Six steps to help reduce stress and anxiety
Stress and anxiety are common experiences for many people. Millions of people deal with stress every day. Work, family issues, health concerns, and financial obligations are parts of everyday life that commonly contribute to heightened stress levels.
Minimising the chronic stress of daily life as much as possible is important for overall health. That’s because chronic stress harms health and increases your risk of health conditions such as heart disease, anxiety disorders, and depression
Here are a few ways to minimize stress and anxiety in your life:
Establish / continue an exercise routine:
If you’re feeling stressed, moving your body on a consistent basis may help. Physical activity boosts overall circulation, which makes it easier for immune cells and other infection – fighting molecules to travel throughout your body. Regular exercise may reduce inflammation and help your immune cells regenerate regularly. Studies have shown that engaging in physical activity helps reduce stress levels and improve mood, while sedentary behavior may lead to increased stress, poor mood, and sleep disturbances (1). What’s more, regular exercise has been shown to improve symptoms of common mental health conditions such as anxiety and depression (2).
Follow a healthy diet:
Your diet affects every aspect of your health, including your mental health. Studies show that people who follow a diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels (3). Following a nutrient-dense diet and limiting ultra-processed foods may provide your body with the nutrients it needs for optimal health and decrease your risk of deficiencies in nutrients that help regulate stress.
Mindfulness describes practices that anchor you to the present moment.
Stress reduction techniques that utilize mindfulness include meditation and mindfulness-based cognitive therapy. Meditating on a consistent basis, even for short periods, may help boost your mood and decrease symptoms of stress and anxiety (4).
Get out in nature!
Studies show that spending time in green spaces such as parks and forests and being immersed in nature are healthy ways to manage stress (5). A review of 14 studies found that spending as little as 10 minutes in a natural setting may help improve psychological and physiological markers of mental well-being, including perceived stress and happiness, in college-aged people (6).
Practice deep breathing:
Mental stress activates your sympathetic nervous system, sending your body into fight or flight mode. During this reaction, stress hormones trigger physical symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels. Deep breathing exercises may help activate your parasympathetic nervous system, which controls the relaxation response (7). Deep breathing exercises include diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration.
The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises. This helps slow your heart rate, allowing you to feel at peace.
Used for culinary as well as medicinal purposes, Lion’s Mane has been a go-to mushroom for boosting cognitive health and memory, immunity, and mitigating anxiety and depression. Popular with biohackers worldwide to enhance their cognitive spectrum, added to restaurant menus by the worlds’ top chefs, and medically trialed in attempts to combat Alzheimer’s disease, Lion’s Mane has burst back into the mainstream.
Lion’s mane has been shown to benefit adults with cognitive impairment. The bioactive compounds from lion’s mane have been shown to stimulate the synthesis of nerve growth, an essential function of the neurons in the central nervous system. (8)
In 2010, Nagano et. al. (8) assessed the clinical effects of Lion’s Mane on menopause, depression, sleep quality and indefinite complaints. After 4 weeks of consumption, scores of depression were significantly lower in the Lion’s Mane group, as measured by the Epidemiological Studies Depression Scale (CES-D). Furthermore, there was a significant decrease in scores of the Indefinite Complaints Index (ICI) within the Lion’s Mane group. In particular, “insensitive” and “palpitation” terms of the ICI were significantly lower in the Lion’s Mane group that in the placebo. These results indicate that Lion’s Mane may have the potential to reduce depression and anxiety.
Try Flow State’s Lion’s Mane capsules:
Living mindfully is vital to mental health. Good habits can go a long way, but with a little extra support from Flow State’s Lion’s Mane, for example, you can take confident steps toward better long-term health.
Organic, dual extracted, and third party tested here in New Zealand for safety and purity, we are thrilled to provide the mood enhancing properties of Lion’s Mane mushroom in easy to take capsules. We test for heavy metals, pesticide residue and microbials through Hill Laboratories, and for active compounds through Massey University. All analysis reports can be found on our website (blog titled “NZ Testing”).
Our Lion’s Mane mushroom extract is vegan friendly, gluten free, and comes in a two month supply. Looking to sharpen up and improve your mood? Try Lion’s Mane today with a 30 day money back guarantee!
- 1) Bidirectional relationship of stress and affect with physical activity and healthy eating. (Dana Schultchen). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6767465/
- 2) Beneficial Effects of Exercise on Depression and Anxiety During the Covid-19 Pandemic: A Narrative Review. (Shaojuan Hu). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7671962/
- 3) Diet quality, stress and common mental health problems: A cohort study of 121,008 adults. (Lizanne J S Schweren). https://pubmed.ncbi.nlm.nih.gov/32654840/
- 4) Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. (Julia C Basso). https://pubmed.ncbi.nlm.nih.gov/30153464/
- 5) Levels of Nature and Stress Response. (Alan Ewert). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5981243/
- 6) Minimum Time Dose in Nature to Positively Impact the Mental Health of College-Aged Students, and How to Measure It: A Scoping Review. (Genevive R. Meredith). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6970969/
- 7) How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. (Andrea Zaccaro). https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6137615/
- 8) Improving Effects of the Mushroom Yamabushitake (Hericium erinaceus) on Mild Cognitive Impairment: A Double-blind Placebo-controlled Clinical Trial. (Mori K. et.al.). https://pubmed.ncbi.nlm.nih.gov/18844328/
- 9) Reduction of Depression and Anxiety by 4 Weeks Hericium Erinaceus Intake. (M Nagano). https://pubmed.ncbi.nlm.nih.gov/20834180/