Healing Hands

Hougang opening promo: $50 First Consultation ➙

10 Ways To Reduce Stress Or Anxiety

10 ways to Reduce Stress/Anxiety

Methods to reduce stress/anxiety

1. Meditation

Deep controlled breathing for at least 10 mins a day has positive reactions within our body, such as decreasing pulse rate, blood pressure, metabolism and increasing oxygen levels through the body. In stressful situations, our sympathetic nervous system fires up which signals our body to go into “fight-or-flight” mode. To counter this our body needs to activate the parasympathetic nervous

system by deep breathing, which induces the relaxation response. Focus on your breath, making sure it is slower and deeper.

2. Get Moving

Daily exercise, as simple as walking or 5 minutes of aerobic exercise can produce endorphins in the brain, a chemical that induces euphoria or natural pain relief; This is one of the strongest ways to combat anxiety or stress. 2 Exercising makes you feel energized, elevates your mood, improves self-esteem, improves sleep and in the long run also makes you healthy.

3. Slow down

In this day and age often times we don’t know when to slow down. Work piles up, family commitments pile up and day to day life takes over. Make sure to give yourself enough breaks during work, or rewards yourself with holidays. Take a walk outside, or just get some fresh air.

4. Sleep enough

Most of us don’t get enough sleep within 24 hours. This can lead to poor judgment, poor memory, and a bad mood. Other health problems can also arise with chronic sleep deprivation, such as increased levels of stress/ anxiety, obesity, health issues such as high blood pressure. Sleep is required for various reasons, it helps our brain recharge and our body/ muscles repair. 5 Some tools to implement would be to go to bed early, remove yourself from any distractions that may stimulate your brain, such as using your cell phone, avoid caffeinated and high in sugar beverages or food before going to bed.

5. Reach out

Spending time with friends and family can help one lower the risk of anxiety or get through stressful times. If you are unable to get through the stressful times with friends or family, seek further help. Speaking to a counselor or a counseling psychologist can also help you get through tough times.

6. Be Positive

Practicing positive thinking can lower levels of distress, anxiety, improve cardiovascular health and physical wellbeing. Positive thinking doesn’t happen overnight, it comes identifying what certain key factors, biggest of them being self-talk. Sometimes the self-talk can be a stream of positive thoughts or negative thoughts. Identifying these thoughts and approaching them in a more productive way improves one’s mindset, and the end of the day equates to being more positive.

 

7. Decrease caffeine/ sugar/ processed foods intake.

Caffeine is usually found in coffee, tea, chocolate and energy drinks. Its known as a stimulant, when consumed in high doses can increase levels of anxiety and stress. 2 Sugar, on the other hand, will cause fluctuations in blood sugar levels and insulin levels, where some people notice a “sugar high” before they crash or draining your energy. The fluctuation can lead to irritability, mood swings, and poor concentration. Processed foods are generally high in sodium. Fluids are retained more when there is an increase in sodium in the body. Retained fluids mean extra work on your heart

8. Practice self-care

Take care of yourself. Spend the day at a spa or get a massage. Or simply rewarding yourself with a day of shopping, watching a movie, or eating at your favorite restaurant.

9. Be responsible

We complain of workload being increased, not having enough time to prepare for a presentation, being stuck in traffic, these are just some examples of what we may face day today. All in all these situations will play a part in increasing our stress or anxiety levels. We need to learn to avoid procrastination which may lead to piling up of work. We need to learn to say no to other co-workers

who may add more onto your work pile, or no to a night out, which may affect work or even sleep. At the end of the day, we need to learn to be responsible.

, which increases your blood pressure, leading to bloating and puffiness. Which can lead to a decrease in energy and an increase in stress levels. Diet plays a crucial part in stress and anxiety levels.

10. Chiropractic care

Tune into your body and get checked for spinal misalignment, muscle tensions or postural alterations. All of which combined, or individually can impact your nervous system in more ways than one, such as slow healing, a weaker immune system or increased levels of stress. Through chiropractic care one can help regulate the levels of stress and prevent any effects it may have long-term

on the body.

Share

Articles

How Chiropractic Care Can Help With Digestive Health

Chiropractic care is widely recognised for its efficacy in addressing musculoskeletal issues, particularly those related to the spine, joints, and neck. However, many are unaware of its potential benefits for digestive health. By understanding the connection between the spine and the digestive system, we can explore how chiropractic adjustments can

Read More

Alleviating Headaches And Migraines With Chiropractic Care

Headaches and migraines are common ailments that can significantly impact quality of life. Traditional treatments often involve medications, which can come with side effects and may not address the underlying causes. An increasingly popular alternative is chiropractic care, which offers a non-invasive, holistic approach to treating headaches and migraines by

Read More

Scoliosis Support: Lifestyle Changes & Chiropractic Care

Living with scoliosis can be a journey filled with challenges, but with the right support and care, individuals can lead fulfilling lives. Apart from medical interventions, lifestyle changes and chiropractic care can significantly improve the quality of life for those with scoliosis.Below, we will delve into the importance of lifestyle

Read More

Posture Correctors For Neck Pain: Do They Actually

Neck pain is a common ailment affecting millions worldwide, often stemming from poor posture habits exacerbated by modern lifestyles. In search of relief, many turn to posture correctors, devices designed to realign the spine and alleviate strain on neck muscles. But do these correctors truly deliver on their promises?Let's delve

Read More

Book An Appointment

×