1. Exercise regularly

One of the simple ways to reduce stress and anxiety that you can apply every day is exercise. Exercise is very good for physical and mental health. Regular exercise has the same effect as a “medication” that helps reduce anxiety and stress. 

2. Don’t drink alcohol

Wine is an alcoholic beverage, considered a natural sedative. Drinking a glass of wine when you’re stressed will help you calm down at first. However, after that, the feeling of restlessness and anxiety may return and be more severe than before. If you depend on alcohol to reduce stress and anxiety, in the long run it can cause you to become addicted to alcohol without solving the root of the problem. 

3. Don’t smoke

According to records, people who regularly smoke will tend to abuse this action in times of stress. Similar to alcohol, smoking only helps you reduce stress and anxiety temporarily. Then, if this situation continues, the problem will become worse over time. 

Many studies by experts have shown that the earlier you smoke, the higher your risk of anxiety disorders will be. At the same time, these studies also show that nicotine and other chemicals in cigarette smoke can change pathways in the brain related to anxiety.

4. Limit caffeine intake

If you suffer from chronic anxiety, caffeine is definitely not a good choice. Caffeine is a factor that causes stress and panic. This is not good if you are in a state of anxiety. Studies show that caffeine can make anxiety disorders more serious. 

This active ingredient can also cause panic in people with panic disorder. In some cases, eliminating caffeine will help improve anxiety symptoms more effectively. 

5. Get enough sleep – an effective way to reduce stress and anxiety

The next simple way to reduce stress and anxiety that you can apply in your daily routine is to get enough sleep. Insomnia is one of the typical symptoms of anxiety. Therefore, you need to prioritize taking care of your daily sleep in the following ways:

• Go to bed early before 11pm.

• You can read a book or listen to relaxing music before going to sleep.

• Do not use electronic devices while in bed.

• In case you can’t sleep, get up and go to another room until you feel sleepy then go back to bed.

• Don’t drink drinks containing caffeine, don’t eat a large meal, and don’t use nicotine before bed.

• Always keep the bedroom the most suitable and coolest lighting.

• List your worries before bed: Writing your worries down on paper will help you get them out of your head and help you feel less stressed and more excited.

• Maintain the habit of going to bed on time every night.

  

  6. Practice meditation

  The main purpose of meditation is to eliminate chaotic thoughts in the mind and gradually replace them with peace and mindfulness at that time. Meditation is a way to improve our mood and help reduce our stress and anxiety. A study by John Hopkins University showed that about 30 minutes of meditation/day will help you reduce some signs of anxiety. This is also considered an extremely effective anti-depressant. 

  7. Build healthy eating habits

  Low blood sugar levels, dehydration, and food chemicals can also cause mood changes in some cases. Besides, if you consume too much sugar in meals, it can also affect your temperament. 

  If you feel like your mood gets worse after eating, you need to reconsider your daily eating habits. You can stay hydrated, eliminate processed foods and replace them with a healthier menu with lots of fruits and vegetables and lean proteins to improve your condition. 

  Changing healthy eating habits is a way to reduce stress and anxiety in the long term. Many studies have shown that some foods have the ability to reduce stress quite well, for example: 

  • Lemon.

  • Green tea.

  • Roots of the Valerian plant.

  • Dark chocolate (use within limits).

    

    Although there is no immediate effect, if maintained regularly, the above foods will work very well. If you are using other medications, you should discuss with your doctor before changing your eating habits. 

    8. Drink chrysanthemum tea 

    A cup of chamomile tea will help relieve stress and help you sleep better. In 2009, a study showed that chamomile is also one of the elements that can fight anxiety symptoms. People who took German chamomile capsules had reduced symptoms of anxiety compared to those who took a placebo. 

    9. Practice deep breathing exercises

    The heart tends to beat faster when you encounter difficult and anxious situations. This is how the body naturally responds to stress. Symptoms such as shallow breathing and rapid breathing are quite common when you are anxious. They can cause the heart to beat faster, become dizzy, and even cause panic attacks. 

    Deep breathing exercises will help you overcome the problem and return to normal breathing, reducing anxiety. Practice inhaling 4 times and exhaling 4 times within 5 minutes. At night, practice slowing down your breathing, which will help regulate your heart rate and calm you down. Exercises with the 4 – 7 – 8 technique will also help you reduce your anxiety. 

    

If you are often anxious and stressed, you can apply the above measures to help you calm down. You need to remember that ways to reduce stress and anxiety at home will help you reduce anxiety but cannot completely solve the problem. Therefore, you should seek advice from experts for examination and treatment according to the most appropriate regimen.