Almost all Australians will experience some form of stress or anxiety throughout their lives. Anxiety is your body’s physical stress response, preparing you for fight or flight, leading to an increased heart rate and blood flow to your brain. It is becoming increasingly important to find ways to reduce stress, especially given the continued impact of the pandemic on our lives.
There are also numerous other causes of stress, from work and finances to relationships – all of which can have a detrimental impact on one’s health. Stress can lead to headaches and muscle pain, as well as fatigue and low-quality sleep. It can heighten one’s risk of developing more severe health problems, including high blood pressure and cardiovascular disease. Fortunately, there are a number of different techniques and tools you can try to decrease your stress levels naturally.
Below, I share five tips to reduce stress and calm your mind:
Start moving. Exercising can have a calming effect on the mind because it aids in the release of endorphins – a chemical that can trigger a positive feeling in the brain. Almost any type of physical activity – from strenuous exercises, to just five minutes of low impact activity – can reduce stress and calm the mind. When choosing an exercise, choose an activity that you already enjoy doing, as this will motivate you to exercise more, particularly during times of stress. Whether you choose a quick walk or an hour of yoga, exercise will give you the opportunity to forget everything running through your mind and potentially change your perspective and approach to a problem or stressor.
Practice mindfulness. Mindfulness is about being able to acknowledge, accept and be at ease. It allows you to identify the elements of thought, speech and behaviour that have caused your negative thought patterns, as well as those that cause happiness. Mindfulness can help you become more present and aware of how you respond to certain situations. A great activity for practicing mindfulness is journaling. Set aside time to yourself in the morning and write what’s on your mind and set your intentions for the day. Taking the time to write things down helps to slow the pace of your thinking, visualise the day ahead and set out what you want to achieve, allowing you to start the day with a clear head. Studies on young adults have found that mindfulness-based therapy was an effective treatment for reducing anxiety, depression, and stress, as well as several other psychological problems.
Meditate or use a reassuring mantra. Positive self-talk can help quiet your mind, and in turn, reduce stress. A mantra or affirmation is a phrase that you repeat to yourself, in a quiet space. Each time feel stressed, take a minute to recall your mantra. This can help you refocus on what is important, rather than what your stressed brain is telling you to focus on. However, mantras may not work for everyone. In these cases, meditation can have a similar effect. To meditate, simply find a quiet spot where you won’t be disturbed, close your eyes and visualise a calm, peaceful place, and continue to do this until you feel calmer and serene. Statistics show that meditation has become a growing trend for this purpose, with nearly a third of women and a fifth of men using meditation as a way to decrease stress.
Get adequate sleep. Sleep and your mood are often closely linked and poor or inadequate sleep can cause irritability and stress. This is because your body isn’t getting the opportunity to rest and repair itself. It is important to get at least eight hours of quality sleep every night to help combat stress and promote good health. Try using a weighted blanket to help you fall asleep, particularly if you have troubled sleeping. These blankets are designed to mimic deep tissue simulation, a technique that involves placing pressure on the body to reduce movement and produce a calming effect, relieving stress and improving sleep.
Watch your alcohol and caffeine consumption. The sedative effects of alcohol can ease feelings of stress and anxiety in the moment however, once the alcohol has left your system, the effects of withdrawal can actually worsen existing anxiety symptoms. Furthermore, alcohol reduces the quality of your sleep, so your brain is unable to get the deep rest it needs to function normally. On the other hand, caffeine in moderation can brighten your mood and give you a boost of energy. However, one cup too many can heighten feelings of anxiety and stress. Some anxiety sufferers have reported worsening of their symptoms following caffeine consumption. It is important to practice a healthy diet and recognise alcohol and caffiene as potential triggers that may affect your mood and stress levels.
Adopt a self-care routine. Taking an hour to yourself each day might be key relieving stress and improving your wellbeing. You could go for a walk, read a book or take a relaxing bath. Self care differs from person to person – some people may find quiet, classical music effective in calming their mind, while others find scent can help reduce stress. Placing essential oils, such as lavender, on your pulse points – including the back of the neck, temples and inner elbows – can have a calming effect.
About Davie Fogarty
Davie Fogarty is an entrepreneur and founder of Calming Blankets – one of Australia’s highest-quality, science-driven weighted blankets. Davie established the brand in 2017, after discovering the benefits of a simple, weighted blanket on his sleep and health. Since then, Davie has grown the company into one of the country’s fastest-growing brands. www.calmingblankets.com.au
