10 expert tips to reduce stress and anxiety

Reducing stress is not easy. In fact, you worry about stress, it already produces stress. For that reason, there are countless people who are in a negative stress spiral. They experience stress, become worried about their health and thus build up even more stress.

Stress also involves far-reaching – direct and indirect – health risks, including heart problems, obesity, overwork and burnout. let’s see these 10 tips to reduce stress and quickly de-stress.

1. Reduce stress by expressing your emotions


There is no stress in the hand when it comes to filling up emotions. Therefore, express your feelings, thoughts and emotions to reduce stress. You do not have to fall into tantrums and crying … It’s just advisable regular but taught you to show emotions. Show when you are angry, sad, irritated or afraid. Talking about your feelings air and greatly reduces stress.

You can talk about your emotions with someone close to you and also with Social Work, a psychologist or a psychotherapist, for example.

2. Stopping for less stress


You build up stress and stress sensitivity over time. In the first time you can “act” it all … At a certain point, however, the mental button changes and things quickly become too much. That turnaround moment is a sign that you have to reduce acute stress. The best thing you can do then is to come to a complete standstill. Put the weekly routine and daily worries completely aside and focus your attention exclusively on yourself.

3. Breathing exercises to reduce stress


Breathing exercises are considered to be drifting by many people. If you have ever tried breathing exercises, you will probably have to admit that they are essential and effective. Breathing exercises not only calm your mind, but also affect your body functions (heartbeat, brain activity, muscle tension, etc.). If your heartbeat comes to rest, your brain is spared and your muscles relaxed, your stress will be greatly reduced. Breathing exercises help you to de-stress and literally relax …

Sit in a quiet spot (preferably outside) and focus only on your breathing. Put a hand on your stomach … Breathe deeply through your nose until the hand on your stomach reaches its peak … Now hold your breath for 1 second and then exhale through your mouth for 4 long seconds. Repeat this breathing exercise a few dozen times until you feel the stress ebbing away.


4. Reducing technology means less stress


A major cause of stress is contemporary technology. Children usually have an MP3 player, widescreen TV, PC, game console, laptop, mobile phone from an early age. These devices ensure that people get a lot of impressions and stimuli every day. In addition, electronic devices produce electrical and magnetic radiation. Especially cordless telephones and wireless internet involve a large radiation load.

So you can reduce stress by restricting technology and reading a book more often and going out. Never go to sleep with the television or radio on; This greatly disrupts your sleep quality and unconsciously causes a lot of stress.

5. Predicting self-interest = less stress


Stress comes not only from yourself, but also from others. If you allow others to always dump their personal problems and worries with you, then their stress becomes yours. It is therefore not good to always be busy with the outside world. Sometimes egoism is simply necessary. Give yourself the necessary quality-time and give yourself essential attention. Without yourself completely off the outside world and undertake something you like.

For example, go for an afternoon of shopping, to the movies or to a spa, manicure or beautician. Just do not have to arrange anything and put your responsibilities aside, it is extremely relaxing and de-stressing.

6. Consider mindfulness & yoga to reduce stress


There are various forms of meditation and movement learning (many of which can be classified as alternative medicine that can help you relax and de-stress physically and mentally. Some examples are:

  • Yoga & Tai Chi
  • Chi Kung or Qigong
  • Reiki & Tantra
  • Mindfulness & Zen

The meditation technique and exercise theory can help you to master specific exercises that allow you to fully come to yourself and reduce stress. If you do these things then you don’t need medicines like alprazolam because many people wonder how long does alprazolam stay in your system to make you fine, just a few hours so medicines are not a permanent solution.


7. Reduce stress by increasing body movement

Stress often goes hand in hand with continuous mental and emotional activity …

  • Be constantly busy in your mind
  • Deep thinking (worrying and grinding)
  • Creating emergency scenarios (what if …)
  • Negative reasoning & arguing
  • A demanding job

Unfortunately, you cannot force your brain to stop worrying and grinding. In fact, forcing is counter-productive. On the other hand, you can reduce stress by emptying your mind completely and focusing completely on other things. The easiest way to clear your mind is the physical distraction …

  • Put your mind to zero
  • Focus fully on your physical activity
  • Do cardio training (running, cycling, cross training, rowing or similar)
  • Do strength training (weightlifting, push-ups, bench press or similar)
  • Do a sport (play tennis, basketball, hockey or similar)
  • Go work in the garden, brush or tinker with your car
  • Do at least something you can really physically absorbed

In short: use your body to completely spare your mind.

  1. Experiencing water to reduce stress


Water is calm, soothing and extremely beneficial in stress. People unconsciously associate water with the protection of an amniotic uterus. The sensation of water on your skin can calm down and help reduce stress. Therefore, go swimming regularly … Or lie in a warm bath (with essential oils) to fully relax. A warm rain shower or outdoor shower can also be very relaxing and relaxing.

A good internal moisture balance is also important to avert stress. Drink at least one and a half liters of water and / or green & white tea per day.

9. Enjoy music = relax & less stress


Music can strongly influence your emotions. This way music can generate aggression, put a lump in your throat, but also help reduce stress. If you want to reduce stress, hard rock or techno is not a good idea. Prefer classical (Bach, Beethoven etc.), quiet jazz (John Coltrane, Norah Jones et al.) Or quiet pop (Katie Melua, Jason Mraz, Jack Johnson and others). If you are stressed, put on a quiet music and sing along, dance or dance.

If you play an instrument yourself, absorbing your own music is of course also an excellent way to reduce stress.

10. Write down stress = less stressful life


Writing has a therapeutic effect; it helps to process emotions and reduce stress. Therefore, write your thoughts and feelings away from you. Start a diary, start a weblog or trust the first lines of your biography on the paper. You will find that formulating your emotions with pen on paper has a soothing and de-stressing effect on body and mind.

Writing can help you better understand and see certain emotions and situations in perspective. It is not about the result of your paperwork, but purely about the activity itself.

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