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16:Expert Tips to Reduce Stress and Anxiety

Anxious thoughts can overwhelm you, making it difficult to make decisions and take action to deal with whatever issue bothers you. Anxiety can also lead to overthinking, which makes you more anxious, which leads to more overthinking, and so on. How can you get out of this vicious cycle? Repressing anxious thoughts won’t work; they will just pop up again, sometimes with more intensity. But there are more effective techniques you can borrow from Mindfulness-Based Stress Reduction and Cognitive-Behavioral therapies.

1. Take A Detox Bath-:

Toxins in our body are also responsible for stress. You can take epsom salt bath that will relax your body and have calming effect on you mind. Put some epsom salt in bath tub and soak yourself in it. This will promote better sleep and relax your mental tension.

2. Work at your own pace-:

Are you more productive in the morning or afternoon?  Locate your most productive time during the day and work on your most important tasks. Leave the rest of the day for the less important tasks and activities. If for example you are more productive in the morning, you can schedule your appointment with the dentist in the afternoon. Use your time efficiently and get the most out of your productive time.

3. Drink tea-:

"Chamomile tea is a gentle relaxant that acts as a nerve tonic and a sleeping aid," Rathbun says. "If you experience a long day and can't seem to calm down, brew yourself a nice cup of chamomile tea with some added honey for a boost of nutrients."

4. Stay in the Present-:

Is your mind regurgitating the past? Just because something negative happened in the past doesn’t mean it has to happen today. Ask yourself if the circumstances, or your knowledge and coping abilities, have changed since the last time. As an adult, you have more choice about whom to associate with and more ability to identify, preempt, or leave a bad situation than when you were a child or teenager.

5. Acknowledge your feelings-:

 Before things start to escalate, I'll say to myself, "You are feeling anxious." Just acknowledging that this is a feeling that I feel just like happiness or sadness, brings me back to reality.

6. Read A Book-:

 This is one of the most relaxation technique. You must find some time to read some novels, health journal or light hearted story books. This is a proven fact that they have a positive effect on mind. This is one of the best tips to relieve stress and anxiety. 

7. Get Back to Nature-:

Whether it’s a short walk to the nearby park or the view of the trees from a window or simply your desktop’s background, nature can relax your brain without even realizing it.
The results of a study titled “The cognitive benefits of interacting with nature” proved after scientific research that nature’s sounds, colours, smells and views can positively affect the performance of the brain.

8. Avoid Processed Foods-:

Processed foods can create stress on the digestive system, Rathbun says. "These foods include artificial sweeteners, soft drinks, fried foods, junk/fast foods, sugar, white flour products, and foods that contain preservatives."

9. Get Up and Get Going-:

Worrying over an issue without creating a solution will not help you solve the problem. It may in fact make you less likely to act by feeding your anxiety. When your mind is stuck in a loop, you can interrupt it by getting up and moving around or doing a different task or activity. When you sit back down, you should have a different perspective.

10. Decide Whether a Thought Is Helpful-:

Even if a thought is true doesn't mean that it is helpful to focus on it, not all the time. If only 1 in 10 people will get the job you seek, and you keep thinking about those odds, you may become demotivated and not even bother applying. This is an example of a thought that is true but not helpful. Focus your attention on what is helpful and let the rest go!

11. Get Moving-:

"[Exercising] sounds counterintuitive since it's the opposite of relaxing, but I find working up a good sweat helps me sleep deeper and feel more relaxed at night," Ovrut Funk says. "Even a few stretches before bed can help you relax and fall asleep quicker."

12. Magnesium Rich Foods-:

 Take foods rich in magnesium such as fish, avocado, nuts and bananas etc. It is good for you nervous system and heart and helps to relieve stress. It helps to relax your mind when you are in frustration. This is one of the natural ways to relax your mind and body.

13. Take a Day Off-:

Your boss may not agree, but taking a personal day or even a half day can do wonders if you're stressed out.
"Giving yourself an occasional day off—particularly a weekday—helps clear up room to really relax on the weekend," Clark says. "How often do you find yourself clamoring to get everything done in a weekend and before you know it, it's Monday morning again? An occasional day or half-day off gives you an opportunity to get some of your personal errands and tasks out of the way so you can truly relax on the weekend, for once!"

14. Laughing-:

 How to relax immediately? Laughing can be done any time in a day without taking a special break for it. Laughing sends a signal to a brain and makes psychologically feel that everything is fine. This is one of the best relaxation technique.

15. Hold back stressful thoughts-:

If you have any thoughts that give you anxiety and don’t let you concentrate on relaxing, try to postpone then for half an hour. This will ease your discomfort and will also allow you to gain more control over your thoughts.
Remember that to reach full mind relaxation your body and mind need to feel connected and persevere in the techniques explained above. Live the present and relax, refresh and recharge.

16. Optimize Sleep-:

 This means that you must create a good sleeping environment to get a better sleep. You must create a cool, dark and quite sleeping place. You should also have the food supplements that promote sleep.

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