1. Exercise

Exercise is one of the most important things you can do to combat stress.

It might seem contradictory, but putting physical stress on your body through exercise can help relieve mental stress.

And the benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who don't exercise (1).

There are a few reasons behind this:

• Stress hormones: Exercise lowers your body's stress hormones in the long run, such as cortisol. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.

• Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.

• Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental well-being.

Try to find an activity you enjoy, such as walking, dancing, rock climbing or yoga.

Activities that use repetitive movements of large muscle groups, such as walking or jogging, can be particularly stressed relieving.

BOTTOM LINE: Regular exercise can help lower stress and anxiety by releasing endorphins and improving your sleep and self-image.

 

2. Consider Supplements

Several supplements are used to reduce stress and anxiety. Here is a brief overview of some of the most common ones:

• Lemon balm: Lemon balm is a member of the mint family that has been studied for its anti-anxiety effects (2).

• Omega-3 fatty acids: One study showed that medical students who received omega-3 supplements experienced a 20% reduction in anxiety symptoms (3).

• Ashwagandha: Ashwagandha is an herb used in Ayurvedic medicine to treat stress and anxiety. Several studies suggest that it's effective (4).

• Green tea: Green tea has many polyphenol antioxidants, which provide health benefits. It may help stress and anxiety by increasing serotonin levels (5).

• Valerian: Valerian root is a popular sleep aid due to its tranquilizing effect. It contains valerenic acid, which alters GABA receptors to lower anxiety.

• Kava-kava: Kava-kava is a psychoactive member of the pepper family. It has long been used as a sedative in the South Pacific and is increasingly used in Europe and the US to treat mild stress and anxiety (6).

Some supplements can interact with medications or have side effects, so you may want to consult with a doctor if you have a medical condition.

BOTTOM LINE: Certain supplements can reduce stress and anxiety, including ashwagandha, omega-3 fatty acids, green tea and lemon balm.

 

3. Light a Candle

Using essential oils or burning a scented candle may help reduce your feelings of stress and anxiety.

Some scents are especially soothing. Here are some of the most calming scents:

• Lavender.

• Rose.

• Vetiver.

• Bergamot.

• Roman chamomile.

• Neroli.

• Frankincense.

• Sandalwood.

• Ylang ylang.

• Orange or orange blossom.

• Geranium.

Using scents to treat your mood is called aromatherapy. Several studies show that aromatherapy can decrease anxiety and improve sleep (7, 8, 9).

BOTTOM LINE: Aromatherapy can help lower anxiety and stress. Light a candle or use essential oils to benefit from calming scents.

 

4. Reduce Your Caffeine Intake

Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. High doses can increase anxiety (10).

People have different thresholds for how much caffeine they can tolerate.

If you notice that caffeine makes you jittery or anxious, consider cutting back.

Although many studies show that coffee can be healthy in moderation, it's not for everyone. In general, five or fewer cups per day is considered a moderate amount.

BOTTOM LINE: High quantities of caffeine can increase stress and anxiety. However, people's sensitivity to caffeine can vary greatly.

 

5. Write It Down

One way to handle stress is to write things down.

While writing down what you're stressed about is one approach, another is writing down what you're grateful for.

Gratitude may help relieve stress and anxiety by focusing your thoughts on what's positive in your life.

BOTTOM LINE:Keeping a journal can help relieve stress and anxiety, especially if you focus on the positive.