12 Simple Ways To Reduce Anxiety, Stress & Worry

The problem with stress is the higher levels of the potentially evil Cortisol that it can produce. Short periods of high cortisol levels are a necessary function of human survival. But, long periods of elevated levels are dangerous. 

The problems associated with prolonged periods of elevated cortisol levels include[1]:

• Depression
  
• Degeneration of the brain.
  
• Suppressed immunity
  
• Hypertension
  
• High blood sugar (hyperglycemia)
  
• Insulin resistance
  
• Carbohydrate cravings
  
• Metabolic syndrome and type 2 diabetes
  
• Fat deposits on the face, neck, and belly
  
• Reduced libido
  
• Decreased bone mass
  

              Here are a 12 ideas to lower your stress and manage those deadly cortisol levels.

 
Get A Massage

Research from The University of Miami School of Medicine found that massage therapy has positive effects on biochemistry including decreased levels of cortisol and increased levels of serotonin and dopamine[2].

Laugh

Research has shown that the laughter experience appears to reduce levels of cortisol[3].  So, watch a funny movie or jump on YouTube and check out your favorite comic. In fact, even anticipating a laugh may boost health producing hormones that can help lower cortisol[4].

Find Your Spirituality

Research from Sigmund Freud University, Vienna, Austria found that "there is good evidence that religious involvement is correlated with better mental health in the areas of depression, substance abuse."[5]

Drink Black Tea

Research conducted by Andrew Steptoe, Ph.D. and published in the Journal of Psychopharmacology found that Black Tea can help someone who is struggling with stress and their cortisol levels. Specifically, 6 weeks of consuming black tea could lead to "lower post-stress cortisol and greater subjective relaxation."[6]

Get Enough Sleep

Research from the Department of Medicine at The University of Chicago found that sleep loss may affect the resiliency of the stress response[7]. 

Mediate

Research out of Australia found that meditation has "specific effects to work stress."[8]

Listen To Music

Research published in Frontiers in Psychology found that music can reduce cortisol levels[9].  Austria research has found that the type of music matters.  Specifically, YOU need to pick your own music![10] This makes sense as obviously you are the only one who knows what you prefer.

Focus On Your Diet

Eat a balanced diet[11]…..First, try your best to avoid sugars and flours. Eat plenty of fruits and vegetables. Eat a balanced, nutritious diet that contains plenty of fruits and vegetables. Eggs help lower cortisol levels in the blood while whole grain products help proteins control the production of cortisol in the body.

Exercise

Exercise on a daily basis to help with weight loss and weight management. Exercise also produces ‘feel good' endorphins that are released in the brain and combat stress and anxiety, a natural way to decrease the production of excess cortisol. Research from the Mayo Clinic found that yoga is a fantastic stress fighter.[12]

Take Your Vitamins

Take vitamin and mineral supplements, especially Vitamin C, which naturally lowers cortisol levels. Folic acid controls the actions and functions of the adrenal glands, which produce cortisol. Vitamin B5 and folic acid help lower cortisol levels. They can be found in foods like beans, fish, whole grains, peas, beans, sunflower seeds and fruits such melons and oranges[13].

Have A Lot Of Sex

Best. Research. Ever. Have sex for 14 straight days…...and reduce your anxiety! "Chronic sexual experience also reduced anxiety-like behavior. These findings suggest that a rewarding experience not only buffers against the deleterious actions of early elevated glucocorticoids but actually promotes neuronal growth and reduces anxiety."[14]

Get Some Sun

Getting sunlight can help lower your stress levels and the effects of Seasonal Affective Disorder (SAD) [15] Researchers in Melbourne found that “levels of serotonin—a neurotransmitter that regulates appetite, sleep, memory, and mood—are lower during the winter than the summer”[16]. So, spend a few minutes each day getting some rays. 
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Jay Coulter is a Mental Health Advocate and founder of the mental health advocacy platform Conquer Worry. Their mission is to create awareness of the resources that are available to those who struggle with mental health. With over 87,000 followers on Twitter (@conquerworry) and a growing Facebook community , they have expanded their outreach with a podcast - The Conquer Worry Show.
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[1] http://www.myprimetime.com/health/ailments_answers/content/sleeping_in/
[2]  http://www.ncbi.nlm.nih.gov/pubmed/16162447
[3] http://www.ncbi.nlm.nih.gov/pubmed/2556917
[4] http://www.the-aps.org/mm/hp/Audiences/Public-Press/Archive/08/10.html
[5] http://www.ncbi.nlm.nih.gov/pubmed/23420279
[6] http://link.springer.com/article/10.1007%2Fs00213-006-0573-2
[7] http://www.ncbi.nlm.nih.gov/pubmed/9415946
[8] http://www.ncbi.nlm.nih.gov/pubmed/21716708
[9] http://journal.frontiersin.org/Journal/10.3389/fpsyg.2011.00058/full
[10] http://www.ncbi.nlm.nih.gov/pubmed/21704068
[11] http://www.livestrong.com/article/28618-lower-high-cortisol-levels-naturally/
[12] http://www.mayoclinic.org/healthy-living/stress-management/in-depth/yoga/art-20044733
[13] http://www.livestrong.com/article/28618-lower-high-cortisol-levels-naturally/
[14] http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0011597
[15] http://www.webmd.com/depression/features/seasonal-affective-disorder
[16] http://www.healthline.com/health/depression/benefits-sunlight

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