We all deal with stress and anxiety from time to time. It’s practically a modern-day rite of passage. These days, we’re living in what feels like the worst Black Mirror episode ever. So whether you’re dealing with deadlines, traffic jams, or a never-ending list of bad news popping through your TV, it’s easy to feel overwhelmed.
There are plenty of ways that you can manage those stress levels without packing up and heading for a remote island, as tempting as that may be. In fact, we’ve actually put together a huge list of ways that you can relax, unwind, and de-stress and stop leaning into anxiety for a change. Dialling down that anxiety is a must, and you get to feel a bit more like yourself again when you give these a go.
Get that body moving.
That overly anxious feeling you’ve got right now coursing through your veins? That’s caused by adrenaline. This one always shows up on lists like these because there’s a reason for it. Exercise boosts endorphins, and it helps you to burn out all of that quick-fire adrenaline that goes through your veins.
Whether you’re just choosing to go on a brisk walk around the block or you have a dance party in your own kitchen by yourself, getting your body moving is one of the easiest ways to shake off stress. Hitting the gym and getting your body exercised can make you feel good, and that’s also going to help to exhaust you, which means that the flow of anxiety through your body is going to be lessened, you’ll feel less twitchy, and you’ll feel happier as a result.
Practice deep breathing.
Many people don’t actually realise that they hold their breath when they feel anxious. Your breathing often becomes shallow and fast, which means that you can’t think, and if you’re not breathing properly, then you’re not able to think at all. If you want to be able to slow down the anxiety and think clearly, then you need to stop for a second and take some slow, deep breaths in through the nose and out through the mouth.
When you’re inhaling, count for four seconds, hold for four seconds, and then exhale for four seconds. This is called box breathing, and it’s surprisingly effective at getting you to calm down. When you’re breathing in a shallow, fast manner, you’re not pulling enough oxygen into your brain, and you need that to be able to think clearly. Take a moment, sit down somewhere, and slowly breathe.
Try some herbal remedies.
Nature has a few tricks up its sleeve when it comes to calming the mind. Herbal remedies have been used for centuries to help reduce anxiety and improve mood, and one particularly interesting plant is Kanna Extract (Sceletium Tortuosum). It’s native to South Africa and has been traditionally used for years for its mood-enhancing and stress-relieving properties. People report feeling more relaxed and mentally clear without feeling sedated, which is what you should be looking for when it comes to herbal remedies. There’s also the option of things like chamomile tea, which has long been serving as a relaxant for many years.
When people feel stressed, chamomile tea helps them feel calm. You should always check with a healthcare provider before you start any herbal supplements, though. It’s always worth exploring if you’re looking for natural options and you don’t want to immediately go on antidepressants.
Start a journal.
When you feel like your brain has got 20 tabs open, like Internet Explorer, journaling can help you to close a few of those tabs and give you some closure. Writing down your thoughts gives you a channel to get them out. Whether they make sense or not really doesn’t matter.
The point is that you get them out of your head and onto paper. It doesn’t have to be Shakespeare, you don’t have to soliloquise, but you just need to let your mind spill onto the page. And this can be surprisingly therapeutic. Many people choose the journal not as a way to gain clarity from their thinking, but just to get those overwhelming thoughts out of their own heads.
Listen to music.
There is a reason that if you open up Spotify, you will find multiple relaxation playlists. Music has a very powerful effect on our emotions and on our brains. Slow instrumental tracks can calm a racing heart, while upbeat tunes can snap you out of a funk.
You can create your own playlists or use the existing ones on there, but there are plenty of ways that you can choose to unwind. Some people choose classical music, and others choose Metallica. Whichever one you pick, you can choose something that boosts your mood and makes you feel good, which is going to instantly help you destress.
Reduce your caffeine consumption.
There is nothing wrong with a morning coffee or even an afternoon coffee, but you need to reduce your caffeine if you’re feeling that it’s fueling your anxiety. Too much of it can be like a match to a dry Christmas tree. It’s a tough pill to swallow, but scaling back and noticing how your body reacts is really going to make a difference to your overall health and mental well-being.
Herbal teas like chamomile or peppermint can be calming alternatives, as we mentioned earlier. You could also try to have regular tea in the morning, which still has an element of caffeine, but without the same shot of espresso that you would normally have.
Consider meditation.
Try not to roll your eyes on this one, but meditation doesn’t mean sitting cross-legged on a mountain in silence. Of course, it does mean you can do that if you want to, but meditation gives you something to feel centered by. It’s sometimes necessary for you to center yourself when you’re feeling overwhelmed, and if you want a good way to relax. There is a reason that people go on meditation and mindfulness retreats. It’s because they’re relaxing: newsflash. Many great apps out there to help guide you through your thinking if you’re just starting out, but meditation and mindfulness can make all the difference to how you feel.
Put yourself to bed.
You might be an adult, but getting better sleep is going to make all the difference to your ability to unwind each day. Anxiety and sleep are the world’s worst roommates. They make each other worse.
You should aim for a consistent sleep routine, which means that you need to learn how to wind down without a screen before bed and make your bedroom a comfortable, calm retreat. You could be amazed at how much better everything feels after a good night’s sleep, especially if you’re comfortable and the space is temperate and calm.
Go out with a friend.
A great way to unwind and de-stress is to grab a friend and either go for a coffee to talk over what’s stressing you out or go and do something fun. There are smash rooms where you can beat things up. There are escape rooms that you can get yourself scared in and have a great time.
You can go to the movies, you can go to the beach, you can go to a theme park. There are options on top of options. And while you could go get a therapist to help you solve your problems. You just need a friend really. Just being heard can be incredibly validating, and it can help you to feel supported, and that’s often what you need most.
Get stuck into decluttering your space.
Messy space equals a messy mind, and while cleaning up isn’t the most thrilling activity, having a tidy and peaceful space can reduce your mental clutter. You can start small with a single drawer or corner of your room and notice how it makes you feel.
Telling yourself you’re going to go into a deep clean of the entire house is going to immediately make your executive dysfunction kick in, and you’ll just sit down, too overwhelmed to try. Sometimes clearing your physical space can make your emotional space clear, too. So go one room at a time, or even one corner of one room at a time, and you should be good.
Spend some time in nature.
We mentioned this earlier, so we’re finally getting round to it. There’s something magical about being outside. The smell of the trees, the sound of the birds, the feel of the fresh air. It’s all like background music.
Nature has an instantly calming effect on the nervous system, and whether it’s a hike or a stroll through the park, you’ll feel so much better when you feel grounded. Being by the beach is a big popular one for most people, especially if they’re looking to get rid of their stress. Watching the ocean breathe in and out can instantly make you calm your own breathing down.
