15 Ways to Relieve Stress and Anxiety

1. Learn Visualization

Visualization can help you increase productivity and also help you reach your goals.

Imagine a goal: Picture yourself as having reached the goal already.

Imagine in as much detail as you can the positive outcome you desire.

Science shows that visualization causes you to act in ways that increase your chances of achieving your anticipated outcome.

2. Try Acupuncture

Acupuncture works by balancing the body’s energy system.

Imbalance in the energy system is believed to bring about a state of “dis-ease.”

It can make you feel deeply relaxed and is an excellent way to release stress.

3. Reflexology

According to the ancient art of reflexology, or therapeutic foot massage, the soles of the feet contain a map of the body.

By pressing different points on the feet, the body’s energy system can be brought into balance.

It’s very relaxing and refreshing.

4. Create a Sleep Routine

A good night’s sleep leaves you feeling refreshed and rejuvenated.

Turn off technology an hour before you put the lights out.

Read a book to help you fall asleep.

Go to bed and wake up at the same time every day, including weekends.

Your body will appreciate the regular rhythm and will sleep better for it.

5. Try Something new

Doing something completely new shakes you out of your old routine and stimulates the brain.

Doing something different will take you out of yourself, help you gain a new perspective, and challenge you in a positive way.

6. Do More Of What Works

When you find that place of flow, the trick is to find ways to experience it more often.

Figure out what brings you joy, and then go get more of it!

7.Have Fun

Life without fun is no life at all. If you are working all the time, chances are you are not having enough fun.

And if you are not having enough fun, you will likely feel unhappy, unfulfilled, and stressed.

Having fun is key to mental wellness.

8. Take Up A Hobby

Taking up a hobby is one way to have fun, engage the brain, experience flow, stay present, find possible purpose and fulfillment, and enjoy yourself.

The list of hobbies is endless.

What appeals to you?

Try different things and find an activity that sticks. Then, stick with it.

9. Progressive Muscle Relaxation

Lie down in a quiet place.

Breathe.

Clench your toes and feet as you breathe in.

On the out breath, let everything go.

Work through all the muscle groups in your body in this way, from toes to head.

10. Smile

When you smile, your brain is tricked into believing you must be happy and starts making “happiness hormones” for you.

So smile, even if you don’t feel like it.

It will make you happy!

Smiling also relaxes the muscles in your face and helps you release tension that way.

11. Avoid Stimulants

Stimulants such as sugar have been shown to keep your adrenals overactive and your stress levels high.

Your sleep will suffer and you will experience fatigue, so you then find yourself taking more stimulants to stay alert and the cycle continues. 

12. Green Tea

Green tea is loaded with antioxidants and lots of nutrients.

Even though green tea contains some caffeine, it will not give you the jitters, and it has a compound in it, which reduces anxiety levels.

Some studies have found if you drink up to five cups of green tea per day, you may reduce your stress levels, significantly.

13. Supplements

Many supplements can reduce stress.

These include:

Magnesium, a muscle relaxant.

Melatonin, to help you with sleep cycles.

Valerian for anxiety and

B-complex for improving mood.

14. Be Flexible

Often we have a plan in our heads about the way things should go.

Often, life has a different idea.

Things don’t always go according to plan.

Being able to adapt, or go with the flow, is a skill worth cultivating.

Embrace unexpected change graciously.

15. Manage Your Time

Print off a weekly schedule and organize each day.

Leave ten minutes earlier.

Prioritize.

Make lists.

Cross off each item when completed.

Delegate.

Know your limits and learn to say, No.

13 Ways to Relieve Stress and Anxiety

1. Breathe

Take a moment: Focus on your breath and the cool air coming in, warm air coming out.

Repeat several times.

2. Take Time For You

It is vital that you take time for you.

You need downtime, to recharge your batteries, refresh yourself, and rejuvenate.

You need time for you to destress so that you can continue giving to others.

3. Eat Clean

An increase in leafy green and other vegetables will automatically increase your health, your resilience and decrease your stress.

Eat lean white meat, fish, and healthy fats such as avocado, sesame oil, and coconut oil. Enjoy nuts, seeds, and berries

4. Exercise

Exercise such as brisk walking for 30-40 minutes, 4- 5 times per week will help you destress.

Your cardiovascular and circulatory health will improve, muscles will strengthen, bone density will increase, and you will release “happiness” endorphins.

5. Meditate

Taking time out to meditate every day, even if just for a few minutes, has been shown in studies to decrease stress and increase happiness.

A daily practice is the best way to reap results.

6. Be Mindful

Mindfulness is a form of meditation that can be done anytime, anywhere.

It involves being present to what is happening now, rather than reminiscing about the past or worrying about the future.

Notice your different senses (colors, sounds, textures, tastes, scents) as a way to keep you connected to the present moment.

7.Practice Gratitude

Gratitude is powerful! The more you practice it, the happier and more relaxed you feel.

Try being thankful for things every day!

Really experience the feeling of being grateful and you will become more contented.

8. Think Positive

It’s not so much what happens to you in life as how you respond to what is happening.

You can choose to see the glass as half empty or half full.

What will you choose?

9. Change Limiting Beliefs

Certain beliefs you hold may be holding you back in life.

The good news is, once you identify them, you can change them for more positive beliefs.

Next time you catch yourself thinking a negative thought, just say, “I am no longer that belief. I choose ....” Then insert your new, more empowering belief.

10. Let Go

Instead of trying to control everything, once you realize that ultimately, nothing is under your control, then you can let go and relax.

You may find that when you do let go, things miraculously resolve themselves, all by themselves!

11. Try Yoga

Yoga is a practice with many benefits.

It tones the muscles, increases strength, and flexibility, and prepares the mind for meditation, causing both body and mind to relax.

12. Take Nature Walks

Nature walks have been shown to help relax both body and mind, causing a greater sense of peace and tranquility to the body.

Being in the fresh air with natural beauty is a balm for the soul.

13. Relax

There are so many ways you can learn to relax: A hot bath with Epsom salts, relaxing your muscles one by one, lying down with your feet up against the wall.

When the body is relaxed, stress, and tension melts away, the parasympathetic nervous system takes over, and the body can heal.

3 Ways to Improve Your Physical Wellness

Improving your physical wellness isn’t necessarily easy, but it’s definitely worth the effort.

Your physical health is a crucial part of your life longevity and overall quality of life. Physical health also dictates your daily performance, energy and overall health and mental wellbeing

1. Eat Healthy

Maintaining a healthy diet and proper nutrition is imperative to your overall physical health.

The food you eat provides you with the nutrients your body needs; it also helps provide you with the energy you need to get through your day.

Your eating habits can affect not only your health and overall energy level, it can also affect your mood.

2. Getting Active

A crucial part to improving your physical wellness is getting and remaining physically active. It’s easier to start off simple and work your way up when it comes to physical activity, to help slowly build up your strength.

There are lots of ways to get physical activity in each day. Try these:

• Take the stairs instead of the elevator or escalator whenever possible

• Park further away from the entrance of your destination to encourage more walking

• Stretch regularly throughout the day to improve circulation and relieve muscle tension

• Stay hydrated; be sure to drink plenty of water throughout the day

• Choose healthier snacks and alternative healthier sides

3. Sticking with it

The hardest part of healthy living and eating is actually sticking to it; it’s much easier said than done.

With tempting food everywhere and plenty of everyday stressors to cause you to fall back into old habits, maintaining a healthy lifestyle can seem almost impossible, but you can do it! Monitor your progress and reward yourself when you reach milestones.

Give yourself credit when you make mindful, healthy decisions daily that allow you to stick to your healthy lifestyle in the face of temptation.

The more you monitor your progress and reward yourself for your hard work and commitment, the more likely you are to stick to it. Plus, once you start seeing results, it makes it all the more worth it.

10 Ways to Train Your Brain to Hate Junk Food

1. Play the swapping game.

Take one or two unhealthy foods you really enjoy eating, and replace them with healthy alternatives.

Replace French fries with sweet potato fries that are baked instead of boiled in oil.

Replace white flour with whole grains like quinoa, whole wheat, whole oats and buckwheat.

Try baked kale chips instead of potato chips. Make one or two of these substitutions every 7 to 10 days.

Your brain is incredibly adaptive. It learns that what you eat most of the time is what you will be eating most of the time.

When you slowly move away from junk food, fast food and highly processed foods, to healthier alternatives, your brain notices.

This is how some of your unhealthy cravings began initially. You ate so much of particular things that, even though your brain knew they were not good for you, it began to anticipate and to desire them.

Do this enough, and for a long enough period of time, and you can train your brain to dislike the food that is robbing you of your health and wellbeing

2. Respect the unhealthy power of sugar.

You may think your sugar cravings is absolutely unbeatable. The truth is, the chemical process which made you so powerless to sugar can be reprogrammed to disregard its power.

Sugar has been linked to a growing list of chronic and short-term health problems. The bad news is, if you eat a lot of processed food and junk food, fast food and restaurant food, you are getting more sugar than is healthy for you.

Sugar is in our food and beverages, and it is placed there intentionally. Refined sugar is an incredibly inexpensive flavoring agent, and it is highly addictive. This is how food manufacturers train your brain to crave food that causes disease and illness.

Start cutting back on sugar everywhere you can. This doesn't mean sugar that you are consciously spooning into your coffee or adding to your oatmeal. Sugar is everywhere.

Simply cutting back on processed foods, canned food, frozen food, and eating out will drastically limit your sugar intake.

3. Since a full 70% to 80% of unhealthy eating is emotional or stress-based, cut out the stress.

Learn how to manage stress and anxiety. Get lots of sleep. When your body and brain are tired, anxiousness and depression are constant companions.

Take up yoga, start meditating. Exercise and stay physically active often.

These are all proven stress relievers, and the more stress you can reduce in your life, the easier it is to eat for physical hunger reasons, rather than emotional ones.

4. Sometimes addiction can be beat simply by removing the cause of addiction.

Often addiction is caused because of emotional, financial or mental reasons. Find the triggers that cause you to eat unhealthy.

Purge your pantry. Clear your kitchen cabinets of junk food and nutrient-poor foods. Raid your refrigerator.

Replace unhealthy foods with fresh fruits and vegetables. From your soda and energy drinks, and drink nothing but water, herbal teas, coconut milk, and almond milk instead.

Whether people, food, your environment or junk food ads are driving you to unhealthy food choices, limit your exposure to them.

5. Constantly remind yourself how poorly you feel when you eat junk food.

Remember the energy and mental focus you have when you trade sugar, fried foods, salt, fast foods and processed foods for healthy alternatives like fruits and vegetables.

Try an experiment. Eat predominantly junk food for one week, and journal how you feel after every meal, and at the end of the week. Now do the same thing for one week eating predominantly whole foods. You will feel the difference.

After these 7 days of eating mostly whole foods, refer to your journal. Odds are you will have many more positive experiences recorded after eating fresh and whole foods than you did when you ate junk food and processed food.

6. It is easy to eat right and feel great when healthy food surrounds you.

This means having plenty of fruits and vegetables nearby for a quick snack, instead of reaching for a candy bar or a soda. Healthy treats can be as simple as a handful of almonds or walnuts. If you have some time, make a fresh smoothie with your favorite fruits and vegetables.

The key is to fill your home, office and commute with healthy foods rather than junk food, candy, baked goods, and fast food.

Remember: keep healthy, fresh vegetables, fruits, berries, and nuts nearby, and that is what you will reach to eat instead.

7. Don't instantly believe that you "hate all healthy foods".

Learn to try new, healthy meals you haven't tasted. This is how you develop a new taste profile in your mouth and in your brain, that learns how to enjoy healthy foods, as opposed to junk food.

Look up recipes online and experiment. Learn to prepare meals you never would've thought of trying. Expand your boundaries in the kitchen.

When you learn to try new meals, whether you prepare them or someone else does, you expand your mental limits where food exposure is concerned. If you make these new meals healthy and tasty, you can retrain your brain to love your new choices.

8. Studies show that fad diets are very limited.

Learn to try a variety of foods. When you "eat the rainbow", you enjoy a variety of different-colored whole foods that help your body get a complete range of nutrients, minerals, and vitamins than when you limit your choices to a small number of foods, even when they are healthy ones.

Eat lots of different fruits and vegetables. Try a wide variety of nuts and berries. You probably know that brown rice is healthier than white rice, and sweet potatoes are better for you than white potatoes. In addition to brown rice, quinoa, whole oats, barley, buckwheat, amaranth, bulger, and millet are healthy grains. Freekeh, spelt, farro and teff are as well.

Learn to eat many different kinds of healthy foods, rather than limiting your chances at becoming healthy by streamlining your eating habits.

9. Did you know one of the reasons why your brain becomes hopelessly addicted to junk food has to do with limited water intake, in many cases?

That's right, simply by drinking more water, you can break an unhealthy addiction to any food that is causing you health problems. You are predominantly water.

Your every cell requires water to be replenished on a daily basis, roughly 1 gallon per day. This means all of the food you eat and beverages you drink need to put a minimum of 1 gallon of water into your body daily.

This is a natural and simple detoxing practice. It cleanses your body of toxins, poisons, and waste. It also helps you keep feeling full all day so you can reach weight loss goals if you have them, and there is just no real reason for avoiding drinking water all day long.

This speaks to the power of drinking water as a simple way to make your brain stronger, so it can resist unhealthy addiction and develop healthy cravings instead.

10. You can beat unhealthy food cravings and eating behaviors with sleep and exercise.

When you get 6 to 8 hours of sleep on a nightly basis, you give your mind and body time to rest and repair.

When you're physically active each and every day, you sit more than you stand, and you keep moving as much as possible, you automatically move towards better health and well- being.

Regular exercise promotes healthy sleep behavior, which in turn promotes healthy physical activity.

There are several bodies of research that have proven the connection between physical and mental health. When your body is strong your brain is too. They each support the state of each other, whether healthy or unhealthy.

Keep your body healthy with lots of rest and regular physical movement, and your brain will have the power and ability to resist unhealthy cravings and adopt healthy eating habits.

49 Ways to Take Care of Yourself Every Day

Remember: “It's not selfish to love yourself, take care of yourself, and make your happiness a priority. It's necessary.”― Mandy Hale

1. Learn to process feelings.

Master the skill of processing your emotions in a healthy way.

2. Learn to say NO.

Believe in it, practice it, and use it to avoid overwhelm and overextending yourself that leads to burnout and exhaustion.

3. Proper sleep.

Good sleep is imperative for physical and mental health and wellbeing. It provides the body with the rest it needs to keep you well and helps you perform at your best in all that you have to do on a daily basis.

4. Eat clean.

Real whole food nourishes the body and brain, keeps your weight at a healthy level, and provides you with tons of energy.

5. Solitude.

Spend time alone to clear your mind, gather your thoughts and just slow down, even if it’s just a few moments.

6. Practice mindfulness.

Mindfulness is a practice that makes you focus on the present moment and really pay attention to what is going on, including smells, sounds, feelings, actions, and everything else.

This practice offers numerous benefits, but one of the best ones is that it keeps you in the present moment and prevents you from worrying about the future and constant thoughts of the past.

7. Get a treatment at the salon

A blow-out, manicure, pedicure, anything that makes you feel good and renewed

8. Create a morning routine

With meditation, prayer, visualizations, an uplifting podcast, a morning walk in nature or anything that works for you. Morning rituals help get you centered for the day ahead.

9. Drink a hot cup of herbal tea.

This is great in the evening to calm your mind and body and get ready for sleep

10. Turn off all noise

Including phone, social media alerts, and just sit in silence. You can do this easy self-care practice during any time of the day.

11. Cook.

Cooking helps keep you grounded and in touch with what you are eating.

I find the act of cutting fruits and vegetables to be soothing and relaxing.

12. Break free from negative and/or unhealthy people.

People who do not serve a positive purpose in your life only drag you down.

13. Get up slowly without an alarm.

Get up a little early so you have time to slowly awake, and have some quiet time for yourself.

14. Visit a local botanical garden to sit in and relax.

If you love plants, flowers and trees surround yourself with them as much as possible. Nature is soothing, calming, and restorative.

15. Practice deep breathing several times each day.

16. Meditate.

This practice only takes minutes and can be done anywhere. There are many smartphone apps with guided meditations to help you stop and take care of yourself throughout your day. It helps keep you centered, focus, and relaxed.

17. Do nothing.

Yes, take a few moments each day and do nothing but relax

18. Plan periods of time without plans.

Yes, it is okay to simply have blocks of time during your weekly schedule to do nothing and have nothing planned.

19. Be spontaneous.

The above tip allows you time to be spontaneous, this way you can just do whatever you want, take a drive, read, take a nap, go to lunch with a friend, or visit a place you always wanted to visit.

20. Exercise.

All exercise releases feel-good chemicals in the brain, reduces stress, detoxifies the body and greatly improves mood.

Cardio, aerobics, weight lifting, and even a simple walk around the block are all helpful.

21. Take a scenic drive

22. Practice yoga.

There is a yoga pose for just about every possible purpose, and yoga has more than sixty benefits for mind, body, and spirit. Its effects stay with you long after each session has passed.

23. Recharge with a spa day

24. Be okay with disappointment. Life is full of disappointments, but when we get caught up in the emotion of them it can drag us down, both in spirit and our quality of life.

25. Be your own best friend.

Think about what this means for you. Think of the keywords, love, honor, support, respect, care for, meet needs, be there for, and meet desires.

26. Go on a retreat to rest, refuel and regroup your mind and refresh your spirit

27. Create calming surroundings.

Look around your home, your car, and office, are these areas calming or do they create feelings of chaos or tension?

Clutter is chaotic, and when you are in a cluttered space, you will feel cluttered on the inside.

28. Consider your friends and relationships.

Do they fulfill you, support your wellbeing, and inspire you to be your best, or do they drag you down?

29. Consider your routine.

Is it chaotic and overwhelming? If yes, make changes as needed with a focus on your health and wellbeing.

30. Make a list of your greatest qualities and read it often.

31. Play and have fun as children do.

Childlike play feeds the spirit and promotes emotional health.

32. Review your schedule.

Take a long hard honest look at your schedule, is it overfilled? Are you overly burdened? Make every possible effort to eliminate things that cause overwhelm.

You may think everything on the schedule is important, but considering that your wellness supersedes everything else, you will surely find things that can be eliminated, or find help.

33. Just one thing.

Do one thing that makes you happy every single day. Smell a flower, listen to your favorite song, hug yourself, think of those good things that feed your soul.

34. Unplug.

Unplug all electronics for at least half an hour each day. That means your phone, laptop, tablet, social media, email alerts, all of it!

35. Evaluate your social media updates.

Do you really need to be bothered with constant updates? This type of information overload is really harmful, it promotes stress and prevents your mind from being calm and centered.

36. Listen to your body.

Get into the practice of listening to your body. So often, we run around doing a million things without noticing hunger, thirst, or exhaustion.

37. Dance.

Dancing is great exercise and the music helps release feel-good hormones in the brain. You can dance while cleaning, or simply in your living room or office whenever you want.

38. Stretch.

One of the easiest and quickest way to destress and recharge is to stretch. Do it every day.

39. Plan your meals.

Plan healthy meals for the week, if possible cook everything on Sunday and have it ready to serve, this way you will not get caught in the spiral of “too busy to eat healthy,” where you wind up eating junk and fast food.

40. Practice positive self-talk.

Use positive affirmations to remind yourself of how great you are and how much you deserve self-nurture to promote self-care actions.

41. Spend time in nature.

Nature is soothing, refreshing and re-energizes the mind, and spirit.

42. Get some sun.

Spend a few moments in the sun each day, don’t forget the sunscreen.

43. Inhale wellness.

Essential oils are therapeutic and help create a certain mood, for example, lavender for calm, or peppermint to boost energy, motivation, and mood.

44. Laugh.

There are many benefits of laughter for mind, body, and spirit. Take time to laugh every day, seek opportunities like watching funny shows or movies.

45. Quick nap.

A nap that lasts between 10 to 20 minutes completely rejuvenates your mind and energizes your body so you can tackle anything that comes your way.

46. Take up a hobby or sport you always wanted to do.

Commit to it and make it a part of your self-care ritual.

47. Candlelit dinner for one.

Take yourself out for dinner and celebrate your own company.

48. Journal.

Journaling can be healing, as it allows you to process emotions and reflect.

49. Receive love freely.

Love is the ultimate healer, no matter how bad things get, love can pull you out. Seek it, receive it and give it, and you have the best self-care medicine there is.

Make a commitment to yourself now, that you’ll stop putting yourself on the back burner and start making you a priority on your to-do list.

The smartest investment you can make is in your own self.

Understand the big picture, without self-care, you end up running on empty, and you cannot care for or give to others from an empty cup.