Relieve Anxiety and Stress with these Top Exercises!
02-08-2017 | Posted By: Chhavi | 2020 View(s)
Do you feel nervous and anxious before giving an important presentation? Well, we all do! In general life, we all feel anxious and stressed from time to time. When we go through any difficult phase of like; like changing jobs, leaving hometown for further studies, breakups- it is perfectly normal to feel restless and sad. But, when you start having these negative feelings all the time, it means that you have anxiety. There are some simple and effective exercises which can help relieve anxiety and stress.
What is Anxiety?
Anxiety is a general psychological term used for a variety of disorders that cause nervousness, fear, worrying and apprehension. It is completely normal to experience mild anxiety before confronting something challenging such as a test, examination or an interview. But, when these symptoms start interfering with the daily functioning of your life; it becomes a problem.
Anxiety is an emotional outcome when we behave in an apprehensive manner. It is a state of uneasiness, fear and apprehension as about future uncertainties.
The symptoms of Anxiety are as follows:
Feeling nervous and restless
Feelings of danger and panic
Increased heart rate
Weakness in body
Digestive problems such as diarrhoea, gas and constipation
Obsessive thoughts about certain things
Performing certain behaviours frequently.
What is Stress?
Stress is not necessarily a bad thing. It is primarily a physical response to any kind of demand. When we are stressed, our body reacts by releasing chemicals into the blood and switches to ‘fight’ and ‘flight’ mode to prepare your body for physical action. These chemicals and hormones such as adrenaline, cortisol and norepinephrine give your body energy and strength so that you can protect yourself from physical danger.
However, taking too much stress and feeling pressurised all the time can make you feel tired and sick. Sometimes, it can also lead to mental breakdowns.
It is important to relieve anxiety and stress so as to prevent other psychological problems. And to do that, what can be better than doing exercise? Isn’t it? Well, you can easily and quickly reduce stress and anxiety levels with some of the top exercises we are going to share with you.
Also Read: Take it Easy-Just Relax to get rid of Stress
Top Exercises to Help You Relieve Anxiety and Stress:
Running is one of the effective exercises to reduce anxiety and stress. Anxiety and stress affect the functioning of your heart, lungs, immune system and digestive system. Studies show that when you run, you get ‘me-time’ which helps your brain stay away from the negative thoughts which are troubling you. Also, when you run, your body releases feel-good chemicals called endorphins, which gives you a relaxed feeling. These hormones boost your immune system too. Thus, you should run for about 15 minutes when you feel anxious or stressed.
Do you like to swim? If you do, then swimming is the best exercise for you to reduce stress and anxiety. A majority of people are well aware of the fact that swimming is the best way to lose weight. But this fun exercise is also highly effective in reducing depression symptoms like stress and anxiety. Swimming also releases endorphins, the natural feel-good hormone and stops the secretion of fight-or-flight stress hormones which help in getting rid of negative thoughts.
It doesn’t matter if it’s Zumba, salsa or belly dance, just shaking your body to the beat of the music can help you get relief from stress and anxiety. Studies show that dance classes are more effective in reducing anxiety than regular physical education. Dance is a form of physical expression; wherein you have a deep connection with your mind and body. This deep connection helps you stay at ease and get rid of all the thoughts that are bothering you.
When we dance, our body moves which further enhances our emotional, cognitive, physical and social integration. Also, when we dance, we tend to express ourselves through dance movements, which help in curbing hyper-aroused thoughts caused by anxiety and stress. Thus, next time you feel sad, turn the radio on and dance to your favourite tunes.
Tennis is a sport which can help you relieve anxiety quickly. Playing tennis involves aerobic moves that trigger the release of feel-good hormones, i.e. endorphins. These hormones have a good effect on the body and brain. Thus, playing tennis helps the body to get prepared to deal with anxiety and stress in an effective and healthy way. Playing tennis also enhances the quality of your sleep and helps you solve problems efficiently.
You must have heard at least once in your life that meditation is the key to a relaxed body and mind. Yoga exercises help people reduce depression, anger, anxiety and neurotic symptoms significantly.
Yoga exercises focus on deep breaths which are highly beneficial for those dealing with depression or anxiety. It is because when you are breathing deeply, it is difficult to be anxious.
In 2012, a study was conducted by a group of researchers to analyse the effect of yoga on stress and anxiety. The study found that 25 out of 35 subjects experienced a significant reduction in anxiety and stress symptoms after starting yoga.
Thus, when you feel anxious or stressed, sit with your legs crossed and take deep breaths. Focus on your breaths; inhale and exhale deeply. Do this for 5 minutes to relieve anxiety symptoms.
Additional Tips to Reduce Anxiety and Stress:
Eat a balanced diet
Drink loads of water
Get a minimum of seven to eight hours of sleep every night
Surround yourself with supportive people
Use positive-talk method.
Visualise something that can calm your mind.
Do something that you enjoy
Identify your anxiety triggers
Question your negative thoughts and then replace them with positive ones.
Focus on what is happening right now
Reduce caffeine and sugary products from your diet
Anxiety and stress are normal emotions, but feeling too much anxious or stressed can harm your body and disrupt your life. Hence, try these useful exercises mentioned above to reduce anxiety and stress symptoms. If these exercises do not help you get rid of stress and anxiety, do not hesitate to Consult a Psychiatrist.