9 free and effective ways to reduce stress and alleviate anxiety
Feeling overwhelmed, stressed or anxious from time to time is normal.
But if you feel like you’re not managing these feelings, or that anxiety is getting in top of you, then you may need some additional strategies to help.
Inner peace takes patience and daily commitment.
Ongoing research is increasingly showing the capacity that we all have, to change the way our brain thinks, to develop new habits and to continue improving our own sense of peace and wellbeing.
You can feel your anxiety, but you don’t have to be under its “spell”.
Below we have listed nine tried and tested techniques to reduce feelings of anxiety. They are free, available to you at any time, and they’re effective.
“Our anxiety does not come from thinking about the future but from wanting to control it.”
Kahlil Gibran
1. Exercise
Any sort of physical activity will alleviate symptoms of anxiety and stress. Exercise releases feel good endorphins in the brain which are natural cannabis-like brain chemicals (endogenous cannabinoids) and other natural brain chemicals to help you to feel more at ease*. Exercise also takes your mind off your worries, breaks the negative cycle of thinking and puts life into a better perspective.
Even 15 minutes a day can make a positive difference.
Try walking, bike riding, yoga, or Pilates. If you can’t get to an exercise class, even a walk outside will help you feel better. And if it’s raining, put on a raincoat and enjoy the freshness of the rain.
2. Listen to music
Music has the power to change your emotional state quickly and it’s available right at your fingertips. Choose a playlist (or make your own) with soothing or classical music to ease the senses and relax your mind.
3. Use breathing techniques
Becoming conscious of your breath, how fast you are breathing or how shallow/deep you are breathing is a key to managing feelings of anxiety or stress.
Try the 4-7-8 breathing technique which is also known as the relaxing breath because it calms the nervous system. This technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This style of breathing reduces anxiety and will help you get to sleep. If you wake up in the middle of the night, try this technique to go back to sleep again.
Related blog: 7 reasons why gardening improves your mental health
4. Write-it-out
Writing-it-out is a simple and effective way to get feelings and thoughts down on paper and out of your head. Keep a lined notebook handy, and when you feel anxious, put pen to paper and write out anything that is in your head, even if it doesn’t make sense. Throw it in the bin afterwards.
This is different to journaling which allows you to go back in time and review the words you’ve written. The writing-it-out technique is about helping to get anxious thoughts out of your head and onto paper, and into the bin.
5. Stretch your limbs
Stretching your limbs activates the parasympathetic nervous system which is responsible for feelings of rest and relaxation, and good digestion. Stretching releases serotonin in your body – a naturally occurring feel good chemical.
If you’re at home and need a guided class, there are many yoga or stretching classes online, free and paid. Try searching for “best stretching classes online” and you’ll find several options.
6. Practice mindfulness
Practicing mindfulness means bringing yourself into the present moment and will help to create a calmer inner state. Try this well-known 5-4-3-2-1 technique of becoming present and grounded.
- Notice five things that you can see around you – like a table, a cup or anything else.
- Notice four things that you can feel – what you are wearing on your legs, or what you are standing on.
- Notice three things you can hear – such as the birds outside or the neighbours chatting.
- Notice two things you can smell – the coffee maker, a candle burning.
- Notice one thing you can taste – what can you taste right now? Toothpaste or your lunch?
This grounding technique is immediately settling and you can do it anywhere, at any time.
7. Walk in nature
Studies have shown that people feel safe in nature. Nature holds many keys to our mental and emotional wellbeing. The fresh air, natural scents, visual beauty and sensations relax all the senses. Our problems are put into perspective as nature inspires us to think about the bigger picture of the world, not just our small place in it.
Related blog: 5 ways that walking boosts your mental health
8. Increase your selfcare
Increasing self care at times of high stress or anxiety will help you feel more at ease quickly. Showing yourself loving care to give yourself whatever you need in that moment of higher anxiety or stress, gives immediate feedback to your mind that you are being a present and loving parent toward yourself.
For example, you can prepare a nutritious meal for yourself, light a candle and listen to some music, do some stretches on the living room rug, drink water to make sure you’re well hydrated, read a book or immerse yourself in a hobby.
Related blog: 7 simple ways to improve personal environment and wellbeing
A good skincare routine is a loving act of self care.
Using natural products that are full of quality skin boosting nutrients, and that feel and smell good will not only help to restore and rejuvenate tired or lack lustre skin, but they will also ease your senses.
At Kosmea, we have developed skincare routines for all skin types. You can find them here.
9. Reduce screen time
The research is out there**. Spending too much time on mobile phones, tablets and computers is associated with feeling more stress and anxiety, and has shown an increase in mental health disorders. While we all need our smart devices each day, do what you can to reduce your screen time.
Natural skincare products to boost your wellbeing
Kosmea’s natural skincare products have been created with nutritional botanicals to support your overall wellness, starting from what your skin absorbs into your body.
Our natural ingredients are premium quality, sourced sustainably, and support communities overseas to thrive. Our manufacturing process from plant to bottle retains the integrity of the botanicals that we use so that your skin receives the full benefits.
When you think of Rosehip Oil, think Kosmea.
Hear what Marie Kapetanakis, Kosmea’s founder has to say about her philosophy in developing premium natural skincare products and continuing to lead the way in creating the best and most pure Rosehip Oil in the world since 1993.
