8 Ways To Get Rid of Stress Naturally at Work and at Home

Feeling stress is a pretty common part of life, but that doesn’t make it OK. Your body needs to relax. Whether you’re at work or at home, there are things you can do to get rid of anxiety naturally. These eight tips have made a huge difference for me:

1. Take an Exercise Break

Whether you play basketball, go for a brisk walk, dance or do aerobics, physical activity helps your muscles release built-up tension. Meanwhile, your brain releases chemicals called endorphins, the same feel-good hormones responsible for the euphoria you get from eating triple-chocolate ice cream (I won’t tell if you don’t).

2. Help Someone

Instead of focusing on stressful situations, take a few minutes to do something nice for another person:

  • Text your mom you appreciate how she raised you

  • Treat your child to a cookie just because

  • Buy a cup of coffee for a friendly coworker

  • Open the door for someone

You’ll be amazed the effect these little acts of kindness have on your own emotions. Doing something nice for other people feels good. It lets you stay in control of your life.

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3. Make Yourself Laugh

The next time you have a lot of anxiety, look for a new joke. Google “adorable animal videos” or “epic animal fails” online. I guarantee you’ll feel a lot better after something tickles your funny bone. Afterward, send the link to a friend and share the love.

4. Listen to Music

Personally, I like to psych myself up with peppy songs from my golden age of music, the 90s. If you’re working at home, don’t be shy! Sing along, get up and dance, or break out your air guitar for a bit. Music makes everything look brighter.

5. Write Down How You Feel

It’s no secret that having a girls’ night out is one of the best ways for letting go of stress. Being able to talk to someone else about your problems can put things in perspective. In fact, after talking it out, the things causing your anxiety may not feel as big or important anymore.

If one-on-one time with a friend isn’t possible, the next best thing is your trusty journal. The act of writing can produce the same comforting feeling of “getting things off your chest.”

6. Get Hugged

Hugs are amazing for your body. They lower stress levels, strengthen the immune system and improve mood. Deep-down, most people love to be touched. Did you know this tactile sensation is the same reason that wrapping yourself up in a heavy blanket is so soothing? When you’re feeling stressed, ask your kid, partner or pet for a hug.

7. Eat Some Yogurt

Recent studies suggest that probiotics may help to reduce stress and improve mood. That means that reaching for a cup of tasty yogurt isn’t just good for your physical heart, it’s also great for your emotions. Add fresh fruit and pumpkin seeds for an extra-nutritious stress-fighting boost.

8. Light a Candle

Aromatherapy can have an excellent effect on stress, but it’s something that most people don’t associate with work. Why not bring your own diffuser for your desk? Soothing scents such as vanilla, apple-cinnamon, lavender and orange can ease anxiety naturally.

These eight “anxiety breaks” give you a chance to clear your head. For 15 or 20 minutes, you don’t have to think about whatever problem has you stressed. Instead, focus on the sound of your tennis shoes hitting the pavement or look at beautiful scenery.

Does Acupuncture Heal The Mind And Body?

Acupuncture is a therapeutic practice that’s been around since approximately 2500 B.C., when it was practiced as Traditional Chinese medicine. If you’ve avoided it because it looks a lot like voodoo, you’re not alone! I too used to be mildly frightened and a little repulsed by the idea of someone sticking needles into my body. Fortunately, I decided to venture out of my comfort zone and see what acupuncture is really all about. I’m glad I did! Here’s what I learned.

Acupuncture is the practice of using solid, thin needles to penetrate the skin in strategic areas. It sounds cringy, I know, but it can be surprisingly relaxing! The action of placing the needles into specific areas is purported to create a healthy energy flow (also known as Qi, pronounced “chee”.)

It is thought that disruptions in the body’s natural flow of Qi can lead to a variety of ailments, including disease states. When acupuncture is applied professionally to certain acupuncture points in the body, it may improve overall health by improving the flow of Qi. Sounds pretty simple, right?

But, is acupuncture really helpful for most people? Before you schedule an acupuncture appointment, here’s what I think you should know about the ancient practice that’s experiencing increasing popularity.

How Acupuncture Affects the Body

According to the theory of acupuncture, there are different points in the body known as acupuncture points. These areas are believed to help promote the body’s natural healing processes when pierced by a needle to stimulate the central nervous system. In addition to aiding physical recovery, acupuncture also releases feel-good chemicals such as beta-endorphins that produce a calming effect much like morphine. Because of this effect, acupuncture is often touted as a healing treatment for both the body and the mind.

Physical Conditions Treated With Acupuncture

According to studies done by the National Institutes of health, acupuncture is an effective treatment for the following physical ailments:

  • Fibromyalgia
  • Osteoarthritis
  • Dental pain (after surgery)
  • Nausea
  • Headaches
  • Myofascial pain
  • Tennis elbow
  • Addiction
  • Menstrual cramps
  • Asthma
  • Carpal tunnel syndrome
  • Lower back pain

Keep in mind that this is not a comprehensive list of all the physical conditions acupuncture is used to treat. People use it to treat everything from irritable bowel syndrome to bronchitis. Acupuncture is frequently used as a stand-alone treatment for these conditions, but it is also sometimes used in combination with other therapies to achieve the best results.

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Emotional Conditions Treated With Acupuncture

In addition to all of the physical conditions in the list above, acupuncture is also thought to help with the following emotional issues:

  • Insomnia
  • Depression
  • Anxiety
  • Neurosis
  • Nervousness

If you’ve tried other methods to help with any of these issues but experienced minimal success, why not schedule an acupuncture treatment and see if the ancient practice can help with your modern-day issues?

What Acupuncture Feels Like

OK, let’s get down to the nitty-gritty. Some people avoid acupuncture because it looks scary. I get it, you’re wondering “shouldn’t it hurt to have dozens of needles sticking into your body?” And yes, it seems like it should hurt a lot. But for most people, acupuncture just feels like a slight tingling sensation or a dull ache in the areas of needle insertion. Some people even describe feelings of warmth coming from the acupuncture points.

So if fear of discomfort is holding you back, don’t worry! The treatments cause no pain or very little discomfort for most people.

Give It a Try

If you’re raising your eyebrow right now and wondering if acupuncture could really help with all of the things I’ve mentioned, I have only one piece of advice: try it for yourself and see how you feel. I believe in putting things to the test instead of relying entirely on the experiences of others. It’s the best way to see if this amazing treatment option is right for your situation.

Understanding Hygge and How To Incorporate It Into Your Life

People often assume that daily stress and anxiety are part of existence, that there is no way around or resolving the emotional struggles of life, but is that true? To a certain extent, pressure and emotional wear are routine; however, that does not mean you cannot alter it or reduce your psychological interaction with it.

For centuries, people have practiced mindfulness to take back control from corrosive emotions that drain feelings of happiness and acceptance. The practices and techniques used to accomplish this task vary, such as yoga or meditation, but at the heart of every exercise is finding equilibrium with life, work, socialness, relationships, and everything that makes you who you are.

Despite dating back to the 18th century, hygge — pronounced “hue-guh” or “hoo-gah” — is beginning to dominate the mindfulness generation. People are claiming health, psychological, and social benefits from the practice based on cozy living. To learn more, the remainder of this article will focus on defining hygge and examining some of the benefit claims, wrapping up with how to implement the practice in your own life.

Understanding Hygge

Hygge, a quality of coziness that promotes a feeling of contentment and well-being, originates in Danish culture. It is the practice of focusing on peace, comfort, and coziness in your daily life. To experience hygge, participants must create a warm atmosphere with positive attributes and share that atmosphere with good people who ultimately contribute to optimistic feelings.

While the description can seem a little vague — create a happy place for happy people — in practice, hygge offers profound improvements on both mental and physical health. It would seem that the focused act of finding and cultivating positivity and comfort leads to comparable feelings, leading to the reduction of stress and anxiety.

Advantages of the Practice

Hygge promotes a healthy and calm lifestyle, which, in turn, creates opportunities for psychological, health, and social benefits. For most people, the assumption that hygge can lead to improved mental health seems obvious. Focusing on comfort and serenity, your body naturally responds with less stress, leading to less depression and anxiety risks. Even more profound, hygge can lead to improved self-worth, increased optimism, and a practice of gratitude and compassion.

With routine practice, hygge expands on these emotional benefits with real health advantages. People who practice hygge claim they experience improved sleep and self-care, less dependence on alcohol and drugs, and sustained dietary practices, like weight regulation.

An unexpected benefit of hygge is an improved social life. Since the practice encourages comfort and emotional safety, practitioners are more inclined to build and nurture stable relationships with family, friends, and coworkers. Since people feel more comfortable and safe with hygge, they tend to be more trusting, intimate, and more in-tune with in-person interactions.

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Incorporating Hygge Into Your Daily Life

Incorporating hygge into your daily routine is not challenging. You can use several techniques for both home and the office. For example, at home, try incorporating one or all of the following:

  • Neutral colors

  • Soft textures (blankets, pillows, rugs, etc.)

  • Plants

  • Wood elements

  • Personal items (family pictures, art, etc.)

  • Fireplace or candles

  • Warm, soft lighting

  • Casual gatherings with friends and loved ones

In the office, it can be a little more challenging to customize your space. However, you can consider some or all of the following:

  • Accent lamps with soft white bulbs

  • Area rug

  • Family pictures

  • Potted succulent plant

Hygge is a useful tool that contributes to a person’s emotional, physical, and social health. The key to any mindfulness technique, however, is finding peace within yourself. Do you practice hygge? Leave a comment below.

New Year, New You: How to Use Resolutions to Become a Morning Person

Woman Waking Up

Be honest: would you say you're a morning person? If the answer is a resounding no, you're not alone.
Lots of people dread waking up early or can't function until they have at least two cups of coffee coursing through their veins. While molding yourself into a chipper and cheerful morning person may seem unlikely, it's absolutely possible.

With a new year comes a renewed commitment to health, wellness, and personal goals. Like everything else, you just need to tease out those bad habits and develop a strategy for eliminating them. Here are a few great tips to help you beat the morning blues and attack every day with everything you got.

Alarm Clock

Say No to the Snooze Button

The snooze button is an evil temptress. You tell yourself "just a few more minutes", only to find that an hour has passed, and now you're late for work. While it's best to not use the snooze button at all, it can be difficult to go cold turkey completely. Once again, technology comes to the rescue. Smart alarm apps offer creative ways to snooze, including math problems that must be solved before you can secure that ten extra minutes. If you're not a math person, don't fret. The act of working out a problem can help wake up your brain, even if you don't get the correct answer.

Glass of water

Drink a Glass of Water Upon Waking

It's true that coffee is associated with a quick pick-me-up in the morning, but water is a better choice of beverage. Water rehydrates the body, fuels the brain, and gives you the burst of energy you need to function optimally in the early hours. For an even greater rejuvenating effect, make the first beverage you drink in the morning a chilly glass of ice water.

Good night

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Establish a Sleep Schedule

A consistent sleep schedule gets your body in tune with waking up early each morning. Additionally, your schedule should extend to the weekends as well, meaning if you get up at 7 am for work during the week, you should get up at the same time Saturday and Sunday. If you have problems falling asleep at a reasonable hour, develop a bedtime ritual. Avoid exercise, digital screens, and caffeine at least two hours before bedtime. Make your bedroom a work-free zone, meaning no laptops, no emails, and no texting. Try reading or taking a relaxing bath to get you in the mood for sleep.

Morning Yoga

Exercise Right After Waking Up

Much like math problems help wake up your brain, exercise helps wake up your body. Now, that doesn't mean you should pop out of bed and go run a half-marathon every morning. Something simple and low-key, like yoga or stretching exercises, should be enough to get you up and moving. There are plenty of free videos online featuring quick and easy exercises you can do each day. Fair warning, the first morning of exercise will probably be difficult. Stick to it, and you'll find each day getting easier and easier.

Cup of coffee

Invest in a Wake-Up Alarm

A bit of sunlight is just the thing to get you up in the morning. When your bedroom lacks strategically placed windows, or you're faced with a gloomy morning, a wake-up alarm is the next best thing. Also known as sunrise lamps, these devices gradually illuminate to mimic sunrise. This signals to your body that it's time to wake up, which is a more comforting process than being roused out of sleep by a blaring alarm.

Anyone can be a morning person when properly motivated. Using one or more of the above techniques can change your perspective, and your life. With the right attitude, you'll be greeting mornings with a smile before you even know it.

Do Calming Teas Really Work?

Cup of Tea on railing

If your doctor ever tells you to drink calming tea to deal with stress or help you fall asleep, he or she is a genius. First, let’s talk science. Then I’ll tell you about my personal experiences (spoiler alert: some herbs are AMAZING).

Scientists have discovered that many types of herbal tea are effective at reducing anxiety. Plenty of studies prove it. For example, green tea leaves lower levels of cortisol, a stress hormone. This benefit comes from special plant nutrients called catechins, tiny stress fighters. They’re like your own personal Secret Service, keeping anxiety far away from you.

Cup of tea

Valerian Root Tea at Night

First, I tried a cup of valerian root tea in the evening. I wanted something to help me unwind after a particularly stressful day trying to get my kids to apologize to each other over a broken toy.

I took a few sips and … the effects were unbelievable. I’ve never felt so genuinely relaxed and sleepy in my life. It was like that feeling you get from curling up in front of a warm fire. I slept like a baby all night long. In the morning, I woke up feeling completely refreshed.

Woman having tea in bed

Green Tea at Breakfast

Next, I decided to try drinking some green tea during the day. I’ve read studies saying that green tea helps you stay alert but also less stressed at work. For breakfast, I made myself whole-grain toast with plain cream cheese and a few sliced strawberries. As I read the news, I sipped on my green tea.

How did my work-from-home day go? First, I felt WAY less stress than normal. I even felt energized enough to throw a load of clothes in the washer while I was working. Usually, thinking of everything I have to do stresses me out in the morning, but green tea changed that. It empowered me, like I was checking things off my list one by one. My attitude and outlook were more positive, as if the whole world was brighter.

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Turmeric Tea for Avoiding a Meltdown

I love my sisters, I really do. But family members know exactly which buttons to push sometimes. Long story short, we had a smallish argument (we smoothed everything out later on Zoom and now we’re best friends again). I was crying and angry and … well, you know the drill.

That’s when I decided to try brewing an exotic turmeric tea I’d read about. It uses fresh turmeric, ginger, honey, cinnamon and peppercorns, together with some coconut milk and coconut oil. The whole kitchen smelled heavenly, and the tea tasted spicy, creamy and delicious.

It turns out that turmeric has the ability to release “happy hormones” in your brain: dopamine and serotonin. They help to fight sadness and alleviate stress. As I sat there, sipping my turmeric and honey tea, smelling the spices and feeling the warmth of the mug, my heart started beating more slowly. I felt … much better.

Turmeric Tea

Other Great Herbs and Spices for Fighting Stress

Calming herbs can help you get rid of anxiety and feel happier. They’re an amazing way of treating yourself to a moment for relaxation.

Herbal teas

Now it’s your turn. What calming teas work best for you? Are you a believer in lavender, chamomile, ashwagandha root, passionflower, lemon balm or another popular soothing variety? Share your experiences below!

Embracing Spirituality in Every Day Rituals

Everyday Spirituality

Counting calories, determining the dangers of sugar, or fighting about whether or not it's OK to have an egg a day are common health and diet debates and conversations, but ultimately, they are distractions. The objective of any person trying to maintain a healthy lifestyle is to find peace and happiness. While diet can absolutely affect mood, it is more important to deal with the psychological side of being human.

Spirituality and mindfulness are now coming to the forefront in the health and wellness community as integral components of a healthy lifestyle. Unfortunately, too many people put their noses up at the idea of anything sounding too religious or contemplative. Thankfully, spirituality does not mean having to submit to a new set of moral platitudes. Instead, being spiritual and mindful means being present and having a purpose. It is not hard to be more spiritual or mindful; you can do it in eight simple additions to your daily routine.

Beach and sky

1. Intention

The primary objective of spirituality is to live with purpose. Therefore, when you wake up in the morning, make an intention for the day. What do you want to focus on today? Is there something you need to address? Don't let today be empty.

Waking up with intent

2. Affirmation

Affirmations are positive and repetitive mantras that you say to yourself. Many people choose to do this in the morning while looking at their reflection, but you can do it anywhere you feel comfortable.

Affirmations
2 Minute Ritual

3. Meditation

While many people imagine people sitting cross-legged and humming to themselves, meditation does not need to be so cartoonist. Simply setting aside a few minutes every day to let yourself be without interruption is soothing. The idea is to focus on the moment and nothing else.

Meditation

4. Nature

Some studies suggest that being in nature reduces stress and anxiety in most people. It shouldn't be too surprising since ancestral civilizations thrived in the wilderness. Take time to sit outside, or go on a walk.

Nature

5. Gratitude

Did you know that showing gratitude and being thankful can make you happy? Take time out of every day to say thank you for something. You don't have to find something significant. You can even be thankful for the sun or pleasant weather.

Gratitude

6. Silence

People get caught up in the noise of life. It is hard to find silence during your workday or even at home, but finding quiet is essential. You can also use silence to enhance your relationships by listening.

Silent lake

7. Prayer

While people associate prayer with religion, it does not have to be about God or a deity. Prayer can be used as a form of meditation, affirmation or gratitude; if you have never, try sitting down in a quiet room and praying or releasing your concerns out into the universe. You may be surprised at how comforting it is.

Woman praying

8. Appreciation

While appreciation and gratitude seem synonymous, appreciation is more about relationships with people. Take a few minutes out of your day to appreciate the relationships and people you have in your life. Realize how lucky you are to have family, friends and love.

Appreciating Family

While nutrition is a significant part of your physical health, you cannot neglect your spiritual health. If you want to find happiness, embrace mindfulness and your spiritual side. Continue reading the Calorie Myths for more insight.

How I Unwind After a Stressful Day

Happy Lady

Although no one enjoys feeling stressed out, anxiety is a natural response to stressful situations. It helps us protect ourselves and be more alert to danger. However, living in the modern world probably creates more stress than is useful. Sometimes you just need to decompress, and it's important to find healthy, sustainable ways of doing that. Healthy ways of unwinding help to renew you. They don't simply make you forget your problems or make things worse in the long run.

Strategies for Renewing Your Energy

Breathwork:

You hear it everywhere these days: Practice mindful breathing. Do you know why everyone is talking about it? It's because it works, and it's not a mind trick. Studies have shown that breathing mindfully can decrease negative thoughts, reduce stress hormones in your body, and help regulate your heart rate and blood pressure.

Breathwork

Treating yourself:

No, it's not about going on a shopping spree. Instead, nourish your body and mind with something you enjoy, such as a warm cup of tea, a hot shower, listening to your favorite music, or snuggling with a partner or pet. The key is to set aside time to do these things without distractions, even if it's only for 10 minutes. Be fully present in the moment.

lady in bath

Getting your blood pumping:

You may think that raising your heart rate would make you more anxious, not help you relax, but the opposite is true. You don't need to knock yourself out running a marathon after work, but a brisk walk or a round of jumping jacks can reduce stress hormones and raise your endorphin levels.

Taking a break from bikeride

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2 Minute Ritual

Temporary Stress Relievers To Avoid

Junk food:

Although having a sweet treat is fine once in a while, reaching for processed foods every day will make you feel worse overall.

Person eating chips

Alcohol:

Some health professionals recommend a glass of wine for its physical benefits. However, if you find yourself reaching for a hard drink every time something doesn't go your way, you risk forming a dependency that's hard to break. Alcohol also clouds your judgment and is full of empty calories that can leave you feeling sluggish.

Alcohol

TV binging:

If you want to unwind while watching a movie or TV show, fine. If you find yourself staring at the screen for hours on end, though, this probably isn't the stress reliever for you. Too much TV can easily make you feel worse instead of better.

Watching TV

Procrastination:

Stress at the end of the day is bad enough. Don't make it worse by procrastinating on prepping for the next day.

Person sleeping on couch

As with anything, moderation is your best bet. Too much relaxation can cause you to get behind on things that help your life run smoothly, and once your routine is thrown out of balance, you get more stressed out. The solution here is to get organized, not to take more time off. On the other hand, structuring every minute of your day in the name of productivity is a surefire path to burnout. It's natural to get off balance once in a while. The key is to catch yourself, reexamine your priorities, and make needed adjustments.