The year 2020 was unexpected and tiresome for everyone. The COVID-19 pandemic has forced us to change our lifestyle, create new routines, work, study or even exist in a totally different way from before.

The uncertainty about what might happen in the future, the economic crisis, and the social distance have caused an increase in stress levels for many of us. While it’s natural to feel worried during challenging times, too much anxiety can affect your mental and physical health.

If you’re struggling with pandemic stress, know that you’re not alone. There are numerous anxiolytic strategies and techniques to help you manage your stress levels.

Here are some of the most effective anxiolytics to help you combat pandemic stress:.

1. Mindfulness Meditation

Mindfulness meditation is a relaxation technique that involves focusing on the present moment while acknowledging and accepting your thoughts and feelings. Research suggests that mindfulness meditation can help reduce anxiety and stress levels.

It can also help rewire your brain to be more resilient and less reactive to stressful events. You can download guided meditations or practice mindfulness on your own for 10-15 minutes each day.

2. Deep Breathing Exercises

Deep breathing exercises can help lower your cortisol levels, regulate your emotions, and calm your nervous system.

Try the 4-7-8 breathing technique, where you breathe in for four seconds, hold your breath for seven seconds, and exhale for eight seconds. Repeat this process for 10 cycles.

3. Yoga

Yoga is a physical practice that combines breathing exercises, body postures, and meditation. It helps lower stress levels, improve mood, and increase resilience.

Try attending a virtual yoga class, or following a video tutorial on YouTube to get started.

4. Regular Exercise

Regular exercise has a positive impact on mental health. It can help reduce anxiety, depression, and stress levels. You don’t need to go to the gym to exercise. You can walk, jog, dance, or do bodyweight exercises at home.

Half an hour of exercise each day can make a big difference to your stress levels.

5. Aromatherapy

Aromatherapy involves using essential oils to promote relaxation and calm. You can use a diffuser to release essential oils into the air, or apply them directly to your skin.

Some essential oils that are helpful for reducing stress levels include lavender, peppermint, and chamomile.

6. Journaling

Journaling allows you to express your feelings and thoughts freely. It’s a great way to acknowledge and accept your emotions, and to discover what might be contributing to your stress levels.

You can start by writing down a few things that you’re grateful for each day, or by keeping a mood diary to track your emotions.

7. Time in Nature

Spending time in nature can have a calming effect on your mind and body. Research suggests that spending time in nature can lower cortisol levels and reduce stress levels.

Go for a walk in the park, take a hike in the woods, or simply sit outside and watch nature.

8. Music Therapy

Music therapy can reduce anxiety, lower blood pressure, and improve mood. You can listen to music that you find calming, or create a playlist of your favorite songs.

Alternatively, you can try playing an instrument or singing, which can be a therapeutic outlet for stress.

Having a social support system is important for mental health, particularly during difficult times. Reach out to friends and family members, or join online communities or support groups. It can help to know that you’re not alone.

10. Healthy Eating

What you eat can affect your mental health. A healthy and balanced diet can help improve your mood and reduce stress levels. Aim to eat a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.

Avoid processed foods, sugary and fatty foods, and excess caffeine and alcohol.

11. Laughter Therapy

Laughter is a great way to relieve stress and boost your mood. Watch a funny movie or TV show, read a humorous book, or engage in activities that make you laugh. Laughter can help release endorphins, which are natural mood boosters.

12. Art Therapy

Art therapy involves using creative expression as a way to alleviate stress and promote relaxation. You can draw, paint, sculpt, or create anything that you feel inspired to.

Art therapy helps you access your feelings and thoughts, and can help you process emotions with greater ease.

13. Massage Therapy

Massage therapy can help reduce anxiety and stress levels by promoting relaxation and releasing tension in the body. You can go to a massage therapist or learn how to do self-massage techniques at home.

14. Progressive Muscle Relaxation

Progressive muscle relaxation involves tensing and relaxing different muscle groups in the body, starting from your feet and moving upwards. This technique can help reduce stress levels and promote relaxation.

You can do this exercise for 10-15 minutes each day, or whenever you feel tense or anxious.

15. Acupuncture

Acupuncture involves inserting needles into specific points on the body to promote relaxation and alleviate stress. Acupuncture can also help improve sleep quality and reduce anxiety levels.

16. Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) is a type of talk therapy that focuses on changing negative thought patterns and behaviors. CBT can help you identify and challenge negative beliefs, and develop more positive coping strategies.

You can attend CBT sessions with a therapist, or use online resources to learn the techniques.

17. Brainwave Entrainment

Brainwave entrainment involves using audio recordings to synchronize your brainwave patterns with specific frequencies. This technique can help reduce anxiety, improve mood, and promote relaxation.

You can download ready-made audio files, or purchase a specialized device.

18. Dance Therapy

Dance therapy is a type of movement therapy that uses dance as a form of emotional expression and communication. Dance therapy can help reduce stress levels, improve mood, and increase self-awareness.

You can try following an online dance class, or simply move to music that makes you feel happy.

19. Herbal Supplements

Herbal supplements can help reduce stress levels and promote relaxation. Some of the most effective herbs for anxiety include chamomile, valerian, passionflower, and kava. You can take herbal supplements in a pill form or in an herbal tea.

20. Animal-Assisted Therapy

Animal-assisted therapy involves interacting with animals to promote relaxation and reduce stress levels. Research suggests that animal therapy can help lower cortisol levels, lower blood pressure, and improve mood.

You can try spending time with a pet, or visit a specialized therapy animal.

21. Reiki Therapy

Reiki therapy involves using gentle touch or non-touch techniques to promote relaxation and reduce stress levels. Reiki can help balance your energy centers and promote relaxation.

You can try a Reiki session with a trained practitioner, or learn how to do self-Reiki at home.

22. Color Therapy

Color therapy involves using certain colors to promote relaxation and reduce stress levels. Different colors are associated with different emotions and moods.

You can try wearing clothes or accessories in calming colors, or using colored lights or candles to promote relaxation.

23. Tai Chi

Tai Chi is a type of movement therapy that combines gentle movements, breathing exercises, and meditation. Tai Chi can help reduce stress levels, improve flexibility, and promote relaxation.

You can find virtual classes or video tutorials on YouTube to get started.

24. Mindful Eating

Mindful eating involves eating slowly and paying attention to the taste, texture, and smell of your food. Mindful eating can help reduce stress levels, improve digestion, and promote a healthier relationship with food.

You can practice mindful eating by turning off your devices, sitting at a table, and savoring each bite of your food.

25. Sleep Hygiene

Sleep hygiene involves habits and practices that promote healthy and restful sleep.

Establishing a regular sleep routine, limiting screen time before sleep, and creating a comfortable sleeping environment can all help reduce stress levels and promote relaxation.

26. Self-Care

Self-care involves taking care of yourself physically, emotionally, and mentally. Self-care can help reduce stress levels, improve mood, and promote relaxation. Try taking a bath, reading a book, or simply taking a nap.

27. Creative Visualization

Creative visualization involves using mental imagery to promote relaxation and reduce stress levels. You can imagine yourself in a peaceful and relaxing environment, or visualize a positive outcome to a challenging situation.

Creative visualization can help change your mindset and promote a sense of calm.

28. Gratitude Practice

Gratitude practice involves cultivating a sense of appreciation for the good things in your life. Gratitude can help reduce stress levels, improve mood, and promote a positive outlook.

You can write down three things that you’re grateful for each day, or simply take a moment to appreciate your surroundings.

29. Acceptance and Commitment Therapy

Acceptance and Commitment Therapy (ACT) is a type of therapy that focuses on accepting difficult emotions and thoughts, and committing to actions that align with your values.

ACT can help you learn to tolerate uncomfortable emotions without engaging in unhelpful behaviors. You can attend ACT sessions with a therapist, or use online resources to learn the techniques.

30. Counseling and Therapy

Counseling and therapy can help you develop coping strategies and tools to manage pandemic stress. If your anxiety levels are affecting your daily life, seeking professional help can be an effective way to address and manage your emotions.

Conclusion

The COVID-19 pandemic has affected everyone in different ways. Pandemic stress and anxiety are natural responses to an unprecedented situation. However, it’s important to find effective stress management techniques that work for you.

By implementing some of the anxiolytics listed above, you can cultivate a sense of calm and resilience during challenging times.