Everybody feels stressed and anxious at one time or another. It is not necessarily a bad thing or abnormality. However, it is when this stress and anxiety becomes frequent and uncontrollable, that you need to make changes in your lifestyle and seek professional help.

Stress is unavoidable, but it is equally true that you can do things to reduce, minimize, and manage it. In this blog, we will share with you some useful insights into dealing with stress and anxiety in your everyday life.

This information will help you make a few positive changes in your life that will eventually lead to an improvement both in your mental and physical health so stay with us till the end.

women in calm posture

Here is all you need to know about reducing stress and anxiety in your life

Signs That Show You Are Feeling Stressed and Anxious
Main Causes of Stress and Anxiety
Tips for Reducing Stress and Anxiety i.e.,
  • Exercise Regularly
  • Healthy Diet Equals Reduced Stress  
  • Make a Journal
  • Practice Deep Breathing
  • Spend Time with Your Loved Ones
  • Create To-Do Lists
  • Eliminate Unhealthy Habits

Signs That Show You Are Feeling Stressed and Anxious

It is not possible to list all the signs of stress and anxiety here since every person feels it in their own way. However, there are some common signs that most people who suffer from stress and anxiety report experiencing. These include

  • A feeling of constant and persistent worry
  • Tightening sensation in the chest area
  • Sleeplessness
  • Irritability and mood swings
  • Diarrhea and constipation
  • Loss of appetite and sex drive
  • Muscle tension, aches, and pain
  • Difficulty in concentration
  • Heavy breathy and elevated heart rate

Main Causes of Stress and Anxiety

If you notice any one or more of these symptoms consistently, it might be due to increased stress or anxiety levels. These symptoms may arise due to several reasons. Following are a few of these

  • Genetic factors
  • Trauma
  • Work-related stress
  • Personality type
  • Gender, racial, and socioeconomic discrimination
  • Drugs and alcohol abuse
  • Physical or mental disorders
  • Level of available social support 
  • Relationship and family problems, etc.

Tips for Reducing Stress and Anxiety

Once you identify the signs of your stress and anxiety and their underlying causes, it should be your top priority to take the necessary measures to fight it back.

Here are a few simple things you can do to minimize stress and anxiety to ensure a healthier mind and body

  • Exercise Regularly

Doing light or intense physical activities is an effective way to relieve stress. You can start with small things like regular walks or bicycling and gradually incorporate other exercises into your routine.

Exercise does many positive things for your health. It can release feel-good endorphins that make you feel relaxed and at ease.

women exercising

Moreover, it can take your mind off of the things worrying you at the moment and focus it on your body movements which helps manage stress and anxiety.

You can also use self-monitoring to improve your fitness level by keeping track of your physical health progress. 

  • Healthy Diet Equals Reduced Stress

If you are chronically stressed, you resort to highly palatable foods that prove harmful in the long run. If your diet doesn’t contain certain essential nutrients that regulate your stress level and mood, it can make your condition worse.

healthy food on the table

So, make it a habit to eat healthy and avoid processed foods and beverages. You can instead add things like fruits, vegetables, beans, fish, nuts, and other nutrient-rich items to your diet to ensure you stay mentally fresh as well as physically fit.

  • Make a Journal

Journaling can serve as a very positive outlet for your pent-up feelings, thoughts, and emotions. Keep a journal where you write about anything that is bothering you at the moment.

women writing something

You can write about your day, how you felt when doing certain activities, or how different people and interactions made you feel. Be as specific as possible and let your real feelings out. Journaling helps you dissect your emotions and that can prove very helpful in combating anxiety and stress.

  • Practice Deep Breathing

Stress stimulates your sympathetic nervous system sending your body into a fight or flight response. It is accompanied by fast heartbeats and quicker breathing.

In this situation, deep breathing exercises can prove highly effective in calming you down. You can try diaphragmatic breathing, alternating nostril breathing, and box breathing exercises to feel at peace in stressful situations. 

  • Spend Time with Your Loved Ones

It is also observed that people who have fewer close connections tend to feel more stressed and anxious. The lack of a social support system can take a toll on your mental health.

So, try spending more time with your friends and family. You can also get a cute pet to cuddle and play with. Research suggests it can also release oxytocin in your body which is a hormone that can make your mood better.

You can join clubs, volunteer, or be a part of some sports team to spend more time with people. This gives both your mind and body much-needed activity and that can reduce stress.

  • Create To-Do Lists

If you feel stressed at work or you find it hard to maintain a healthy work-life balance, it may be because you do things randomly. You don’t have a clear idea about what things matter more and how much time you need to give to each thing in your schedule.

To-do lists are a great way to get organized. You can write all the things you need to do based on their priority in your to-do list. This can help you stay on top of everything and put all your energy into stuff that matters more.

  • Eliminate Unhealthy Habits

Managing your fitness and health in today’s world requires extreme care and due diligence. You need to identify habits that add more stress and anxiety to your life.

Things like smoking, excessive caffeine or alcohol consumption, unhealthy sleeping patterns, long screen time, consuming processed food, or using recreational drugs can be detrimental to your health.

Stop Smoking

As your physical health deteriorates, so do your mental health and self-esteem suffer. If this continues, you start feeling more stressed and anxious, and that further affects your physical and mental state.

So, pinpoint your destructive habits and take the steps to change them. This can make you feel good about yourself and that can significantly reduce your stress levels.


Being chronically stressed and anxious can really take a toll on your mental and physical health making it tough for you to even do everyday tasks at your home or place of work. 

The first step is to acknowledge you are having these feelings. If you know the signs of stress and anxiety and the underlying causes that are particular to you, it will be much easier for you to take the necessary steps to reduce the symptoms.

Regular exercise, journaling, eating healthy, and spending quality time with your dear ones are among the most effective ways you can get rid of unnecessary stress. 

We also advise you to seek professional help if your stress and anxiety symptoms are persistent.

Visit Accurate Meezan today to buy fitness scales to stay physically and mentally healthy, fit, and stress-free.


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