Mindfulness meditation worked as well as a standard drug for treating anxiety in the first head-to-head comparison.
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15 tips to help relieve stress and anxiety
Exercise
Exercise releases endorphins, and it doesn’t take much to reap the benefits — a study published in the American Journal of Psychiatry linked just an hour of exercise weekly with less depression. Do it any way you enjoy — we recommend dancing around the house.
Take more vitamin C
If you’re in a slump, reach for a glass of orange juice. A study found that more vitamin C can elevate mood — and bolster your immune system. Decent sources include citrus, peppers, strawberries, broccoli, or a daily vitamin C supplement.
Get outside
The outdoors may be especially beneficial to your mood if you sit at a computer. Try the Japanese tradition of forest-bathing — simply spending time in the woods is thought to alleviate boredom and hostility.
If you can go out barefoot, practice “grounding.” Health gurus like Deepak Chopra say that connecting to the subtle electrical charge of the Earth can help with stress, mood and pain.
Snuggle your pet
Just 10 minutes spent petting a dog or a cat has been shown to reduce levels of a major stress hormone, according to a study conducted at Washington State University. Even watching animal videos can help, too — see it as self-care rather than procrastination.
Listen to music
Putting on your favorite playlist can quickly boost your mood, and singing along is even better. Both upbeat and slower songs can help you release negative emotions.
Give thanks
Reflecting on things you enjoyed about your day or what you’re thankful for can help boost your mood over time, as it produces a positive mindset.
Sarah Moe, CEO of Sleep Health Specialists in Minneapolis, suggests clients who have trouble sleeping to say aloud three things they are grateful for before closing their eyes.
Hearing your own voice remind you what you have to be grateful for seems to improve relaxation and reduce stress, Moe says.
Journal
Being thankful or expressing gratitude can help with relationships, stress and depression. Work that into your daily routine with a gratitude journal.
Try writing down three good things about your day every day. A notebook or notes app will do, but there are also dedicated gratitude journals you can buy.
Take breaks
Many more people are working at home these days, which can foster more stress. Taking short breaks for yourself throughout the day can do wonders for your mood. Try to give your brain a rest; sit outside for a bit with a mug of your favorite hot drink and watch the world go by, rather than scroll through news websites or social media.
Meditate
Meditation can help quell anxiety and depression. It isn’t an instant fix but some people find it as effective as medication or therapy over time.
For a simpler approach, take 10 to 20 breaths, and focus on nothing but your breath entering and leaving your body.
Pay it forward
It doesn’t have to be a grand gesture. Just showing kindness to a stranger, giving someone a compliment or letting a loved one know you appreciate them can instantly boost your mood.
Talk to a friend
Talking to a friend can help lift your mood, whatever the medium of communication. Whether you need to vent about your day or just want to catch up or joke around, you’ll likely feel better after reaching out.
Chew gum
Multiple studies have shown that chewing gum reduces anxiety. For example, researchers in Japan found that test subjects who chewed mint gum twice a day for two weeks reported lower levels of anxiety and mental fatigue compared with a control group that got just a mint.
In the words of the American Institute of Stress: “One has only to look at a tightly contested baseball game on TV to see how many players, coaches and managers are vigorously chewing bubble gum or something else to relieve their pent-up tension.”
Say a prayer
Shane Sharp, a Northern Illinois University sociologist, says many people are able to manage negative emotions through prayer, that it’s basically communicating with an “other” who can make the situation less threatening. And you won’t be alone; Sharp says about 70% of Americans pray at least once a week.
Laugh
According to the Mayo Clinic, laughter can stimulate circulation, relax muscles, enhance oxygen intake, increase endorphins and even boost your immune system.
Try to find the humor in the situation. “Even if it feels forced at first, practice laughing. It does your body good,” according to the Mayo Clinic.
Start a craft
The meditative, repetitive rhythms of some handicrafts, like knitting, have been shown to reduce blood pressure, lower depression and anxiety and increase a sense of well-being. Manipulating soft yarn has been compared to yoga in its ability to create a relaxed state.
