![](https://hackmd.io/_uploads/S1_pbUB9h.jpg) With the ever-increasing pace of life, health deterioration is on the rise. ***Stress and anxiety have become part and parcel of life. The present lifestyle choices have started taking a toll on physical and mental well-being.*** It could be a busy day at work, an important assignment, or just an argument with a peer. The stress these small incidences throughout the day cause, tend to stay back in our mind. > A natural result of persistent stress is disrupted concentration and irritability. Major health concerns are further a result of accumulating anxiety. Not only does it affects your heart but also has dire consequences on your cognitive function. While eradicating stress seems tough let us look at some ways to reduce it. ## **Commom Symptoms of Stress** We may feel different types of mild and strong emotions all over the day. Our body has different reactions to each of these feelings. Stress however occurs while undergoing immense physical or mental pressure. ***These conditions can be due to anger, frustration, or tension. Further, the cascading effect of stress keeps you winded in the same mental condition for different reasons one after the other.*** It thus becomes important to deal with this condition and find quick solutions. While treating it completely may take time its onset can be prevented by observing certain simple indications. The symptoms of stress and anxiety are discussed herein for you. These include- • Irritability or quick onset of anger. • Prolonged sleep disruptions or insomnia. • Constant worry and overthinking. • Overeating or digestive issues. • Diarrhoea or constipation. • Over or abnormal eating. • Consistent feeling of dizziness. • Muscle tension and loss of weight. • Feeling isolated or alone. • Excessive drug or alcohol usage. • Poor sex drive • Overwhelming feelings and low self-esteem. • Low concentration. If you observe any of these within your body or mind consulting your health expert is advisable. Controlling stress from the start can help in avoiding serious consequences. Medications and health supplements work well but easy home remedies are a must-try. In our further sections let us find out some simple ways to relieve stress quickly. ## **How to Reduce Stress?** Our body produces different kinds of hormones for various functions. The onset of stress often disturbs this natural balance disrupting cognitive activities. Cortisol levels heighten due to anxiety, further causing weight gain, heart issues, and liver damage. *`Diabetes, high cholesterol, skin issues, and chronic depression are some results of not treating stress.`* In this section, we will find out some basic ways to get rid of stress and avoid these conditions. ### **#1. Meditation and yoga** Breathing exercises and yoga are easy steps to reduce the effects of stress. They help you in coping with stressful circumstances and regulate blood flow and pressure. It helps you in cutting off from the outside world and frees you from any existing problems for some time. This sends relaxing signals to the brain making it calm down and fight stress. You can practice yoga and mindfulness at any time of the day and any place of your choice. This makes these exercises convenient and enhances their efficiency. ### **#2. Practice Imagery** This exercise is a great way to divert your mind from stress and focus it on relaxation. It draws all your senses to your imagination where you can put yourself in any happy place of your choice. It could be a childhood memory or your dream destination. Practicing this induces happy hormones in the body allowing you to suppress stress. ### **#3. Stay hydrated** Water works as a great health enhancer and also keeps your body free from toxins. Drinking water can help further help you in bringing down stress levels by suppressing cortisol. This way it regulates the flow of glucose in the body helping it to reach the brain in its required amount. Drinking water can keep you active and relaxed during situations that trigger anxiety. ### **#4. Eat Stress-Relieving Foods** Your food choices greatly influence your physical and mental health. Thus switching to a healthy diet and [**stress reliving foods**](https://nutribolism.com/foods-that-reduce-stress-hormones/) is a good choice. > Vitamin C, Good Carbs, Magnesium and omega-3 fatty acids are great fat-busters. Thus including them in your regular diet can help fight stress. Some suggestions are as follows- • **Vitamin C** – Citrus fruits, strawberries, Blackcurrants and other fruits help in reducing cortisol and other stress hormones. Broccoli, sprouts and potatoes further regulate blood and immunity in the body. • **Magnesium** – Spinach, avocado, bananas and cashews are rich in magnesium causing reduced sleep imbalances. They help in fighting exhaustion keeping you active. Leafy veggies, tofu and dark chocolates are also good additions. • **Complex Carbs** – These are found in peas, beans, whole grains and vegetables and are good for curbing stress and anxiety. These food items improve serotonin production keeping your mind calm and relaxed in stressful situations. • **Fatty acids** – Consuming egg, kidney beans, walnut and basil can help in a rich supply of omega-3 fatty acids. Further, spinach and cauliflower are important vegetables to bring down stress levels. Combining these stress-busting foods helps in relaxing and controlling cortisol kevels naturally. ### **#5.Adequate sleep** Enough rest and sleep hours are essential for a healthy mind and body. While you are stressed it becomes even more important to maintain a healthy sleep cycle. It not only refreshes your mind but also keeps you motivated to fight the cause of stress. 8 hours of healthy sleep can lead to increased productivity and concentration. ### **#6. Have a Social Environment** Imbalance between work and personal life hours often leads to the onset of stress and anxiety. To avoid this, focus on your social circle outside of work. Spending time with friends and family promotes reassurance and helps you clear your thoughts. Staying with supportive people or taking a vacation with them can be of great help. It allows you to bond with others freeing you from the feeling of loneliness. ### **#7. Enjoy Some Me Time** Taking out a few hours from your busy schedule helps you to reconnect with yourself. It allows you to analyze your strengths and weakness, giving space for a free flow of new ideas. Spending time with nature, developing a hobby, or sitting by yourself can be therapeutic and supports your healing process. ### **#8. Regular exercise** Physical activity keeps our body fit and mind alert. It further support nervous system and enhances immunity to [**reduce your stress**](https://nutribolism.com/how-to-relieve-your-stress-before-bedtime/). Find out a physical exercise of your choice and practice it daily. Cycling, brisk walking, or similar activities can help in fighting stress hormones and maintaining sleep balance. ### **#9. Journal Your Stress** Often writing down about a problem helps you in getting closer to its solutions. ***Journaling works as an interpersonal conversation where you can talk to yourself free of judgment and inhibitions.*** List down all your worries and your strengths and try finding out remedies to your concerns. It may seem ineffective but works wonders for regular practitioners. ### **#10. Limit your Alcohol Consumption** Alcohol and other similar stimulants tend to take down your cognitive responses. They further heighten your emotion making you feel miserable in stressful conditions. Limiting their consumption can help in freeing your mind from delusional sadness. This way you can think better and get a hold of the situation at hand. ### **#11. Stop Overthinking** During stress, our mind reaches places that might be too sad and demotivating. Overthinking can increase these feelings and resist you from overcoming depression. Instead, try diverting your mind to other activities to keep your mind off ill thoughts. Outing with friends, watching a movie, creating a calm environment, or healthy social media use can be helpful. ### **#12. Supplements for Stress-Busting** External health additives can be of help when it comes to dealing with stress. Herbal teas and green tea can stimulate your internal responses and keep you active. Further lemon and ashwagandha can help you in reducing stress levels. Markets also offer anti-anxiety pills made of natural ingredients that can be of help. ## **Final Words** The above-mentioned tips to reduce stress can fight anxiety hormones effectively. Stress and anxiety may seem to be perennial conditions at times. Yet small changes in your lifestyle can show great improvement. Remember to keep a strong and confident mindset while practicing these tips for optimized results. Also, don’t forget to visit a healthcare expert for better guidance. Completely relying on any of the above-mentioned will not goanna deliver the expected results. However, combining the altogether definitely helps you ease down your stress levels naturally.