Anti-stress checklist

With everything that has been going on around the world - anxiety has been heightened. We worry about our health and the wellbeing of those closest to us, and there is no clear understanding of what our lives will be like in the near future. Anxiety can be an overwhelming feeling and sometimes difficult to control. Since the mind and body are closely intertwined, it's important to create self-care rituals that allow you to relax and exhale. Here's a checklist of things you can do to help curb anxiety:


Important: if you have severe insomnia, suicidal thoughts, are severely depressed, please consult with a medical professional to receive adequate help


Weighted blanket

Studies have shown that the deep pressure stimulation caused by weighted blankets is thought to stimulate the production of the hormone serotonin (happy hormone), reduce levels of cortisol (stress hormone), and increase levels of melatonin (sleep hormone). This may help improve overall sleep quality

ASMR

ASMR (autonomous sensory meridian response) - the term for the sensation people get when they watch stimulating videos or participate in personal attention activities. Many describe it as a tingling sensation that runs from a person's head down to their spine. Some claim that it causes an overwhelming feeling of relaxation and helps them fall asleep. ASMR isn't for everyone, but it does help many people relax during stressful times


Music

Have you ever listened to "Weightless" by Marconi Union? It's thought to be the world's most relaxing song. The British ambient band incorporated scientific theory to create this melody. The band worked with sound therapists during the creation process. Their goal was to lower the listener's blood pressure, stress levels and heart rate. The song is thought to be so effective that it's dangerous to listen to while driving. "Weightless" induces a 65% reduction in anxiety and a 35% reduction in usual physiological resting rates


Relaxing baths

Epsom salts have a high magnesium content. It relaxes the muscles and increases serotonin production in the process. If you don't have a bathtub to soak in - taking a small foot bath with Epsom salts is a good alternative. You can also add some calming essential oils, like lavender, for an aromatherapy kick


Massages

Getting a relaxing massage at least once a week can help relax your muscles and work out all the stress that's been pent up


Taking a walk

Taking even a short walk in a park or forest, or even just a few blocks around your home, can have a positive effect on your mood and can help you let go of anxious thoughts


Breathing exercises

Doing breathing exercises is an effective way to battle anxiety. A simple technique is '4-7-8 breathing':

  1. Inhale quietly through your nose to a mental count of four
  2. Hold your breath for a count of seven
  3. Exhale completely through your mouth, making a whoosh sound to a count of eight
  4. Now inhale again and repeat the cycle three more times for a total of four breaths


Always take the time to centre yourself and practice self-care.

Author of the publication

Yurchenko Alexandra Sergeevna
Yurchenko Alexandra Sergeevna
Candidate of Medical Sciences
Nutritionist, immunologist, member of the St. Petersburg Society of Pathophysiologists
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