How to relax: tips to reduce anxiety, stress and nervousness


Anxiety and nervousness assail us more and more and it is increasingly difficult to relax in this increasingly hectic society and not be constantly under stress. How to relax? In this article you will find some effective methods to relax and some tips to reduce stress, anxiety and nervousness.

Anxiety can be defined as a rather annoying emotional state capable of seriously endangering our integrity. To this particular emotional state is associated a condition of alarm and fear that in reality is unleashed without the presence of an authentic danger and that however is perceived at a time also in a disproportionate manner. Today the battle against anxiety and nervousness is a common factor for everyone, given the stress we are subjected to daily, the stressful work commitments and the almost total impossibility of dedicating time to the care of the body and mind.

So how to relax and try to alleviate the state of anxiety that assails us? Apparently it seems difficult to be able to cut out spaces to try to catch my breath and reduce anxiety, but it is also true that we must do everything possible to overcome the stress and find that balance that allows us to feel good about ourselves and our others. Obviously this does not mean that a good night’s sleep and waking up rested and relaxed solves the problem, but the most important thing is instead to avoid transforming anxiety into real psychosomatic pathologies. In fact, if you do not already remedy the first symptoms, in the long run the condition of anxiety turns into a problem much more serious to be resolved then with targeted and specific therapies. For this reason, here are some tips to reduce anxiety, fatigue and nervousness, and thus live a more peaceful life.

How to relax: here’s how to fight anxiety, fatigue and nervousness

To provoke anxiety and produce nervousness are mainly external factors that inevitably create stress and fatigue: often these emotional states are accompanied by panic attacks, insecurity and mood swings. The consequences of these strong emotional states can be different, sometimes even dangerous for health: in fact, the most frequent symptoms are fierce headaches, tachycardia, poor concentration, dizziness, insomnia and other disorders that affect the person with physical illness unbearable times.

To reduce and combat anxiety, fatigue and nervousness, you can resort to natural remedies that do not hurt, rather they alleviate this condition by bringing serenity and also improving mood. For example, herbal teas are among the most used and most effective remedies to relax and diminish anxious state: a mixture prepared with the right dose, perhaps to be purchased in herbal medicine, can be a valid solution for an almost immediate effect. Among the most recommended herbs against anxiety attacks are: the mallow, excellent as relaxing, the passion flower, effective against anxiety attack, chamomile, perfect to calm even stomach pains, the ideal valerian to fight nervousness, linden for insomnia, Bach flowers to combat tiredness, lavender for those with headaches, hawthorn for those suffering from frequent palpitations. For a perfectly balanced mixture of herbs, it is essential to seek advice from the herbalist, unless you prefer to buy ready-made sachets.

Relax and fight anxiety, fatigue and nervousness with yoga

An effective technique to alleviate the state of anxiety and its inevitable effects is yoga, consisting of a series of exercises that act on the body and the mind, bringing valid psychophysical benefits. Yoga is not difficult to learn, it can be practiced at home or outdoors and helps, through meditation and exercises, to acquire greater mastery of body and mind.

Among the exercises useful for relaxing, here are some of them: lie down on the bed or on the floor and place your legs on the wall, place your hands on your chest or under your head. Free your mind from negative thoughts and breathe deeply; to chase away the stress you need to let the anxiety flow: then lie down on the bed and place some cushions behind the head and the shoulder blades. Close your eyes, breathe deeply and relax and free your mind. Finally, another yoga exercise that gives excellent results is to lie down on your back, with a pillow under your head, gather your legs to your chest and hug them slowly, then bring your head towards your legs as if to form a ball and relax bringing your head back on the pillow. It is essential to always breathe deeply and feel the stress and tension that are moving away. It is important to become aware of the clean air that entering cleans and removes frustrating thoughts, anxiety, anger and stress by taking them away with exhalation.

How to relax: tips to ward off anxiety, fatigue and nervousness

Even during the day, if you can not do yoga exercises and maybe you can not take a long relaxing break, here are some tips to take advantage of every moment in your favor and prevent our emotions take over.

A short walk, perhaps in a green space, can be the ideal moment to breathe deeply and free yourself for a few minutes from the anxiety that assails you; meditate for a few minutes and remove the problem by looking at things objectively, while in the meantime it is necessary to strive to think only of pleasant things; even disconnecting for a few minutes from technological devices such as PCs, mobile phones and tablets can reduce the state of anxiety and dedicate a few free moments to themselves, perhaps by doing a good warm bath or a healthy run to release the tension; drinking a hot chocolate brings up morale and is not counterproductive, rather it repays the mind from negative thoughts with its sweetness; listening to music is an effective therapy, just identify the favorite genre and that makes us relax, regardless of whether it is a classical music or the sound of something different as the waves of the sea. For those who love to devote themselves to plants, gardening is a magnificent solution to relax and distract, but for those who love animals keep a puppy at home can be a great relief.

Distracting is in fact the best therapy to ward off everything that is anxiety: therefore, even a swim, a bike ride, reading a book, four laughter with the loved one, watching a funny movie, everything contributes to downloading anxiety and nervousness, reducing fatigue thanks to psychophysical relaxation.

At the end of a stressful day there is nothing better than relaxing with a hot bath full of intense perfumes. To enhance the effects, you can add to the water of the bath some relaxing ingredients that work by stretching the body and the mind: among these effective is lavender, lemon, sweet orange, mandarin, jasmine, coriander and juniper. Choosing the favorite fragrance is important to increase its benefits.

Ideal foods to combat anxiety, fatigue and nervousness

Nutrition can also help to combat anxiety effectively. Among the most suitable foods, whole grains are recommended because they are rich in magnesium and the lack of this mineral can lead to anxiety. The algae also seem to have a high magnesium content and contain a large amount of tryptophan. Blueberries, besides being a delicious fruit, are rich in vitamins and phytonutrients (plant nutrients), have a high percentage of antioxidants and are a great help to relieve stress but also have a calming effect.


Please enter your comment!
Please enter your name here