“I didn't sleep well for about a week due to my exams. Before the last exam, I went to bed early as I was sleepy. I remember turning in at 12-ish and still lying awake till 4 in the morning. I cried the whole night because I should be able to sleep when I'm tired, yet I couldn't. I know it's related to stress. Can anyone explain how to reduce stress and anxiety?” shares an anonymous user online.
While the identity of the user remains unknown, experiences like this can feel eerily familiar when you are chronically stressed and anxious. Stress, as defined by the World Health Organization, is a “state of worry” or “mental tension” that often occurs in difficult situations. 24% of American adults rated their stress levels between 8 and 10 (on a scale of 10) in a survey conducted by the American Psychological Association (2023).
UNICEF describes anxiety as a natural feeling where one fears something. A small amount of such worries may be beneficial, but sometimes it can feel overwhelming. According to the National Comorbidity Study Replication (NCS-R), 19.1% of adults in the US had some form of anxiety disorder last year.
The terms stress and anxiety are often used interchangeably even though they aren't the same. Stress, in general, is caused by an external reason, while anxiety can occur even without a clear stressor. How to reduce stress and anxiety? Certain coping strategies such as physical activity, a nutritious diet, and healthy sleep habits can help in mild cases.
Whether you are stressed or anxious, this blog will help you explore different strategies to reduce the distress and also help you recognize when professional anxiety treatment may be required.
Deep breathing can calm the nervous system and bring attention to the present. The 4-7-8 breathing technique activates the parasympathetic nervous system. It involves:
Try this a few times or until you feel calm. It can give you a break from negative thoughts and also ease the physical symptoms like a fast heart rate.
Muscle tension is common in anxiety. Progressive Muscle Relaxation reduces physical tension and facilitates relaxation. Intentionally tense your muscles and then gradually relax them. You may either start from head to toe or vice versa as you wish. One muscle at a time, and don't try to tense the muscles forcefully. If it's difficult to tense a muscle, leave it and move to the next.
Guide your focus to where you are physically with mindfulness. The mind can wander. Don't judge. Gently guide it back. The 5-4-3-2-1 grounding technique helps anchor focus in the present. identify:
This meditation can be practiced anywhere at any time and helps get out of anxious thoughts.
Endorphins are chemicals that act as a painkiller when stressed or anxious. Exercise stimulates endorphin production, improving mood. A 2024 study notes that more physical activity is linked to fewer anxiety symptoms and less chance of developing an anxiety disorder.
You don't need heavy exercise; walking can be enough. In fact, the CDC recommends 150 minutes of moderate-intensity exercise weekly. If you prefer, aerobic exercise 2 days per week reduces perceived stress. Yoga is another proven stress buster with substantial benefits. Any physical activity, if done regularly, not only contributes to physical health but also to overall well being.
Sleep, stress, and anxiety are all interconnected. If you are stressed or anxious, you may find it difficult to sleep, like the anonymous user. Similarly, if you are unable to sleep, that can contribute to your worries. Try making it a habit to sleep for enough hours daily at the same time.
A healthy diet ensures your body has the necessary nutrients for proper functioning. B vitamins are essential for regulating stress and mood. A 2021 investigation found that fruits, vegetables, nuts, seeds, zinc, magnesium (magnesium deficiency may affect your stress response), herbal tea, green tea, etc., are associated with less anxiety. They don't eliminate stress from your life but can help with overall health. Alongside diet, drink plenty of water. Hydration helps fight fatigue and maintain energy levels.
Social support can buffer against stress. Instead of keeping your concerns to yourself, share them with someone you trust. A 2019 study linked low social support to higher stress levels. If you feel, “I don't want to bother others,” you are not a bother to your loved ones.
Having friends to rely on is crucial for mental health. Try opening up to your friends and family. It can really prove meaningful and support your emotional well-being. If you are away from your family and not sure how to make friends, try volunteering for something you enjoy. Volunteering can enhance social connections and reduce stress.
Journaling can help process worries and gain perspective. When you put everything that goes on in your mind onto paper, it can take some load off your mind. You can know what exactly is bothering you and make sense of it. Identifying stress triggers can help manage anxiety more effectively.
Screen time before bedtime, caffeine, and alcohol are some things that are related to anxiety. Avoid them as much as possible. Avoid taking more responsibilities than you can manage. Why? It can add to your ongoing stress. Setting clear boundaries can prevent burnout and protect emotional bandwidth.
These coping strategies are effective. If you are not able to manage stress and anxiety on your own, don't blame yourself. Sometimes they aren't enough and require professional treatment.
You may speak with a mental health professional when:
Anxiety treatment may involve psychotherapy, medication, or both. It depends on the person because anxiety doesn't affect everyone the same way. Cognitive behavioral therapy (CBT) is a talk therapy that focuses on reframing thought patterns that are often unhelpful into more balanced thinking. Exposure therapy, a form of CBT, helps individuals face situations that they may have been avoiding due to anxiety.
Common anxiety medications include selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs), benzodiazepines, and beta-blockers. Each has its own purpose. The right one will be prescribed by a psychiatrist after a thorough assessment.
It is important to remember that consulting a professional doesn't mean one is automatically diagnosed with a disorder. Nor should you wait for your symptoms to become unbearable before you seek help. You may speak with a psychiatrist or an online psychiatrist through platforms like GABA Telepsychiatry to simply understand your experiences better and get the answers that you may have been looking for alone.
Stress and anxiety can leave you questioning yourself: why do the things that were easier once now take so much effort? It can be difficult to imagine a life when you're caught up in those feelings. These moments may not last forever, though. You are still the same person. You have the dreams, the possibilities you once imagined. Maybe they seem out of reach today because of tension and fear.
You don't have to ask yourself every day how well you managed. The answer can be “I'm a work in progress.” It's okay to have a few uncertain moments. Show yourself the same understanding and kindness that you would to your loved one. There are still many memories to make and a lot of room for new things, better things.
Stress and anxiety in the present don't have to shape the future. You can build it however you want, and if you need help in doing so, don't hesitate.