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Diet and Lifestyle to Manage Stress / Anxiety


  • Stress has become an integral part of life.
  • Professional commitment and growing demands has taken toll of one's life.
  • Disappointment, expectation, frustration, no satisfaction is something that people have started facing every day.
  • Though responsibilities and work is something that not going to end till our lifetime but we can manage stress to a reasonable level by taking few measures and making small changes in our life.

Opt for Healthy Diet and Lifestyle to Stay Stress Free and Enjoy Your Life to the Fullest.


  • Healthy lifestyle can help in reversing the stress and also reducing the negative effects of stress.
  • Leading a healthy lifestyle is important for the health and wellness of the body.

1. Exercise

  • Daily exercise helps a great deal in removing harmful toxins from the body and reducing fatigue.
  • It releases endorphins into the brain that relaxes ones mood.
  • It also prevent other health problems in the body.

2. Sleep

  • Adequate amount of sleep is a key to the healthy life and benefits both emotionally and physically.
  • In addition to this, sleep also boosts sex drive.

3. Limit Cell Phones and Internet

  • Though various social networking sites are a source of socializing but in an actual term we are isolating our self from the real world.
  • Try to give some time to yourself and appreciate the nature rather than the "fictitious world" that most of us live in.

4. Organizing

  • People who are well organized in their life have the ability to face any kind of hurdle.
  • They see every problem very practically and always come up with a solution.

5. Make a Journal

  • Our faced pace life doesn't even gives us time to speak to our self.
  • Keeping a journal and writing how you feel will help you to actually know your problem and you will discover that you have the ability to solve your problems.

6. Manage Time

  • This is one of the main reason of stress for many people.
  • Lack of time for our self and loved ones frustrates us and changes in the form of stress.
  • Divide time both for your personal and professional life. This will keep you happy as well as satisfied.

7. Do What You Love

  • Most valuable and important things in life are free.
  • If a dance move or soothing music is enough for cheering you up then go for it whenever you feel low.

8. Stay Away From Negativity

  • Stay away from the people who makes you feel bad about yourself.
  • Try to stop interacting with such individual altogether and focus on the people who bring happiness in your life.

9. Face Your Problem

  • Some of the thing that we all do when we are stressed out is cutting off contacts with family and friends.
  • We try to isolate our self from the world thinking that it will keep us away from all kinds of problem but it can only offer us temporary solution.
  • Face your problem, try to find solution.
  • That will give you immense satisfaction at the end of the day.

10. Laugh Often

  • Laughing is a good therapy.
  • Laughter stimulate circulation and helps in muscle relaxation.
  • In a long term, it also improves the immune system and provides personal satisfaction.

11. Spend Time with Your Family and Friends

  • Spending time with the people whom you know actually love you can help in a big way of releasing frustration.
  • Moreover, they can also show you a different perspective of looking into things.

12. Avoid Procrastination

  • Procrastination generally means carrying out less important task in place of urgent and important things.
  • Procrastinating will bundle up task that you have to do one day or the other which will eventually lead to stress.
  • Try to prioritize things in your life and working according to that.

13. Set Boundaries

  • Being optimistic is a good thing but being over ambitious can put you in trouble.
  • Stop rushing, take things in easy pace and enjoy each and every phase of your journey to the success.

14. Cry Out Loud

  • Though crying is always associated with grief but crying sometimes can help in releasing stress.
  • Since crying is also one way of expressing ones feeling when someone is crying he or she is releasing that stress or feeling.
  • But that nowhere means one should always cry.
  • Keep smiling because 'Life is Beautiful'.

15. Sex

  • Though most of us confine sex to the pleasure but having sex has a lot of health benefits.
  • Sex helps a great deal in improving the mood.
  • Those who indulge in a regular bed activity can handle the stress more effectively and are happier people.

16. Yoga

  • Yoga is an effective stress reliever and also helps in reducing the anxiety level in the body.
  • Anxiety is the common cause of mental illness among most of the people in the world.
  • Yoga helps a great deal in alleviating stress and anxiety.

There are some Yoga poses that One can Practice Every Day for Reducing Stress Level.

  • Anjali Mudra (Salutation Seal)
  • Sukhasana (Easy Pose)
  • Mayurasana (Peacock Pose)
  • Bitilasana (Cow Pose)
  • Uttana Shishosana (Extended Puppy Pose)
  • Viparita Karani (Legs Up the Wall)
  • Marjaryasana (Cat Pose)
  • Supta Baddha Konasana (Reclined Bound Angle Pose)
  • Balasana (Child's Pose)

17. Meditation

  • Meditation has been in practice from thousands of years for getting rid of various kinds of ailments and providing deep relaxation to both mind and body.
  • Meditation is commonly used for relaxation and stress reduction.
  • It helps in reducing negative emotion in the body and managing stress.

18. Pranayama or Breathing Exercise

  • Pranayama helps to control the flow of life force.
  • Pranayama like Sukha Pranayama helps in relieving stress, hypertension and depression.
  • Likewise, Sheetali also reduces tension and high blood pressure.
  • Bhramari and NadiShodhan relax the body muscles and provide peace and joy.

19. Massage

  • Massage is an effective way of reducing and managing stress.
  • It relaxes muscles, slows down the breathing rate and also decelerate heart rates.
  • Massage reduces the muscular tension of the body and provides immediate relief.

20. Shirodhara

  • Shirodhara is an Ayurvedic therapy that stabilizes and balances the mind.
  • It is the most effective treatment for reducing stress.
  • It enhances the blood circulation of the brain and calms mind and body.
  • Shirodhara also improves insomnia and improves metabolism.
  • It makes a part of Panchkarma.

Things to Avoid in Lifestyle for Reducing Stress

  • Improper sleep
  • Smoking
  • Alcohol
  • Late night work
  • Sitting in front of computer 24/7


  • People who eat a healthy and balanced diet are far happier than the one who eat poor diet.
  • Eating healthy and nutritious food is the simplest and basic way of reducing stress.
  • Green vegetables and fruits provides body the ability to fight back the ill-effects of stress.
  • Nutritious food items also controls the anxiety level of a person.
  • One should take healthy diet on everyday basis for overall wellbeing.
  • Therefore it is very particular about the food that we eat.
  • Some of the food items that can helps us to reduce the stress level are fruits, vegetables, yoghurts, fish and soups.

1. Green Tea

  • Green tea is known for its anti-oxidant and rejuvenating properties.
  • It works great in reducing stress level and in improving the immunity in the body.

2. Milk

  • Milk is the great stress buster.
  • Milk contains calcium that helps in easing anxiety and controlling mood swings related to PMS (premenstrual syndrome).
  • If you are fat conscious, you can opt for skim or low-fat milk.

3. Raw Vegetables

  • Raw veggies helps us to ease the stress levels in the body.
  • Crunchy vegetables helps us to ward off the tension.

4. Nuts

  • Nuts like pistachios, walnuts and almonds helps in reducing the stress level in the body.
  • In addition to this, nuts eases the heart's inflammation and also protects the body from the ill-effects of stress but make sure that you don't overdo it since they are rich in calories.

5. Spinach

  • Spinach is a very nutritious food item.
  • It contains magnesium that improves body's response to stress and also prevent migraine headaches.

6. Asparagus

  • It is a rich source of folic acid.
  • It produces serotonin.
  • Serotonin is the chief chemical that affects the stress level in the body.
  • It also stabilizes mood.

7. Carrots

  • Munchy vegetables like carrots helps a great deal in warding off stress.
  • It is considered a smart snacks for relieving stress.
  • In addition to this, it comes under low calorie diet so one does not have to worry about extra calorie or weight gain.

8. Avocados

  • It is a good source of monounsaturated fat and potassium that lowers blood pressure.
  • By managing blood pressure, it reduces the ill-effects of stress.

9. Fish Containing Omega-3 Fatty Acids

  • Food containing omega-3 fatty acids like salmon enhances the serotonin level in the body.
  • It also limits the production of anxiety producing hormone in the body like adrenaline and cortisol.

Foods to Avoid in Diet for Reducing Stress

  • Cold drinks
  • Spicy food
  • Processed foods
  • Junk foods
  • Candy sweets
  • Coffee
  • Energy drinks
  • Trans fatty acids like hydrogenated vegetable oil

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