At some point, we all experience stress. It’s a normal consequence of life. But when stress affects you daily to the point that you feel tired, sick, and anxious, it needs to be addressed.

Chronic, untreated stress can wreak all kinds of havoc on the body. It can cause everyday health problems such as headaches and back pain and lead to serious conditions like depression, high blood pressure, and type 2 diabetes. Sometimes, stress can even be life-threatening. Thus, it’s important to find ways to relieve it.

Here are 10 easy ways to relieve stress and anxiety…

Eliminate Caffeine

Caffeine, when consumed in moderation, can be healthy, several studies show. But it isn’t for everybody. The stimulant is known to increase stress and anxiety levels – especially in high doses.

If you find that caffeinated beverages and foods like coffee, tea, chocolate, and energy drinks make you anxious and jittery, consider eliminating caffeine from your diet. Or at least reduce it.

Exercise

Exercise is a powerful tool for combating stress and anxiety, as it reduces stress hormones like adrenaline and cortisol levels and releases endorphins. Moreover, it improves sleep quality.

The bottom line is that physical stress relieves mental stress, and people benefit most when exercising regularly. Activities such as jogging, walking, dancing, and swimming can be particularly beneficial.

Chew Gum

Chew a stick of (sugar-free) gum when you feel stressed. Chewing gum can relieve stress fast, and some studies have shown in addition to increasing your sense of well-being. And the harder you chew, the better.

According to experts, chewing gum reduces stress because it lowers cortisol levels and promotes blood flow to the brain. Gum chewing also arouses the brain and stimulates the senses, improving mood.

Take a Supplement

There are a number of supplements that can effectively reduce stress and anxiety. Valerian, kava-kava, lemon balm, ashwagandha, and omega-3 fatty acids are some of the better-known options.

A word of caution: Some supplements can produce side effects and interact with medications. Be sure to contact your doctor before taking any new supplements if you have a medical condition.

Laugh

When it comes to relieving stress and anxiety, laughter really is the best medicine. It fills your body with oxygen, relaxes muscles, and regulates the stress response. Of course, it also improves mood.

To bring more laughter into your life, you can read funny books, follow a funny TV series, or simply hang out with people who make you laugh more often. You could even start a joke jar at work or at home.

Do Yoga

There’s a reason why yoga has continuously grown in popularity over the years. In fact, there are several reasons. One of them is reduced stress and anxiety levels in women and men.

Yoga reduces stress and anxiety by lowering cortisol, heart rate, and blood pressure. Also, it increases gamma-Aminobutyric acid (GABA), a chemical in the brain that reduces feelings of fear and anxiousness.

Listen to Music

Music has the ability to reduce stress. Soothing music, especially. Slow instrumental music induces relaxation by lowering blood pressure, slowing down heart rate, and keeping stress hormones at bay.

Some kinds of classical and Celtic instrumental music – and songs that incorporate nature sounds – are particularly effective at decreasing stress. However, any music that you enjoy can be helpful.

Cuddle

Cuddling, as well as hugging, kissing, and sexual intercourse, can help with stress reduction. This is because physical contact releases oxytocin, lowering cortisol levels and blood pressure.

By the way, it’s not only humans who cuddle to relieve stress; some animals do this, too. The chimpanzee is one example. According to biologists, consolation after conflicts relieves stress in great apes.

Play with Your Pet

Do you play with your dog or cat on a regular basis? This is another activity that releases oxytocin (also known as the love hormone), lowering stress levels and increasing feelings of happiness.

As a bonus, you get the long-term and short-term benefits of running around and exercising with your furry animal friend, which extends way beyond stress and anxiety reduction.

Breathe

The sympathetic nervous system is activated by mental stress. This triggers the flight-or-fight response in the body, where stress hormones are released, and disturbing physical symptoms occur.

Deep breathing exercises like abdominal breathing, diaphragmatic breathing, and paced respiration fire up the parasympathetic nervous system, stimulating the relaxation response and countering stress.