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Saturday, Dec. 26, 2020 | 2 a.m.
This year has left us all in a state of anxiety. Here are 20 stress-busting ways to leave it all behind.
1. Exercise. There’s probably no single thing you can do to ease anxiety faster than simply moving your body. Exercise lowers cortisol, the body’s stress hormone, and releases endorphins, which improve mood and act as a natural painkiller. Any kind of movement will do, even a quick walk around the block or a spin on the bike.
2. Write in a journal. Writing things down stops the thought spiral. Don’t overthink it—just write down whatever comes to mind. You’d be surprised how much of a relief you’ll feel when you release your fears and anxieties on the page.
3. Meditate. Meditation, just like anything else, is a practice, so don’t be intimidated when starting out. There’s no wrong way to do it—as long as you’re finding a sense of calm, you’re doing just fine. If you need a little help, there are plenty of apps, such as Calm, Headspace, Inscape and 10% Happier, offering guided meditations.
4. Practice deep breathing. Stress and anxiety activate the sympathetic nervous system, which sends you into fight-or-flight mode. This results in faster heartbeat and constricted blood vessels. When you do deep breathing exercises, you activate the parasympathetic nervous system, which controls the relaxation response. Focusing on your breath slows down its pace.
5. Listen to music. From classical to headbanger, the kind of music that soothes is completely subjective, so find out what works for you. Check out some ASMR (autonomous sensory meridian response) videos on YouTube, too. These are specific sounds (such as rain or the crinkling of cellophane) that can elicit a pleasant tingling in the brain and promote feelings of happiness.
6. Sing or dance. There’s no better stress reliever than dancing like nobody’s watching. Or get in your car and do some carpool karaoke, guaranteed to put you in a good mood.
7. Art therapy. The American Art Therapy Association describes art therapy as “an approach to mental health that utilizes the process of creating art to improve mental, physical and emotional wellness.” From painting and drawing to sculpting and simply doodling, creating a piece of art can do wonders for anxiety. Studies have shown that even looking at a piece of art can improve mood.
8. Get crafty. Along the same lines as art therapy, crafting can also elicit a sense of calm. Knitting, in particular, has been shown to have therapeutic benefits. But any craft that engages your mind and your hands will quell your anxiety.
9. Cuddle. Oxytocin, the so-called love hormone, is most prominent during childbirth and breastfeeding, as a way to create mother-baby bonding. Hugging and cuddling with a loved one also produces the hormone, which helps keep anxiety at bay.
10. Play with your pet.Your brain also produces oxytocin when you play with your pet. Besides, who can resist the sight of a furry, four-legged friend?
11. Tidy up. A cluttered space leads to a cluttered mind. Cleaning up your surroundings can make a huge difference in your well-being. And as a bonus, you’ll be moving your body, so you’ll get double the benefit of decreasing anxiety.
12. Solve a puzzle. From crosswords to jigsaw puzzles, being fully immersed in an activity that challenges your brain redirects anxiety and dissipates it. Finishing a puzzle also gives you a sense of accomplishment.
13. Read a book. Hop off the infinite scroll and pick up a real book, which offers a clear beginning, middle and end. Like solving a puzzle, getting lost in a book allows you to set your reality aside, even for just a few hours.
14. Try aromatherapy. Aromatherapy is the use of plant extracts like essential oils to promote health and well-being, and research has shown that lavender oil is just as effective in treating anxiety as a benzodiazepine like Xanax or Valium.
15. Go out in nature. The outdoors is the safest place for us to be during the pandemic, and we’re fortunate that we live in a climate that doesn’t have inclement winter weather. Take advantage of it, and spend some time out in nature. It’ll do wonders for your mental health, and in the process you’ll get a dose of vitamin D, which helps boost the immune system.
16. Spend time in a garden. The Japanese practice shinrin-yoku, or forest bathing, as a way to improve mental well-being and reduce stress. While we may not have verdant forests near us, you can do something on a smaller scale by spending some time in a garden. Being around plants and trees allows for the intake of fresh oxygen, along with a fresh perspective.
17. Have a cuppa. If you’re already feeling anxious, a highly caffeinated drink like coffee isn’t the best idea. A cup of tea has many benefits beyond warming you from the inside out. Green tea, for example, contains polyphenol antioxidants that have been shown to lower anxiety by increasing serotonin levels. Or opt for herbal teas with lavender and chamomile leaves, both known to have calming effects.
18. Take a hot bath. Water also has a very calming effect on the body. It literally takes the weight off you so you can let go of the stress you’re carrying. A good bath, along with some mineral salts or essential oils, will restore and rejuvenate. Take one before bedtime, and sleep like a baby.
19. Take a nap. We’re less able to handle stress and anxiety when we’re exhausted. Sleep is the only way to reset our minds and our bodies. A midday nap is a gift you give yourself.
20. Find a therapist. Sometimes we just need to talk it out, and having a trained therapist to guide us is an invaluable resource. The pandemic has given rise to teletherapy, so you won’t even need to leave your house to get some professional help. Find a therapist you connect with to better handle whatever 2021 might have in store.
This story appeared in Las Vegas Weekly.
