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10 Anxiety Relief Apps to Take the Edge Off When Stress Hits Hard

10 Anxiety Relief Apps to Take the Edge Off When Stress Hits Hard

Doesn’t it always seem to be the way that anxiety and panic attacks have a terrible habit of striking at the worst possible moment?

Sure, there’s never a *good* time to deal with them, but more often than not the stress hits hardest when we’re far beyond our comfort zone, with our usual anxiety relief tools well out of reach.

Perhaps we’re at a friend’s house, on the train or at the store. Wherever it is, when an attack strikes of the stress of the situation simply becomes too overwhelming, we could all use something quick, simple and effective to help us through it.

That’s where the leading anxiety relief apps we’re featuring today come in handy.

Over the past couple of years, a whole host of tools have come onto the market to help those dealing with stress, anxiety and depression gain some respite from their symptoms wherever they are, whenever they need them.

On the face of it, this is certainly good news. It means that however stress and anxiety manifests itself for you, and however you prefer to regain your calm, there’s a tool available that you can download and use at a moment’s notice.

But here’s the thing:

With so many of these apps now available, finding one that’s truly effective can take a long time and a lot of work.

Of course, there is an easier way.

Here, we’ve rounded up the very best anxiety relief apps currently available, each one tried, tested and reviewed to help you pick the ones that are going to work best for you.

1. Calm

    Deciding how to rank our top two anxiety relief apps was no easy task. Both calm and second-placed Breathe2Relax offer incredible value for a free app and have ultimately helped thousands of people to get their anxiety under control.

    In the end, however, it was Calm’s reputation as the world’s number one mindfulness and relaxation app which cemented its position at the top of the chart.

    Voted Apple’s App of the Year in 2017 and currently the third most popular iPhone app in the category of health and fitness, Calm offers a plethora of relaxing meditations.

    Each meditation comes with its own enchanting visuals and tranquil soundtrack, so you can always find one that’s just to your liking.

    Also available for Android devices, the app allows you to choose meditations ranging anywhere from a quick two to twenty minutes.

    Whilst the former can prove incredibly effective in an emergency, using the longer meditations on a regular basis can work wonders for keeping anxiety at bay and enjoying a greater sense of calm throughout day-to-day life.

    Like most of the apps on this list, Calm is free to download and has lots of free content that you can use right away. However, there are some options to purchase subscription-only content if you wish to.

    Best for: All-round stress-management and relaxation

    Rating:

    • iPhone rating : 4.8/5
    • Android rating: 4.6/5

    Available for iOS | Android

    2. Breathe2Relax

      Few apps have been more widely acclaimed nor as expertly put together as Breathe2Relax.

      As the name implies, the app helps you get through an anxiety attack by practising breathing techniques, with a particular focus on diaphragmatic or “belly” breathing.

      That said, this isn’t just as a great tool to use in an emergency.

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      Break it out regularly and practice some of the exercises whenever you simply want to enjoy a moment of quiet mindfulness or to help you feel fully relaxed before sleep.

      As you might expect from a tool developed by the National Center for Telehealth & Technology, this one has plenty of science behind it. A series of videos and graphics can show you how stress is affecting you in different parts of your body, as well as offering the best techniques to tackle that stress.

      Simple, effective, and very easy to use, this is well worth a download for anyone dealing with stress, anxiety, or panic attacks.

      Best for: Breathing exercises

      Rating:

      • iPhone rating : 4.4/5
      • Android rating: 4/5

      Available for iOS | Android

      3. Self-Help for Anxiety Management

        Developed by a team of psychologists, computer scientists and students at the University of West England in Bristol, Self-Help for Anxiety Management (or SAM, if you prefer) is one of the most fully-comprehensive anxiety relief apps currently out there.

        Whilst other tools tend to focus specifically on one aspect (such as breathing exercises or meditation), SAM sets itself apart as a one-stop-shop for all manner of tools, tips and techniques for busting stress, reducing anxiety, and dealing with panic attacks.

        The ability to connect and communicate with other SAM users is particularly helpful.

        Dealing with anxiety can often be a very lonely experience, especially if you don’t have anyone around you who really understands what you’re going through.

        To address this, SAM comes with a secure, private social network that puts you in contact with others who are going through a similar experience to you.

        That being said, the best part of this app is the ability to put together your own personalized toolkit of things that really help you.

        So, instead of relying solely on a pre-defined set of tools, any time you come across a resource that works for you, you can add it to your toolkit.

        That way, whenever you need it, you’ve got instant access to all the things you know you can rely on to help you out when stress or anxiety is at its peak.

        Best for: Putting together your own anti-anxiety toolkit

        Rating:

        • iPhone rating: 3.9/5

        Available for iOS

        4. HeadSpace

          With HeadSpace, you start off with a free trial version and then have the option to pay for premium content. Whilst that may not make it the ideal app for everyone, it does have plenty of benefits that make it a worthy inclusion on our list.

          The free version provides a complete course that teaches basic meditation techniques that you can use in a variety of situations to feel calmer and enjoy mindful living.

          Often, one of the biggest problems facing those with anxiety is that of racing thoughts; taking relatively benign situations (or those which would otherwise be only mildly stressful) and blowing them up into huge, terrifying ordeals.

          Most of the time, these terrifying ordeals never actually occur in the real world, but because we’ve created such large, vivid representations of them in our minds, we feel as though they’re entirely real.

          The result, of course, is heightened anxiety or a full-blown panic attack.

          HeadSpace addresses this by focussing on mindfulness — bringing us back into the present moment through a series of guided meditations and enjoyable animations.

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          The latter help teach valuable mindfulness skills that can help not just with stress and anxiety, but in tackling everyday life situations such as eating healthy, exercising and getting a restful night’s sleep.

          Best for: Mindfulness and meditations

          Rating:

          • iPhone rating : 4.9/5
          • Android rating: 4.6/5

          Available for iOS | Android

          5. Worry Watch

            Worry Watch is one of the few anxiety relief apps out there available exclusively for Apple devices. It’s also one of the few apps that you’ll need to pay up front to use.

            However, if you have $2.99 to spare, then you’ll find it well worth taking a few moments out of your day to download this very useful tool.

            Unlike other apps which help you to cope once the stress or anxiety is already at its peak, Worry Watch does something much different.

            It helps you to track and identify the trigger situations that cause much of your anxiety in the first place.

            Using the password-protected journal, you can log all the situations, circumstances, and people that cause you the most anxiety. You can even categorize different types of worry and note down how high the level of anxiety is that they cause.

            In turn, this can help you develop new coping strategies or come up with alternative ways of doing things which avoid those trigger situations.

            Revisiting these events, you’re also likely to see that the things you worried about the most never turned out even half as bad as you expected. In the long-run, this can help boost your confidence and reduce anxiety when going into similar situations.

            Best for: Identifying anxiety triggers

            Rating:

            • iPhone rating : 4.5/5

            Available for iOS

            6. MindShift

              Dealing with stress and anxiety can be terrifying and exhausting no matter what you’re age.

              Yet for teenagers and young adults, it can be practically debilitating, preventing them from enjoying the best possible opportunities in life as they work their way out of high school into the wider world.

              Developed by the Canadian charity, AnxietyBC, MindShift remains one of the best tools out there for helping young people overcome this crippling anxiety and develop effective coping strategies for almost all aspects of life.

              Through a combination of learning exercises, meditations, and tools, MindShift helps users to change the way they think about anxiety and stop it from controlling their lives.

              A highlight is the “chill out tools,” designed to aid relaxation and mindfulness. These can prove particularly effective in stressful situations or in helping youngsters whose sleep is affected by anxiety.

              Elsewhere, breathing exercises and various strategies can be taught to tackle a series of issues including social anxiety, panic, conflict, and riding out the intense emotions that play such a big part in the lives of growing young people.

              Best for: Teenagers, and young adults with anxiety

              Rating:

              • iPhone rating : 3.7/5
              • Android rating : 4.1/5

              Available for iOS | Android

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              7. Pacifica

                Cognitive Behavioural Therapy (CBT) has long proven to be incredibly effective in coping with stress, anxiety and depression.

                Pacifica takes the most prominent principles and most useful tools of CBT and packs them into one helpful app, along with meditations, mindfulness exercises, and more.

                By far one of the most beautifully designed apps featured today, the app is like having your own CBT therapist in your pocket at all times.

                Once downloaded, you can keep a private journal to record your thoughts and log trigger situations (much like you can with Worry Watch). The CBT-based analytics tools can then help you to break the negative thought cycles that cause much of the stress, anxiety or depression about a certain event or circumstance.

                You can also set daily goals and challenges and work through audio lessons and activities designed to teach you new ways of coping with your anxiety.

                As with other apps, there’s also a social component where you can connect and share stories, tips and advice with other users.

                Pacifica is free to download and use, but some content is only available via a paid subscription.

                At time of writing, said subscription will cost you $8.99 per month, $53.99 per year, or $199.99 for a lifetime membership.

                Best for: CBT-based exercises

                Rating:

                • iPhone rating: 4.7/5
                • Android rating : 4.5/5

                Available for iOS | Android

                8. Inner Balance

                  It’s unique, it’s innovative, and it’s very helpful, so why does Inner Balance rank so far down on our list?

                  One word:

                  Price.

                  Sure, the app itself is free to download, but if you’re going to actually make any use out of it, you’ll need to shell out around $130 for a wearable sensor.

                  If you have that kind of money available, then this is certainly worth the investment.

                  What it does is looking at the physical effects of stress and anxiety, and helping to get those effects under control in a way that promotes calm, relaxing feelings.

                  When stress is high, or when we’re in the midst of a panic attack, our breathing and heart rate shoots through the roof.

                  Inner Balance teaches users how to monitor this. It also teaches how to get breathing, heart rate, and emotions all in alignment, turning anxiety into calm and reducing the overwhelming sense of fatigue that can often follow an attack.

                  Best for: Tracking and improving the physical effects of stress or anxiety

                  Rating:

                  • iPhone rating: 4.7/5
                  • Android rating: 3.6/5

                  Available for iOS | Android

                  9. Panic Relief Free

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                    Though all of the tools we’ve listed here do a great job in reducing overall anxiety levels and promoting positive mental health in the long-term, Panic Relief goes one better:

                    It provides emergency support when you really need it the most – in the middle of an actual panic attack.

                    As we’ve already discussed, a panic attack can send heart rates haywire and make breathing incredibly erratic.

                    Naturally, this makes it harder to concentrate, which is why it’s very helpful to find that Panic Relief is so quick and simple to use, even when you’re at the height of an attack.

                    Once you’re in, you can access four animated tutorials that talk you through proven techniques to minimise the physical effects of an attack, slow your breathing back to a normal pace, and ultimately help you feel more relaxed.

                    Best for: Dealing with panic attacks

                    Rating:

                    • iPhone rating: 4/5
                    • Android rating: 4.6/5

                    Available for iOS | Android

                    10. Rain Rain Sleep Sounds

                      Finally, we get to an aspect of our lives that can cause us the most problems when it is impacted by high-level anxiety.

                      All those racing thoughts, worries and stresses can often leave us tossing and turning through the night. This lack of sleep then affects our ability to function the next day and causes us no end of health problems. As a result, we often find our anxiety increasing, and thus the vicious cycle continues.

                      Rain Rain Sleep Sounds looks to break that cycle by providing a menu of endless soundscapes designed to help users drift away into a peaceful night’s rest.

                      Most of the tracks are different forms of rain (such as rain falling in the city or at the seaside), but a few, such as crackling fires and thunderstorms, may be more to your liking.

                      Choose one high-quality track, set it to play, and it will keep on doing so all through the night, lulling you into a restful state so that you can wake up fresh and ready to tackle your day.

                      Best for: Getting a peaceful night’s sleep

                      Rating:

                      • iPhone rating: 4.8/5
                      • Android rating: 4.4/5

                      Available for iOS | Android

                      The verdict: Picking an anxiety relief app that’s right for you

                      From physical health to mental and emotional anguish, anxiety can manifest itself in many forms.

                      The good news is that no matter which of those forms you’re struggling with the most, there’s an app that’s tailor-made to help you with it.

                      Finding it impossible to get out of a debilitating panic attack? Panic Relief is just the thing.

                      Need help maintaining a sense of calm throughout your day-to-day life? HeadSpace or Pacifica may be more to your liking.

                      That being said, there’s nothing to say you have to download just one app and stick to it.

                      Since almost all of the tools featured here are free to at least try out, why not choose a handful that look to be the most helpful and test them for yourself?

                      You never know, you may just find the one thing that makes all the difference when it comes to taking control of your anxiety and leading a happier, calmer life.

                      Featured photo credit: Unsplash via unsplash.com

                      More by this author

                      Chris Skoyles

                      Coach, and trainee counsellor specializing in mental health and addiction.

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                      Last Updated on March 30, 2020

                      Why You’re Feeling Tired All the Time (And What to Do About It)

                      Why You’re Feeling Tired All the Time (And What to Do About It)

                      Feeling tired all the time?

                      Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

                      I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

                      Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

                      If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

                      In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

                      What Happens When You’re Too Tired

                      If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

                      Here are some common examples of what happens when you’re feeling tired:[3]

                      • You may have trouble focusing because memory and learning functions may be impaired within your brain.
                      • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
                      • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
                      • You may find it more difficult to exercise or to perform any type of athletic activity.
                      • Your immune system may weaken causing you to pick up infections more easily.
                      • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
                      • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

                      Are you saying that feeling tired can make me overweight?

                      Unfortunately, yes!

                      Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

                      Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

                      Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

                      Why Are you Feeling Tired All the Time?

                      Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

                      Here’s a quick overview of each root cause of feeling tired all of the time:

                      1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
                      2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
                      3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

                      The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

                      It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

                      Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

                      Feeling Tired vs Being Fatigued

                      If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

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                      Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

                      Tiredness is primarily about lack of sleep.

                      But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

                      Symptoms of fatigue include:

                      • Difficulty concentrating
                      • Low stamina
                      • Difficulty sleeping
                      • Anxiety
                      • Low motivation

                      These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

                      Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

                      How Much Sleep Is Enough?

                      The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

                      Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

                      So, quantity and quality do matter when it comes to sleep.

                      The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

                      Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

                      Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

                      If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

                      And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

                      It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

                      4 Simple Changes to Reduce Fatigue

                      Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

                      1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
                      2. Exercising regularly
                      3. Using stressbusters
                      4. Creating a bedtime routine to sleep better

                      So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

                      After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

                      In addition, I lost two inches off my waist and looked and felt better than ever.

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                      I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

                      Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

                      • L is for Lifestyle and means living healthy including getting enough sleep.
                      • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
                      • A is for Attitude and means thinking positive and reducing stress whenever possible.
                      • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

                      The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

                      And yes, there does seem to be an important correlation between being lean and feeling rested.

                      But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

                      L — Living Healthy

                      Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

                      So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

                      In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

                      As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

                      Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

                      1. Unplug

                      Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

                      So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

                      2. Unwind

                      Do something to relax.

                      Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

                      3. Get Comfortable

                      Ensure your bed is comfortable and your room is set up for sleep.

                      Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

                      Also, it’s ideal if your bedroom is dark and there is no noise.

                      Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

                      If your mind is still active, write a to-do list to help you fall asleep faster.[7]

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                      Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

                      This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

                      E — Exercise

                      Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

                      That’s what happened in my case.

                      But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

                      As part of my lifestyle upgrade, I knew I needed to move more.

                      My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

                      That made sense to me.

                      So, I decided to swim.

                      I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

                      Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

                      Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

                      So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

                      If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

                      A — Attitude

                      Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

                      When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

                      Do you want to know what that master stress-busting technique was?

                      Breathing.

                      But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

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                      Here’s how you do “Long-Exhale Breathing”:

                      1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
                      2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
                      3. Hold your breath while you count to 7 mentally and enjoy the stillness
                      4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
                      5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
                      6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

                      This type of “long-exhale breathing” is scientifically proven to reduce stress.

                      When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

                      Plus, this is a great technique for helping you get to sleep, too.

                      N — Nutrition

                      Diet is vital for beating fatigue – after all, food is your main source of energy.

                      If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

                      Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

                      For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

                      Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

                      Here’re 9 simple diet swaps you can make today:

                      1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
                      2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
                      3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
                      4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
                      5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
                      6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
                      7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
                      8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
                      9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

                      Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

                      That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

                      Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

                      The Bottom Line

                      If you are tired of feeling tired, then there is tremendous hope.

                      If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

                      If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

                      • Enough High-Quality Sleep with Bedtime Routine
                      • Regular Exercise You Love
                      • Stress Reduction with Long-Exhale Breathing
                      • Fatigue-Reducing Diet

                      Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

                      More Tips to Help You Rest Better

                      Featured photo credit: Cris Saur via unsplash.com

                      Reference

                      [1] YouGov: Two-fifths of Americans are tired most of the week
                      [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
                      [3] The New York Times: Why Are We So Freaking Tired?
                      [4] Mayo Clinic: Chronic fatigue syndrome
                      [5] Mayo Clinic: Lack of sleep: Can it make you sick?
                      [6] Ask Dr. Sears: The L.E.A.N. Lifestyle
                      [7] American Psychological Association: Getting a Good Night’s Sleep
                      [8] Yoga International: Learning to Exhale: 2-to-1 Breathing

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