3 Healthy Ways to Lower Stress: Expert Tips

November 13, 2023 Full Editorial Herbal Options, Lower Stress

Stress is a common experience that everyone faces at some point in their lives. It can be caused by various factors, such as work, relationships, or financial issues. While some stress can be beneficial, chronic stress can have negative effects on a person’s physical and mental health. Therefore, it is important to find healthy ways to manage and reduce stress.

Herbal Options

For those who prefer natural remedies, there are several herbal options that have been shown to help reduce stress levels. Here are a few:

Ashwagandha

Ashwagandha is an adaptogenic herb that has been used for centuries in Ayurvedic medicine to help the body cope with stress. It is believed to work by reducing cortisol levels, a hormone that is released in response to stress. Studies have shown that taking ashwagandha supplements can help reduce stress and anxiety levels in both adults and children.

Chamomile

Chamomile is a popular herb that is commonly used to make tea. It has been shown to have a calming effect on the body and can help reduce stress and anxiety levels. Chamomile contains compounds that bind to the same receptors in the brain as drugs like Valium, which can help promote relaxation and reduce stress levels.

Lavender

Lavender is a fragrant herb that is commonly used in aromatherapy to help promote relaxation and reduce stress levels. Studies have shown that inhaling lavender essential oil can help reduce anxiety levels and improve sleep quality. Lavender can be used in a variety of ways, including as an essential oil, in a diffuser, or in a bath. If you’re looking for a BIC lighter, you can learn more about some great options here.

While these herbal options have been shown to help reduce stress levels, it’s important to remember that they should not be used as a substitute for medical treatment. If you are experiencing chronic stress or anxiety, it’s important to speak with a healthcare professional to determine the best course of treatment for your individual needs.

Exercise

Exercise is one of the most effective ways to reduce stress. It helps to release endorphins, which are natural chemicals that make you feel good and reduce stress. Exercise also helps to reduce muscle tension and improve mood. Here are some healthy ways to incorporate exercise into your routine:

Cardiovascular Exercise: Cardiovascular exercise is any activity that increases your heart rate and breathing rate. Examples include running, cycling, swimming, and dancing. These activities can help to reduce stress and improve your overall health. It is recommended to do at least 30 minutes of cardiovascular exercise per day.
Strength Training: Strength training is any activity that works your muscles, such as weightlifting or resistance training. Strength training can help to reduce stress by releasing tension in your muscles. It also helps to improve your overall health and fitness. It is recommended to do strength training at least two times per week.
Yoga: Yoga is a mind-body practice that combines physical postures, breathing techniques, and meditation. It can help to reduce stress by promoting relaxation and reducing muscle tension. It also helps to improve flexibility, balance, and strength. It is recommended to do yoga at least once per week.

Incorporating exercise into your routine can help to reduce stress and improve your overall health. It is important to find activities that you enjoy and that fit into your schedule. Start with small goals and gradually increase the amount of exercise you do each week. Remember to consult with a healthcare professional before starting any new exercise program.

Meditation

Meditation is a widely popular technique for reducing stress and anxiety. It involves focusing on the present moment and clearing the mind of any distracting thoughts. There are several types of meditation, but the most common ones are mindfulness meditation, transcendental meditation, and loving-kindness meditation.

Mindfulness meditation involves paying attention to your breath and bodily sensations, observing your thoughts without judgment, and bringing your mind back to the present moment when it wanders. Transcendental meditation involves repeating a mantra or phrase to achieve a state of deep relaxation and inner peace. Loving-kindness meditation involves cultivating feelings of love, compassion, and kindness towards oneself and others.

Research has shown that regular meditation practice can reduce stress, anxiety, and depression, improve sleep quality, and enhance overall well-being. A study published in the Journal of the American Medical Association found that mindfulness meditation can be as effective as antidepressant medication in treating depression.

To get started with meditation find somewhere quiet where you can relax. Set a timer for 5-10 minutes and focus on your breath. When your mind wanders, gently bring it back to your breath. You can also use guided meditation apps or videos to help you get started.

Meditation is a simple yet powerful tool for reducing stress and improving mental health. With regular practice, it can help you cultivate a sense of inner calm and peace that can carry over into all aspects of your life.