17 Simple Ways to Deal with Stress and Anxiety.
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Having some stress in your life is natural, but too much is bad for you.
It doesn’t matter where we find ourselves on our journey in life, whether it’s our career or our personal endeavors, we all deal with stress every single day.
We all have experienced and will sometime experience some levels of stress and anxiety.
The good news is that we don’t have to let them control our lives.
You can relieve your pain from the source.
Not all stress is bad. In fact, some Stress can help us stay on our toes and enable us to adjust to life’s changes.
How do we deal with stress?
How we deal with stress can make all the difference.
About 70% of adults in the United States say they feel some stress and anxiety daily.
Want to know something? There’s not been a time in history where the level of overall stress of humanity has been greater than it is today.
This is due in part to the fast-paced and ever-changing world of the internet, cell phones, emails, text messaging, and everything in between.
Too much stress and anxiety are bad, so how to manage them could be powerful tools for better overall health and wellness.
In this article, we are going to give you some practical tips that are effective for stress and anxiety relief.
You may also like – Self-Care: 17 Ways to Take Better Care of Yourself.
Your stomach is twisted up in knots. It’s late at night, but you can’t sleep.
The uncertainty and the roller coaster of current events have kept you hopping, always on your toes.
Any hopes you may have had for family bonding or project completion during stay-at-home orders have worn off, and you’re just plain tired of the constant challenges.
New York Times best-selling author, Max Lucado, provides a roadmap on how to deal with fear and anxiety in his book/audiobook; “Anxious for Nothing: Finding Calm in a Chaotic World.”
It’s not fun anymore: Not knowing if you’re going back to church, not knowing if your kids will go back to school, not knowing if you will have a job.
Uncertainty gnaws at your soul like a rodent gnawing away inside a wall: You know it’s there, but you can’t quite get to it.
It’s difficult to relax because you don’t have an idea about what is going to happen next.
If you tune in to your over tired body, your frazzled mind, and your tense soul, you will realize that finding a way to relax is of utmost importance—even if it’s hard.
We have dozens of causes of stress and anxiety, but we need to learn how to let go and unwind.
Finding natural ideas for stress and anxiety relief is a priority.
A targeted 10 -day spiritual plan for overcoming stress is a great proven resource.
Here are some more simple and pain-free ways to reduce stress and anxiety naturally.
#1. Take A Break From Social Media To Relieve Stress And Anxiety
This idea might seem simplistic, but you might be surprised to realize how much of your stress and anxiety sprouts from the constant conflicts and comparison traps in the social media world.
Anxiety heightens as you wait to see if your beautiful photo, witty saying, or meaningful video will be approved and “liked” by friends and acquaintances.
Stress soars as you compare your daily life, successes, and thoughts with those of others.
Expressing an innocent opinion or thought can lead to dozens of angry and hateful responses.
Tension mounts as you watch people argue about politics, theology, and current events online.
So much stress, anger, and frustration reside within the addictive realms of social media.
Take a break for an hour, a day, or a week.
Set yourself a reasonable goal about how long you can stay off social media.
After the initial pull towards social media wears off, you may find you don’t miss it.
In this related post, we talk about 12 effective tips on how to digitally detox your relationship.
This is one way of managing stress and anxiety.
#2. Use Your Five Senses In Nature
Romans 1:20-21 says that nature reveals God’s character:
“For His invisible attributes, namely, His eternal power and divine nature, have been clearly perceived… in the things that have been made.…Although they knew God, they did not honor him as God or give thanks to him, but they became futile in their thinking…”
These verses explain that the physical world reflects and illuminates God’s character.
These 3-minute meditations will teach you the number one secret to have more peace, tranquility, and balance in your life.
It reveals the 3 most common barriers you are facing that are stopping you from getting the peace of mind and anxiety-free living that you deserve.
Observing God’s attributes, shown in nature, actually clears your thinking and keeps your mind from turning down futile, dark, anxious paths.
Aim to spend quiet time in nature for at least two minutes a day. If it’s impossible to go outside, open the window screen and lean out into the fresh air.
Let the wind caress your cheek. Tune in to the sounds of birds, wind, traffic, or dogs barking.
Allow your senses to tell you about the texture of the grass beneath your bare feet or the velvet petal of a rose.
Smell the fresh, fragrant air after a rain.
Taste a ripe fruit from your garden. As you relax, ponder what you see of God in nature.
Have you thought about His kindness in providing you with these beautiful experiences? Or, do you see His power in creating the farthest star and the tiniest DNA?
Do you see His faithfulness in bringing the sun over the horizon every morning?
Maybe you feel His renewing power as you see new flowers and sprouts breaking out of the ground.
As you ponder God’s character, take time to thank Him.
Visit your gratitude jar if you have one.
Thanking God for His character, revealed in nature, keeps our minds from dark paths (Romans 1:20-21).
Appreciation of God’s character and reliance on HIS sovereignty is a stress reliever.
#3. Spend Time With Animals
Stroking the soft hair of a velvety rabbit, feeling a loving kitty rub his head against your leg,
seeing your loyal puppy smiling up at you—these are gentle reminders of the benefit of spending time with animals.
God created animals to provide service and companionship to humans.
Scientists agree that animals can quickly cause your stress levels to plummet.
So, get out there and pet your dog!
If you don’t own a pet, contact your local Humane Society and see if they have a Dog’s Day Out Program.
Dog’s Day Out programs connect local people with a stressed and lonely dog from the shelter and allow them to take the dog on an adventure to a park or home.
In this way, locals who don’t have money or time to devote to a pet can enjoy the therapeutic and relaxing benefits of spending time with an animal.
If dogs are not your thing, contact a local horse therapy organization and discover what horses can reveal about fear, confidence, and healing.
Studies show that playing with or petting animals can increase levels of the stress-reducing hormone oxytocin and decrease the production of the stress hormone cortisol.
#4. Find Ways To Connect With Other People
During the COVID-19 epidemic, we have to be more creative in seeking ways to build relationships with others.
Even though it’s difficult, it’s still possible to connect with people. If your State allows it, invite neighbors to sit outside, six feet apart, under the shade of a tree.
Watch the sun illuminate your space as it slowly sinks below the horizon.
Experience the embodied joy of hand gestures, smiles, eye contact, and connection—elements of a relationship that can only be fully enjoyed in person.
British scientists have shown that people experience more endorphins, or feel-good hormones when they see a smiling face than when they receive a large sum of money.
Smiles are in short supply now that masks often cover the lower half of people’s faces.
If needed, resort to Zoom, Skype, or Face Time to get one-on-one interaction. Find ways to share smiles, air hugs, and meaningful interpersonal conversation.
Bask in the simple joys of life to get relief from stress and anxiety.
#5. Meditate On God’s Word
God commands us to meditate on His word. Much stress and anxiety could be relieved by meditation.
In Joshua 1:6-9, sandwiched between three exhortations to be strong and courageous, God commands Joshua to “meditate on it [God’s word] day and night.”
A simple way to meditate is to find a Bible promise book, choose a promise, and think about it constantly for two to five minutes.
Go ahead and get comfy, breathe deeply, and bring your mind back to that Bible verse as often as it wanders away.
Ponder on God’s word. You will get relief from stress and anxiety almost immediately.
Nicholas Carr and Curt Thompson emphasize that when we think about something repetitively, our brains create stronger neural pathways.
Like a rut that is worn by continual travel, we wear ruts in our brains. Whatever we think about over and over form repetitive neural ruts in our minds.
When our mind is on neutral, we repeat the same thoughts that we’ve thought so many times before.
For Bible meditation, this is very good news. The more you think about and ponder the word of God, the more your brain will begin to build new pathways that you can more easily fall back on.
Choose a verse, like Psalm 62:1-2: “For God alone, my soul waits in silence; from him comes my salvation. He alone is my rock and my salvation, my fortress; I shall not be greatly shaken.”
Or Psalm 91: 1-3: “Those who live in the shelter of the Most High will find rest in the shadow of the Almighty.
This I declare about the Lord: He alone is my refuge, my place of safety; He is my God, and I trust Him.
For He will rescue you from every trap and protect you from deadly disease.”
Turn it over and over in your mind. Let your mind ponder and let your heart connect emotionally with the Lord.
Drift to waiting silently on Him. Think about how He is your rock, a fortress, and a place of safety.
Think about this for two to five minutes—or longer if you can. You will be surprised at how calm you feel afterward.
#6. Try A Cuddle Swing
Originally designed for people with autism or special sensory needs, cuddle swings are a tremendously calming tool for any person of any age.
Made of Lycra, these swings swaddle you, offering the feeling of a secure hug.
Cuddle swings are an enticing place to take a nap, read, or recover from intense feelings.
When you order, make sure to check the weight limit so you can purchase one that can hold your body weight.
If you’d like to make your own, buy several yards of Lycra and loop it over a secure hook or bar.
Tie it securely and climb in!
Just make sure that the bottom of the hanging swing is around chest height. Once you climb in, it will stretch, hanging close to the ground.
It is advisable to buy one if you can’t make one.
It may create more stress and anxiety to try to venture into something new.
A cuddle swing or porch swing provides a feeling of safety and comfort.
Another simple way to deal with stress and anxiety is by starting good old gardening – Planting a mix of wildflowers, herbs, or vegetables.
You can start off with container gardening and/or raised beds. Make it a family affair. It could become a family digital detox tradition.
Did you know that the microbes found in soil are natural antidepressants?
It offers yet another chance to get outside in the fresh air and listen to the birds and the insects singing in the balmy summer afternoon.
Plus, fresh vegetables and fruit are added rewards.
Philippians 4:6-7 tells us, “Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.
And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”
Prayer is our route of communication with the all-powerful God who sees and knows every trial that we are in.
When we feel out of control, talking to God reminds us that there is someone, a higher power who is perfectly capable of handling our desperate situation.
Antidepressants and other mood enhancers are being prescribed at a higher rate than ever before and some people do rely on them for their benefits.
Millions of people around the world rely on their faith for stress management. They can go straight to God with no waiting in line, no prescription, absolutely free access when they are stressed and get protection and relief.
Faith implies that we trust and believe in God, with an unshakable hope that He has a better plan or agenda for our lives.
When we have that assurance, we are able to align our thoughts to things that matter most with a better sense of purpose.
Prayer and faith are my best stress reduction techniques!
“As pressure and stress bear down on me, I find joy in your commands.” (Psalm 119:143)
Stress and anxiety and gratefulness cannot coexist.
Philippians 4:6-7 reminds us that we will feel peace guarding our hearts and minds when we give thanks to God.
But did you know that science says the same thing? Jerusha Clark says, “Don’t worry; instead, thank God; then you get peace.
That sounds great, but is it really practical? Yes, especially with this keepsake.
Yes! Brain research clearly shows that anxiety and gratitude are mutually exclusive neural pathways.
Physiologically, you cannot be anxious and grateful at the same time…During active appreciation, the threatening messages from your…fear center…are cut off, suddenly and surely, from access to your brain’s neocortex…
It is a fact of neurology that the brain cannot be in a state of appreciation and a state of fear at the same time. The two states may alternate, but are mutually exclusive.”
What an amazing Creator God we serve! Why not take time to thank God for three things right now?
You can start with this.
Light up a gratitude candle! Don’t you feel better?
#10. Try Something New
When you’re in a rut, it’s amazing how a new activity or hobby can wake up your brain and your mind.
Find a new restaurant, go to a new store, listen to a new genre of music, or read a type of book that you don’t usually get into.
Change it up a little. Try some new makeup.
Change your hairstyle.
You may find that the new activity adds a missing spark of joy to your life.
Try redirecting your thoughts and training your mind to focus through meditation.
Look in the mirror, decree, and declare good things to yourself.
Get a meditation chair or cushion and practice normal breathing in and out.
Also, practice deep breathing in and out.
You will notice how your stress level reduces and you develop more concentration with each inhalation and exhalation.
Exercise is an important way of managing stress and anxiety naturally. Make sure to get some heart-pumping aerobic exercise.
Stretch and let your tense muscles loosen.
Release stress, gain emotional strength and nurture stronger relationships with this 7-minute regimen.
Take a walk outdoors and get your lymph, blood, and energy flowing.
Release tension and stress as you get your body moving.
Even though it’s hard to get up off the couch, you will find that you don’t regret it when you add stress exercises to your daily regimen.
Yoga is another form of physical, mental and spiritual practices that professes harmony in the body, mind, and environment. Many Yoga enthusiasts believe that a combination of the physical poses, controlled breathing, and relaxation techniques help to reduce stress, lower heart rate and blood pressure.
Progressive Yoga can be The Map, Torch, and Compass through your Stress.
Here’s a link to; A versatile Yoga Stretch Straps with an exercise Booklet & Carry Bag.
They say that exercising for 30 minutes per day is one of the best things you can do for both your mind and your body.
Not only does it help you keep fit, but it also gets the blood pumping around in your body.
While you’re doing exercises, there are chemicals being released from your brain that can elevate your mood.
When John Denver said, “Sunshine on my shoulders makes me happy…Sunshine almost always makes me high,” he was on to something.
The beautiful light of the sun is another one of God’s provisions to bring peace and hope to dark days.
Sunshine not only gives us Vitamin D – a prohormone that promotes healthy bones and teeth and supports the immune system*, but it also increases our brain’s production of feel-good chemicals. Can you get outside in the sunshine today?
You can also get vitamin D through certain foods or in a bottle here; Vitamin D3 (5000iu/125mcg) Infused with Coconut Oil ~ Non-GMO & Gluten Free (360 Mini Liquid Softgels)
Or can you find a spot where the sun is streaming through the window?
Try to have some sun-time every day!
#13. Eat The Right Things
This may sound too elementary but it is a reminder of a simple way to reduce stress and anxiety.
A healthy diet that includes nutrient-rich plant foods, anti-inflammatory fats, and adequate protein reduces stress and anxiety.
You can also supplement your diet with natural anxiety and stress relief supplements.
Also, avoid foods that are processed, unhealthy, and high in sugar.
You can also focus on eating foods like:
• Seeds and Nuts
• Lots of water
* Lean proteins
• Gluten-free whole grains
#14.Essential Oils And Candles
Some research suggests that the scent of aromatherapy essential oils may help reduce stress.
Using essential oils -EO in a diffuser or burning a scented candle may help reduce your feelings of stress and anxiety.
These essential oils are said to be among the things that help with anxiety. They are helpful in combating stress as well.
• Holy basil
• Sweet basil
* Roman chamomile
• Clary sage
Here’s a link to your organic essential oil kit; USDA Organic Aromatherapy Essential Oils Set (Top 8), 100% Pure Natural – Peppermint, Lavender, Eucalyptus, Tea Tree, Lemongrass, Rosemary, Frankincense & Orange.
#15. Prevention Is Key
This sounds like the simplest but also the hardest thing to do!
Identify the stressors that may trigger your stress. You can record your triggers in this journal.
They may be recent conditions or they could have been there all along.
We need to focus on developing or creating habits to keep things on track and stay on top of our game.
Resisting procrastinating and staying true to self are ways to prevent stress before they creep up. I call them staying on track anti stress strategies.
#16. Cut Down On Caffeine
Caffeine is a stimulant found in tea, coffee, energy drinks, and some soft drinks.
It is a known fact that the ingestion of high levels of caffeine can make some people be anxious and jittery while some people tolerate it better.
If you are very sensitive to caffeine to the extent that certain quantities increase your stress and anxiety levels, then you need to either cut it off or reduce the quantity and strength of it that you consume.
An alternative to coffee is Yerba Mate if you can’t stay away from caffeine.
It gives the same effects as coffee but is also packed with amazing beneficial nutrients.
Begin your experience with this starter set.
It comes in a variety of flavors. This organic brand has very good reviews and is very reasonably priced.
#17. Self Care And Self Compassion
1 Peter 5:7 – “Cast all your anxiety on Him because He cares for you.”
God never promised us that we would be immune to the troubles and cares of this world.
His word and the Holy Spirit, however, provide cushions for a safe landing.
Whenever you do feel like you are stressed or anxious, a good way to cope is to have a routine that will help you focus on stress management techniques.
Focus on self-care but more especially on soul care. It is very important for us to be strong in our faith and in the word so that we would be equipped to withstand any trials and situations that come our way.
Surround yourself with praise and worship songs, daily journaling, and reading the word daily.
The moment we understand that our bodies naturally experience stress to keep us safe and that this journey is about – getting out of the storm, riding the wave- no matter what is going on in our environment and in the world as a whole, then we can start to become more accepting.
Next time you need a little boost, jump in and try one of these simple, natural ideas and solutions for stress and anxiety relief.
These stress tips do not replace anxiety medication and much-needed counseling when applicable, but they are easy, cheap ways to deal with stress to try on your own. Plus, they have no side effects and can begin immediately!
Don’t be ashamed to ask for help.
When you try these simple ways to reduce stress and anxiety naturally, you might be surprised at the uplifting peace you’ll experience.
Have you ever felt stressed or anxious?
What are your favorite natural ideas to ease anxiety?
Be kind to leave me a comment:)
As always, I’m sending lots of love♥ & positivity your way! Stay continually blessed!