stressful situation, the levels of fight or flight hormones like adrenaline and cortisol go up. Well, these hormones are helpful as they protect us when we are under threat.
Generally, exercising regularly will bring down the level of these stress hormones and trigger the release of the feel-good chemicals known as endorphins so you can feel happy and relieved off of stress. Regular exercise can also improve your sleep quality and make you more confident.
The good thing is that you don’t need to kill yourself with tough exercises. Walking, yoga, stretching, mountain climbing, or dancing can ease stress and anxiety. Just make sure you indulge yourself in different exercises regularly to keep stress at bay.
3. Limit or Avoid Caffeine, Alcohol, and Nicotine
Caffeine, alcohol, and nicotine are all stimulants found in different foods and drinks such as tea, coffee, energy drinks, etc. People normally take caffeine to stay awake especially when working at night as it is a stimulant. While caffeine may be beneficial in many ways, given that it’s a stimulant it can increase your level of stress instead of reducing it.
Typically, different people can sustain the effects of caffeine differently. If after taking caffeine you feel nervous and fretful, then it’s time to reduce or at least avoid taking it.
Alcohol is also a depressant when taken in large quantities and a stimulant when taken in smaller quantities. With this in mind, you shouldn’t use it for stress relief.
If you have to take caffeine or alcohol, it’s good to substitute it with other drinks such as herbal tea, water, diluted natural fruit juices, etc. When limiting or avoiding caffeine, it’s important to understand all those foods and drinks that are rich in these substances and avoid them as well.
4. Get Enough Night’s Sleep
Not getting enough sleep can attract stress and anxiety. On the other hand, stress can also affect our sleep quality. It’s therefore important to ensure you get enough sleep at least 7-8 hours per night as recommended by experts.
To cultivate good sleep, take out anything that could cause stress from your bedroom, don’t take caffeine at least 4 hours before going to bed, and avoid alcohol as well.
Another way to cultivate a good night’s sleep is to establish a routine. Make sure you go to bed at the same time and get up at the same time. Also, avoid using electronic devices before bedtime as they contain rays that could keep you from sleeping.
The Bottom Line
Different people have different ways of managing and reducing stress. For instance, chewing gum, laughing, breathing deeply, medication can help to relieve stress for some people while for others, they don’t.
All of these ways featured here are practical and have been proven by science. We would be glad to hear some of the tips you use to manage stress in the comment section.