- Research shows that exercise lowers stress and anxiety
- Research shows that diet directly affects mood and brain function
How Common is Anxiety?
Anxiety disorders are the most common mental illness in the United States. In fact, approximately 40 million adults in the United States currently suffer from some form of anxiety disorder. Additionally, it’s estimated that 3 out of every 10 people will develop an anxiety disorder at some point in their lifetime.
Why Is It Important To Deal With Stress?
Life can feel overwhelming from time to time. Many people don’t quite know how to properly deal with stressful situations when they arise. If left unchecked, constant stress can negatively impact both your mind and body. A few of the negative effects of stress include headaches, irritability, depression, chest pain, and sleep issues.
8 Ways To Reduce Stress and Anxiety
1. Exercise
There is an overwhelming amount of evidence that proves the positive effects of exercise on both mental and physical health. Not only does exercise get you into better shape, it also lowers stress and anxiety while improving cognitive function. In fact, a great deal of research shows that exercising for just 30 minutes a day, 3 to 5 days a week, will significantly improve mood. Even if you can’t find the time for a 30 minute workout, shorter periods of physical activity are also proven to have similar benefits. Try powering your next workout with a Shredibles Protein Bar infused with CBD to promote quicker recovery while reducing pain and inflammation.
2. Meditate
Studies show that a few minutes of meditation a day can help lower anxiety and decrease stress, as well as provide many other positive benefits. Meditation is simple, inexpensive, and can be practiced pretty much anywhere.
3. Get Enough Sleep
According to the American Psychological Association, the majority of Americans do not get the recommended eight hours of sleep each night. Studies show that getting enough sleep can significantly improve cognitive function as well as physical health. Unfortunately, an estimated 70 million Americans suffer from sleep disorders that negatively impact their ability to get a full night of sleep. One way to get a better night of sleep is to stick to your body’s natural sleep-wake cycle by going to bed at the same time every night. Another way to get better sleep during the night is to use CBD or other natural substances that are known to promote better sleep. CBD is a natural substance that has been shown to have many benefits on sleeping patterns. One study found that using CBD leads to reduced cases of insomnia in diagnosed patients. For a better night of rest, try using Sleep Aid CBD capsules (with herbal ingredients like valerian, chamomile, and melatonin added for an extra boost).
4. Eat healthier
Research shows that the diet directly affects both mood and the way your brain functions. Eating foods that are filled with vitamins, minerals, and antioxidants helps to protect the brain from oxidative stress and free radicals which could otherwise damage brain cells. A scientific review of over 21 studies concluded that healthier eating patterns are associated with lowered rates of depression. Ultimately, making an effort to eat healthier will have a positive impact on the way you feel.
5. Take Deep Breaths
The next time you are stressed out, consider stepping back for a few minutes and focus on taking deep breaths. Diaphragmatic breathing refers to a type of breathing where the stomach rises when breathing, instead of the chest. This type of breathing has been shown to promote relaxation and lower anxiety.
6. Laugh
This may sound cheesy, but there have been many studies showing the positive effects of laughter on mental health. In fact, the Journal of Cancer Science and Therapy reviewed many studies on the subject and concluded that laughter can measurably decrease anxiety, stress, and depression. What’s more, “laughter therapies” are now being used as therapeutic techniques in the medical field. Next time you are feeling down, find the time to incorporate some humor into your day. Whether it’s by watching a comedic movie or spending time with a funny friend, a little laughter goes a long way.
7. Establish Social Support
A good social support system not only increases longevity and physical health, it also decreases stress and anxiety. A social support system does not have to be a large group of people, as a group of 3 to 4 close friends seems to provide maximum benefits. Consider getting involved in local community events, volunteering, attending a church, trying out new sports, and so on to create a better social support system.
8. Think Positively
Positive thinking starts in the brain and can eventually spread to other areas of life. Negative emotions have been shown to narrow people’s range of focus and prevent them from reaching their full creative/ intellectual potential. It’s recommend that people focus on the positive aspects in their life and stop worrying about the little things they can’t change. Try to schedule more time in your week to do things that bring you joy.
Written by: Skylar Angelovic
November 6th, 2018
Sources
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987
https://adaa.org/about-adaa/press-room/facts-statistics
https://www.webmd.com/mental-health/news/20050606/mental-illness-common-in-us#1
https://www.apa.org/helpcenter/exercise-stress.aspx
https://www.liivorganics.com/product/white-chocolate-macadamia-nut-20mg-cbd-protein-bar-by-shredibles/
https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
https://www.apa.org/research/action/sleep-deprivation.aspx
https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
https://journals.sagepub.com/doi/abs/10.1177/2156587214543143
https://apa.org/helpcenter/sleep-disorders.aspx
https://www.helpguide.org/harvard/biology-of-sleep-circadian-rhythms-sleep-stages.htm
https://journals.lww.com/pain/Abstract/publishahead/Cannabidiol_modulates_serotonergic_transmission.98870.aspx
https://academic.oup.com/ajcn/article/99/1/181/4577292
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4167107/
https://www.health.harvard.edu/lung-health-and-disease/learning-diaphragmatic-breathing
https://www.liivorganics.com/product/sleep-aid-cbd-valerian-chamomile-skull-cap-melatonin-21ct/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2503660/
https://www.omicsonline.org/open-access/effects-of-laughter-therapy-on-anxiety-stress-depression-and-quality-of-life-in-cancer-patients-1948-5956-1000362.php?aid=60533#4
http://www.oapublishinglondon.com/article/1098
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2762283/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3672352/
https://www.huffpost.com/entry/positive-thinking_b_3512202