5 Tips: A different approach to anxiety relief & management
January 4, 2022
You don’t have to live with anxiety. There are things you can do to live a life free of worry, fear, and panic.
If you’re someone who struggles with anxiety on a daily basis, you know how difficult it can be to manage and overcome. It’s more than just the feeling of nervousness and worry — it’s a physical pain and inability to cope which keeps you from being your best self. We all struggle with stress and anxiety but you can learn several strategies for relieving it through mindfulness, meditation, affirmations, exercise, nutrition, eliminating toxic relationships, journaling, deep breathing exercises, yoga, etc.
Here are 5 tips to teach you how to relieve stress and anxiety:
1, 1. Work on Your Diet
We recommend a low-fat, high-complex-carbohydrate diet. It can affect the number of headaches you have, how long they persist, and how severe they are.
We recommend replacing processed foods with anti-inflammatory foods such as fatty fish, whole grains, and dark, leafy greens. Begin with a nutritious breakfast. Don't forget to eat your meals. Before you get hungry, have a healthy snack. Hunger can bring headaches on.
Drink enough water to stay hydrated throughout the day. However, excessive consumption of caffeinated beverages may increase your stress levels. Maintaining a healthy weight is beneficial. Obesity has been linked to the onset or worsening of headaches in studies
2. Get Quality Sleep
“Poor sleep increases the body's stress response,” states the director of the Johns Hopkins Headache Center, Jason D. Rosenberg, MD. Getting adequate sleep can help you avoid headaches.
Stick to a regular sleep pattern and aim for 7 to 8 hours of sleep per night. Attempt to go to bed and wake up at the same time every night and every morning. Even on weekends, stick to the same routine.
3. Treat Yourself to a Massage
A massage might assist reduce stress and tension if you're looking for a way to get rid of stress or at least how to control stress. It’s a great way to get some stress relief and works particularly well for tight, sore muscles in the back of the head, neck, and shoulders. A massage may also help relieve headache pain for certain people. Gently targeting the muscles in your scalp, temples, or bottom of your neck will help reduce the tension that caused your headache.
If you clench, grind, or retain tension in your face, you can target your masseter muscle—the large muscle that joins your jawline and cheekbone. When your jaw muscles become overly tight, they can cause other muscles in your head and neck to tighten as well. “When the force is too great you can get tension headaches,” David Reavy, a Chicago-based physical therapist says. Rubbing the sore places in your neck and shoulder muscles, also known as trigger points, can aid.
4. Throw in Some Peppermint Oil
Peppermint oil can feel great on tense muscles because it has a cooling effect. Research backs up its benefits, too. Applying a 10% peppermint oil solution to the temples offers pain-relieving qualities similar to Paracetamol, according to an older but frequently referenced study. We have seen similar findings in more recent research.
5. When it comes to your mental health, be kind and unwind.Trying meditation and yoga, both of which have been scientifically proven to help with stress relief can help a lot. If you want to 'get rid of stress,' start with our beginner’s guide to meditation or these simple yoga stretches.
A little self-care goes a long way. Consider making lifestyle changes such as sticking to a consistent sleeping pattern, getting regular exercise, and consuming enough water to avoid dehydration, if you frequently suffer from tension headaches. Any form of relaxation technique can aid in stress relief prevention of stress headaches.