Scientifically Proven Techniques To Reduce Stress And Anxiety

It's no secret that stress and anxiety have become major intruders into millions of people's lives. Millions more are also suffering with clinical depression and other mental issues, many of which could be responded to better with techniques proven by scientific research to reduce stress and anxiety.

People who suffer from stress and anxiety often find themselves caught in a downward cycle of free-floating, chronic worry, and negativity. There are many proven techniques for dealing with stress and anxiety physically, psychologically, spiritually, and behaviorally. This article will present scientific evidence for an array of techniques to help you reduce stress and anxiety in your life today.

Top Scientifically Proven Techniques To Help You Reduce Stress And Anxiety

Here are scientifically proven techniques you can use to reduce stress and anxiety:

Cognitive Reframing for Situational Stress

When you experience situational stress, such as an upcoming presentation or meeting with your boss, you must try cognitive reframing techniques to put things into perspective and calm down. Cognitive reframing is a technique that helps you change your perception of a situation so you can see it from a different angle.

Adaptogens

Adaptogens are herbs used for thousands of years in traditional Chinese medicine to promote health and well-being, reduce fatigue and stress, enhance athletic performance, improve memory, and boost immune function. They have also been shown to help protect against heart disease and cancer. Adaptogens are generally safe when taken as directed and do not interact with medications or other supplements you may be taking.

The most common adaptogens include:

• Rhodiola Rosea: This herb has been used in Scandinavia for centuries as an antidepressant and anti-anxiety drug. It works by increasing serotonin levels in the brain that help regulate moods. It is available in capsule form or as a tea from health food stores or online retailers.
• Ashwagandha: This herb comes from India, where it has been used for centuries as an aphrodisiac and energy booster during times of stress. Like Rhodiola Rosea, Ashwagandha increases serotonin levels in the brain, which helps regulate moods so that you feel more relaxed and calm rather than nervous or tense.

Activate Pressure Points to Reduce Stress

Stimulating a pressure point can signal your nervous system and help you relax. When you're feeling stressed out or anxious, your body has been flooded with stress hormones like cortisol and adrenaline, making it more difficult to relax. These hormones cause many adverse effects, including high blood pressure and increased heart rate, which can put you at risk of heart disease over time if they're not managed properly.

Here are some common pressure points that help relieve stress:

• Temple: Pressing gently on this point between your eyebrows can help relieve anxiety and reduce tension in your forehead area.
• Neck: Massaging or pressing on this point between your jawbone and earlobe can help relieve headaches caused by stress.
• Wrists: Apply pressure on both sides of your wrist simultaneously with your thumbs. This point is located two inches above your wrist crease and one inch lateral from it. You should feel slight tingling or numbness when you stimulate this point, but it shouldn't hurt.
• Ears: Apply pressure on each earlobe for about 5 seconds with your thumb or index finger. This point is located behind each earlobe, just below where the cartilage starts curving inwards towards the neck.

Vagus Nerve Stimulation to reduce acute anxiety and stress

Vagus nerve stimulation (VNS) is a surgical procedure that uses electrical impulses to block the pain signals from the brain. VNS has been used to treat epilepsy, depression, and other mood disorders. VNS may also help relieve symptoms of anxiety and stress.

How Vagus nerve stimulation (VNS)  works:

A small device implanted in your chest sends electrical pulses through the vagus nerve, which connects your brain with your heart and lungs. The vagus nerve delivers messages between your body and brain, including those involved in regulating heart rate, breathing, and digestion. When you feel stressed or anxious, your body releases chemicals that trigger adrenaline production in the brain's amygdala region (the brain's emotional center). These chemicals stimulate activity in this brain region, causing increased heart rate and respiration rate, symptoms similar to those seen during a panic attack.

The vagus nerve extends from the brainstem down through your chest and abdomen. When stimulated with electrical signals, it works to decrease activity in regions of the brain that respond to stressful situations.

Progressive Muscle Relaxation Techniques for Tension Headaches and Anxiety

These techniques aim to relax your muscles from head to toe. When you're tense, your muscles become tight and lose their flexibility. You can reduce this tension by using these simple exercises:

Sit or lie in a quiet place where you won't be disturbed for at least 20 minutes. Close your eyes and focus on one muscle group at a time. For example, start with your feet and toes. Then move up to your legs, buttocks, stomach, back, arms and hands. Focus on each part of your body until it feels relaxed and comfortable before moving on to the next area of tension.

Conclusion

Nowadays, using a few scientifically proven techniques, you can learn how to reduce stress and anxiety without having to go anywhere. These methods will allow you to relieve stress and anxiety right where you are now. If you have anxiety, kava might help with your symptoms. There is evidence that taking kava extracts may reduce anxiety symptoms and increase the quality of life in people affected by it. Results suggest that kava may be a safe, natural alternative to help reduce anxiety symptoms, without the risk of adverse events or interactions that are common with prescription medications.