7 Ways to Reduce Stress and Anxiety Without Antidepressants
You can’t avoid all stress, but you can counteract its negative effects by learning how to evoke the relaxation response, a state of deep rest that is the polar opposite of the stress response.
The stress response floods your body with chemicals that prepare you for “fight or flight.” But while the stress response is helpful in true emergency situations where you must be alert, it wears your body down when constantly activated.
The relaxation response brings your system back into balance: deepening your breathing, reducing stress hormones, slowing down your heart rate and blood pressure, and relaxing your muscles.
In addition to its calming physical effects, research shows that the relaxation response also increases energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and boosts motivation and productivity.
These techniques can relax you so much that they can make you very sleepy, especially if it’s close to bedtime. You will get the most out of these techniques if you practice when you’re fully awake and alert.
How to practice deep breathing
-The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel. So the next time you feel stressed, take a minute to slow down and breathe deeply:
1- Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
2- Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
3- Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
4- Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
Read also : How to stop your negative self-talk.
Mindfulness meditation for stress relief
Meditation that cultivates mindfulness is particularly effective at reducing stress, anxiety, depression, and other negative emotions. Mindfulness is the quality of being fully engaged in the present moment, without analyzing or otherwise “over-thinking” the experience. Rather than worrying about the future or dwelling on the past, mindfulness meditation switches the focus to what’s happening right now.
For stress relief, try the following mindfulness meditation techniques:
Body scan – Body scanning cultivates mindfulness by focusing your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up. However, instead of tensing and relaxing your muscles, you simply focus on the way each part of your body feels without labeling the sensations as either “good” or “bad”.
Walking meditation - You don’t have to be seated or still to meditate. In walking meditation, mindfulness involves being focused on the physicality of each step — the sensation of your feet touching the ground, the rhythm of your breath while moving, and feeling the wind against your face.
Mindful eating – If you reach for food when you’re under stress or gulp your meals down in a rush, try eating mindfully. Sit down at the table and focus your full attention on the meal (no TV, newspapers, or eating on the run). Eat slowly, taking the time to fully enjoy and concentrate on each bite.
Starting a meditation practice
All you need to start meditating are:
A quiet environment. Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions.
A comfortable position. Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a cross-legged or lotus position.
A point of focus. Pick a meaningful word or phrase and repeat it throughout your session. You may also choose to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes.
An observant, non-critical attitude. Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude during your relaxation session, don’t fight them. Instead, gently turn your attention back to your point of focus.
Guided imagery for stress relief
Visualization, or guided imagery, is a variation on traditional meditation that can help relieve stress. When used as a relaxation technique, guided imagery involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether a tropical beach, a favorite childhood spot, or a quiet wooded glen. You can do this visualization exercise on your own, with a therapist’s help, or using an audio recording.
Close your eyes and let your worries drift away. Imagine your restful place. Picture it as vividly as you can—everything you can see, hear, smell, and feel. Guided imagery works best if you incorporate as many sensory details as possible. For example, if you are thinking about a dock on a quiet lake:
See the sun setting over the water
Hear the birds singing
Smell the pine trees
Feel the cool water on your bare feet
Taste the fresh, clean air
Yoga for stress relief
Yoga is an excellent stress relief technique. It involves a series of both moving and stationary poses, combined with deep breathing. The physical and mental benefits of yoga provide a natural counterbalance to stress, and strengthen the relaxation response in your daily life.
What type of yoga is best for stress?
Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement and gentle stretching are best for stress relief. Look for labels like gentle, for stress relief, or for beginners. Power yoga, with its intense poses and focus on fitness, is not the best choice. If you’re unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher.
Since injuries can happen when yoga is practiced incorrectly, it’s best to learn by attending group classes or hiring a private teacher. Once you’ve learned the basics, you can practice alone or with others, tailoring your practice as you see fit.
Tips for starting a yoga practice:
Consider your fitness level and any medical issues before joining a yoga class. There are many yoga classes for different needs, such as prenatal yoga, yoga for seniors, and adaptive yoga (modified yoga for disabilities). “Hot” or Bikram yoga, which is practiced in a heated environment, might be too much if you are just starting out.
Look for a low-pressure environment where you can learn at your own pace. Don’t extend yourself beyond what feels comfortable, and always back off of a pose at the first sign of pain. A good teacher can show you alternate poses for ones that are too challenging for your health or fitness level.
Massage therapy for stress relief
Getting a massage provides deep relaxation, and as the muscles in your body relax, so does your overstressed mind. And you don’t have to visit the spa to enjoy the benefits of massage.
The stress response floods your body with chemicals that prepare you for “fight or flight.” But while the stress response is helpful in true emergency situations where you must be alert, it wears your body down when constantly activated.
The relaxation response brings your system back into balance: deepening your breathing, reducing stress hormones, slowing down your heart rate and blood pressure, and relaxing your muscles.
In addition to its calming physical effects, research shows that the relaxation response also increases energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and boosts motivation and productivity.
These techniques can relax you so much that they can make you very sleepy, especially if it’s close to bedtime. You will get the most out of these techniques if you practice when you’re fully awake and alert.
How to practice deep breathing
-The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel. So the next time you feel stressed, take a minute to slow down and breathe deeply:
1- Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
2- Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
3- Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
4- Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
Read also : How to stop your negative self-talk.
Mindfulness meditation for stress relief
Meditation that cultivates mindfulness is particularly effective at reducing stress, anxiety, depression, and other negative emotions. Mindfulness is the quality of being fully engaged in the present moment, without analyzing or otherwise “over-thinking” the experience. Rather than worrying about the future or dwelling on the past, mindfulness meditation switches the focus to what’s happening right now.
For stress relief, try the following mindfulness meditation techniques:
Body scan – Body scanning cultivates mindfulness by focusing your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up. However, instead of tensing and relaxing your muscles, you simply focus on the way each part of your body feels without labeling the sensations as either “good” or “bad”.
Walking meditation - You don’t have to be seated or still to meditate. In walking meditation, mindfulness involves being focused on the physicality of each step — the sensation of your feet touching the ground, the rhythm of your breath while moving, and feeling the wind against your face.
Mindful eating – If you reach for food when you’re under stress or gulp your meals down in a rush, try eating mindfully. Sit down at the table and focus your full attention on the meal (no TV, newspapers, or eating on the run). Eat slowly, taking the time to fully enjoy and concentrate on each bite.
Starting a meditation practice
All you need to start meditating are:
A quiet environment. Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions.
A comfortable position. Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a cross-legged or lotus position.
A point of focus. Pick a meaningful word or phrase and repeat it throughout your session. You may also choose to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes.
An observant, non-critical attitude. Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude during your relaxation session, don’t fight them. Instead, gently turn your attention back to your point of focus.
Guided imagery for stress relief
Visualization, or guided imagery, is a variation on traditional meditation that can help relieve stress. When used as a relaxation technique, guided imagery involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether a tropical beach, a favorite childhood spot, or a quiet wooded glen. You can do this visualization exercise on your own, with a therapist’s help, or using an audio recording.
Close your eyes and let your worries drift away. Imagine your restful place. Picture it as vividly as you can—everything you can see, hear, smell, and feel. Guided imagery works best if you incorporate as many sensory details as possible. For example, if you are thinking about a dock on a quiet lake:
See the sun setting over the water
Hear the birds singing
Smell the pine trees
Feel the cool water on your bare feet
Taste the fresh, clean air
Yoga for stress relief
Yoga is an excellent stress relief technique. It involves a series of both moving and stationary poses, combined with deep breathing. The physical and mental benefits of yoga provide a natural counterbalance to stress, and strengthen the relaxation response in your daily life.
What type of yoga is best for stress?
Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement and gentle stretching are best for stress relief. Look for labels like gentle, for stress relief, or for beginners. Power yoga, with its intense poses and focus on fitness, is not the best choice. If you’re unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher.
Since injuries can happen when yoga is practiced incorrectly, it’s best to learn by attending group classes or hiring a private teacher. Once you’ve learned the basics, you can practice alone or with others, tailoring your practice as you see fit.
Tips for starting a yoga practice:
Consider your fitness level and any medical issues before joining a yoga class. There are many yoga classes for different needs, such as prenatal yoga, yoga for seniors, and adaptive yoga (modified yoga for disabilities). “Hot” or Bikram yoga, which is practiced in a heated environment, might be too much if you are just starting out.
Look for a low-pressure environment where you can learn at your own pace. Don’t extend yourself beyond what feels comfortable, and always back off of a pose at the first sign of pain. A good teacher can show you alternate poses for ones that are too challenging for your health or fitness level.
Massage therapy for stress relief
Getting a massage provides deep relaxation, and as the muscles in your body relax, so does your overstressed mind. And you don’t have to visit the spa to enjoy the benefits of massage.