Stopping Stress and Anxiety in Their Tracks Quickly: 5 Rounded Approaches
We all know the drill; life is fast and it can be too much. From parental challenges to deadlines, or that constant hum that is social media scrolling- all of these feelings can make us overwhelmed. This is why we have to not just think about long-term tactics to stop stress and anxiety but about hitting the off switch as effectively as possible. There's a number of approaches that we can all try. Some may work for you and some may not, but have a look at the following tools and see what may be worth embedding:
CBD
Cannabidiol has gained widespread attention because of its potential to reduce stress because it interacts with the body's endocannabinoid system (ECS). This means that CBD can potentially reduce cortisol, the stress hormone, and promote a sense of calm, all without drowsiness. There's plenty of CBD providers out there as well as different forms.
CBDfx provides various types of gummies and drops so you can incorporate it into your life. If you take a gummy, it can kick in between 30 and 60 minutes after consumption, but an oil or tincture can help you feel the effects within 15 to 30 minutes.
Sauna
Saunas have been used for centuries in Scandinavian countries as a way to relax and detoxify the body. The heat triggers the release of feel-good chemicals, endorphins, which can help to reduce stress. Additionally, sauna sessions have been shown to lower cortisol levels and improve your cardiovascular health, meaning that you may feel more able to deal with whatever comes your way.
When you start incorporating sauna therapy into your weekly routine, this can make all the difference, particularly after a stressful day. Just be sure to start with a small amount, such as 10 or 15 minutes, and gradually increase your time. Then, follow your session with a cool shower or dip in a cold pool to enhance the relaxation effect.
Deep Breathing
Lots of people talk about the effects of deep breathing. There's a multitude of methods out there, and deep breathing exercises can activate the parasympathetic nervous system, which promotes relaxation.
One good tactic to try right now is box breathing, where you inhale, hold, exhale, and hold, all for a count of four (Navy SEALs do this one), or you could work harder on activating that relaxation response by breathing out for longer than you breathe in. For example, you could breathe in for a count of five and out for a count of ten and continue.
What's important to remember is that relaxation is something we should practice. Take the time throughout your day to do a couple of minutes. You may feel that you're not able to do a couple of minutes because you're in a rush. However, if you constantly feel like you're on the go, you have to remember that it's all about the quality of the things you do in life rather than the quantity. Taking a moment to focus on your breath can mean you're far better focused and equipped, meaning you will not just tackle that task more effectively, but feel better doing it.
Mindfulness
We've all heard about this in recent years, but rather than it becoming a buzzword for relaxation, the whole point of it is to break the cycle of worry and rumination that tends to fuel anxiety. You are focusing on the present moment.
One of the best ways to do this is very simply to sit and focus on your breath. So, if you combine the art of focusing on your breath with a good breathing exercise, it's a double whammy.
There's a number of different ways to do this. A quick meditation where you focus on your breath can help. Just remember that if your mind wanders, don't give yourself a hard time because it's something our brains naturally do, just gently guide your attention back to your breathing.
You could try a body scan meditation as well, and if you feel like you don't have the concentration yet, gratitude journaling is fantastic. When you start to write down three things you're grateful for every single day, you're shifting your focus away from stress and negativity towards positivity.
Laughter
Laughter is a simple thing, but it releases endorphins, lowers cortisol levels, and helps you gain perspective on what's really important.
Spend time with people that make you laugh if you're just one of those people who doesn’t like comedy shows or videos, but there's also other practices like laughter yoga, which combines laughter exercises with deep breathing.
Stress and anxiety do not need to take over your life. By incorporating quick and effective strategies, you can stop these feelings in their tracks and gain more control. Take your time to experiment with these methods and find what's good for you. Then, when you find yourself struggling, you've got a wellness toolkit tailor-made for you.
