15 Best Ways To Reduce Stress And Anxiety

Managing stress can be challenging for many people as it is an inevitable part of our daily lives. The causes of stress can vary from work pressure to family issues, health concerns, and financial obligations. However, certain factors, such as genetics, social support, coping style, personality type, discrimination, childhood trauma, and profession, can affect an individual’s vulnerability to stress.

Therefore, it is crucial to minimise chronic stress as much as possible, as it can lead to severe health conditions like heart disease, anxiety disorders, and depression. By identifying the sources of stress and seeking appropriate support, people can effectively manage their stress levels and improve their overall health and well-being.

So, in this blog, we will look for the 15 best ways to reduce stress at home that work effectively for everyone. We will also explore the supplements that can alleviate stress. Continue reading to learn more!

15 Best Ways To Reduce Stress And Anxiety At Home

Stress, anxiety and depression are the common issues that disturb our mental health. Factors likework pressure, financial disturbance, and health concerns trigger these. If not controlled in the initial phase, it can have a severe impact on cognitive functions. So, here are the 15 best ways that you can try at home to reduce stress, anxiety and depression at home:

1. Create A Relaxing Environment

The very first thing is to create a happy and positive environment around yourself, as it affects you in every possible manner. This peaceful space for relaxation can significantly lower stress levels. If not controlled in the initial phase, it can severely impact cognitive functions. For this, you can do things like:

• Reduce clutter
• Remove electronics
• Use neutral colours and textures
• Add calming decor
• Let in natural light
• Make your bedroom screen-free
• Listen to relaxing music
• Light some candles or use electric candles
• Use an essential oil diffuser for scent and humidity

2. Follow Deep Breathing 

This exercise can help you reduce stress quickly. Deep breathing activates the parasympathetic nervous system,thus reducing stress hormones and promoting calmness. It requires no special equipment and can be easily performed at home. So, invest 10 minutes daily in this calming exercise.

3. Practice Meditation 

This yogic practice is a natural and effective remedy for reducing stress. It modulates the body’s stress response, decreasing cortisol levels, the primary stress hormone. So, aim for 10 minutes of meditation in a peaceful environment and see magical changes in your cognitive functions.

4. Maintain Sleep Hygiene

Your sleep cycle tells a lot about your mental health. If it is not well maintained, then you will experience stress and anxiety the whole day. Therefore, it is generally advised to have a good night’s sleep of 7-8 hours, as this helps the brain to process emotions and memories. If you find it difficult to get quality sleep, then you can follow these tips like:

• Do some stretching before bed
• Do meditation
• Drink herbal tea

5. Prioritise Physical Activity

Exercise is another helpful method for reducing stress and depression symptoms. It boosts the release of endorphins, which are neurotransmitters that work as natural stress relievers, promote relaxation, and improve mood. Moderate exercises like walking or yoga can have significant stress-reducing effects.

6. Reduce Screen Time

Although mobile phones, tablets, laptops, or any digital gadgets are made for our convenience, using them too much without a break is not good for your mental health. Scrolling social media or binge-watching late-night movies not only impacts your eyes but also causes lifetime issues like stress and depression. Thus, limiting screen exposure, especially before bed, is essential as it can help you improve sleep quality and lower stress levels by preventing disruption of sleep patterns.

7. Nurture Social Connections

Sometimes, living alone and being introverted can increase the chances of getting stressed and depressed. Spending quality time with loved ones is crucial since it helps to mitigate the consequences of stress. Strong social support has been related to lower stress levels and increased emotional resilience. Making meaningful connections with family members or friends at home might help you build a supportive environment that fosters well-being.

How Can I Reduce Stress Fast?

Let’s explore effective techniques to swiftly alleviate stress and restore inner calm in your daily life:

Supplements To Relieve Stress And Anxiety 

Many supplements can be used to relieve stress and manage day-to-day life effectively. Following are some examples of stress-relieving supplements:

1. Ashwagandha

It is one of the most effective supplements for relieving stress, anxiety, and depression. It contains chemicals such as withanolides, which have been found to regulate the body’s stress response by lowering cortisol levels, the key stress hormone. It is also rich in antioxidants, which may help protect the brain from the oxidative stress induced by chronic stress. Including ashwagandha in your daily diet can boost cognitive performance.

2. L-theanine

If you want to reduce stress, taking a dose of the amino acid L-theanine can be helpful. It promotes higher levels of certain neurotransmitters in the brain like gamma-aminobutyric acid (GABA), serotonin and dopamine. GABA lessens anxiety and encourages relaxation as a neurotransmitter, while serotonin plus dopamine helps manage mood and increase good feelings.

3. Magnesium

Magnesium is an essential mineral that helps our body deal with stress. It regulates the HPA axis, which is responsible for our stress response. If we don’t get enough magnesium, our body may produce more stress hormones, leading to anxiety. But, taking magnesium supplements can help balance our brain chemicals and reduce symptoms of anxiety. So, it’s important to ensure we get enough magnesium in our diet to keep our stress levels in check and maintain good mental health.

4. Omega-3 Fatty Acids

These are important for the brain, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They help reduce inflammation and support chemical messengers in the brain that regulate our mood. Studies suggest that taking omega-3 supplements can help relieve symptoms of anxiety and depression by keeping our brain chemicals in balance.

5. Valerian Root

Valerian root is a natural herb containing chemicals that can help raise GABA levels in the brain. GABA is a neurotransmitter that calms the nervous system and reduces anxiety. Valerian root might also help you relax and sleep better. This is because it has mild sedative effects that help you feel more rested and less anxious. Overall, valerian root is a natural way to help you feel more relaxed, calm, and rested.

Expert’s Advice 

As a dietician, I advise practical steps to curb stress levels. Stress can be dangerous for our physical health as well as mental health. Adopting healthy eating practices by avoiding processed and packaged food can help reduce lethargy in the body. Along with good hydration, one can alleviate the mood and lead an active lifestyle, which is essential for reducing stress. Dietary supplements can also be taken to replenish the deficiencies, as sometimes nutritional deficiencies can lead to stress and anxiety.

The Final Say

Finally, after knowing the 15 best ways to reduce stress and anxiety at home, you can now take control of your stress levels and live a happier, healthier life. The tips mentioned are easy to follow and provide effective results. You can also take the help of the supplements after consulting the doctor. Remember to be patient with yourself and take things one step at a time – with persistence and dedication, you can achieve a greater sense of calm and well-being.