Stress and anxiety are commonly experienced for most people. In fact, 70% of adults say they feel stressed and anxious at some point each day.
When stress becomes overwhelming, or it's chronic, it can take a toll on overall well-being. That's why it's important to have effective stress relief techniques.
1) The first technique of relieving stress is to identify the sources of stress and resolve the issue.
2) The second technique is called emotion-focused coping techniques that helps by becoming less emotionally reactive to the stressors when they arise. Tips below.
3) The third strategy is understanding how the nervous system works to combat and deal with stress. GABA is a neurotransmitter that inhibits or slows the brain’s functions providing feelings of calm. Increasing GABA assists by reducing the effects of anxiety and stress, which will be covered shortly.
Five Simple Emotion-Focused Coping Techniques
Calm the Mind - Focus on Breathing
Just focusing on breathing by taking 10 slow deep breaths can make a big difference and bring feeling of anxiety under control very quickly, in just a few minutes.You can do this anywhere, and no one around you will even know what you are doing.
Stomach breathing. Breathe in through the nose, filling the belly with air. Most people breathe with their chest, it is shallow breathing.
Breathe in for 4 seconds, slowly exhale for 4, then hold. Repeat.
Visualise being in a place of peace, breathing in calm air.
Exercise
A quick ten minute walk can do wonders for the mind and the body and is a wonderful stress reliever rejuvenates the mind and also supports the immune system.
Stress hormones: Exercise lowers the body’s stress hormones — such as cortisol — in the long run. It also helps release endorphins, which are chemicals that improve mood and act as natural painkillers.
Sleep: Exercise can also improve quality of sleep which can be negatively affected by stress and anxiety.
Meditate
Meditation provides short-term stress relief as well as lasting stress management benefits. This may be a new concept for some, but once implemented, the benefits will be immediately noticeable. Start by setting aside some time to calm the mind, just 10-15 minutes is enough.
Set a routine so it becomes a habit. Starting the day from a calm, focused state of being, sets the stage for success, and assists to be able to deal with stress throughout the day.
Get Plenty of Sleep
Running on a sleep debt can exacerbate feelings of stress, because the body is less able to cope. It may be difficult to unwind at night, but a few tips when preparing to go to bed can help such as herbal teas and remove electronic devices from the bedroom. Lack of sleep can affect mental health.
Diet
During times of stress, it is easy to neglect diet and grab a quick junky snack. Before long, it becomes habitual, then leads to multiple quick junky snacks throughout the day.
Nutritious food enables the body to better deal with the effects of stress.
Dark, leafy greens are rich in vitamins and minerals. It is good to start every morning with a healthy meal or a green smoothie even if time is an issue. Kale, banana, orange, coconut water blitz - takes 2 minutes to prepare.
Increase GABA Naturally
The brain contains many neurotransmitters that trigger or inhibit specific reactions in the body. GABA is a neurotransmitter that inhibits or slows the brain’s functions. Increased GABA relieves anxiety, reducing stress, increases feelings of calm.
Vitamins and minerals work on switches within the body. Certain nutrients are cofactors that produce GABA such as magnesium and vitamin B6.
GABA production provides feelings of calm and relaxation. Activated B6 also known as “pyridoxal-5-phosphate” acts as a known natural anxiolytic. When the body is provided with the right co-factors that work directly on the nervous system, provides beneficial results, of which can provide quick relief.
BioNaturals Anxiety & Stress Relief contains a blend of valerian root, activated B6 and magnesium.
