8 easy steps to relieve stress
The best ways to deal with stress. We have selected some of the most effective ways to deal with stress.
INNA CODRU , FEBRUARY 16, 2020
Stress is not good for you or your health. For example, for almost 54% of Americans, stress has become a part of their lives. It can be both stress from work, and problems in the family or in dealing with financial issues. Whatever the cause of stress, it is in any case unhealthy.
Here are 8 simple steps to relieve stress in everyday life:
UNDERSTAND THE SOURCE OF STRESS
When it comes to stress, it's amazing that most people don't even realize they're stressed. Common signs of stress include: excessive tension in the muscles, involuntary clenching of the jaws or hands, a feeling of cramps in the abdomen, a nervous tic in the eye area. Other prominent symptoms are frustration and anger.
Whenever you feel stressed, try to find out the cause of your stress first. One of the most common stress factors is financial problems. Enlist the help of friends or family. Talk to a financial advisor. No matter what, a professional will help you find the right way out even from a difficult financial situation. In any case, they will tell you how to work effectively with collectors.
Other sources of stress can be your work or family problems. Find out how you can deal with them. Don't leave everything to chance. Try to find a solution to your problems. This will help you use your energy in a positive way, which can also be a good stress reliever.
PRACTICE DEEP BREATHING TECHNIQUES
When you are under stress, your body starts releasing stress hormones. When you feel a rapid heartbeat and your breathing becomes faster, sit down and take a deep breath. Deep breathing activates your nervous system, which in turn helps your body to relax.
Start by concentrating on your breath. Take a deep breath. Breathe through your nose. Fill your lungs with air. Exhale slowly through your mouth. Repeat the exercise 10 times. The respiratory rate will decrease. Feel how your body relaxes (example of breathing exercises in the VIDEO below).
EXERCISES
One reason for the increase in stress for many people is a decrease in physical activity. Your body needs physical exertion to give your brain a rest to get rid of all mental stress.
When you exercise, your body releases hormones called endorphins. Endorphins are natural pain relievers and help your body fight stress. The release of these hormones also improves the quality of your sleep, improving your mood and reducing stress.
Some types of exercise you can try are walking, running, fitness, dancing, swimming, etc.
Video note. Exercises (including breathing) to relieve stress:
USE YOUR FEELINGS
Sensory experiences can help you deal with stress in an effective way. As you use each of your five senses, you become more aware of what is around you. It helps to relieve stress at a relaxed pace. Here's how you can use each feeling to relieve stress:
Vision: Close your eyes and imagine a place where you were very happy. It could be your childhood home or just a beautiful place you recently traveled to. Also another way to use sight is to go outside. Go to a park or other scenic spot. Enjoy what you see around you. You can also arrange flower bouquets in your home to color your life.
Rumor: Listen to calm, good music. You can use any classical music you like as a background to make it easier to relax.
Smell: Light candles or open essential oils. Some good soothing scents you can try are lavender, patchouli, neroli, rose, and sandalwood.
Touch: Relax your muscles and body with a good massage. Most professional massage therapists are able to quickly relieve muscle tension. Give your spouse a good kiss. Hug your children. Take a warm bath or relax under a warm blanket.
Taste: Trying to "eat" your problems can add a dozen inches to your waist, which can also be a source of serious stress. Whenever you eat, enjoy it. Make small portions and enjoy the flavor with every bite. Enjoy your favorite snack or meal. Cooking, of course, will take time, but it's worth it.
Some stress relief foods you can try are dark chocolate, citrus fruits, and foods containing omega-3 fatty acids. You can also try drinking soothing herbal teas.
"DISCONNECT" FROM THE WORLD
When most people are stressed, they turn to the media. They watch TV or mindlessly "sit" on their mobile phones. After all, in order to turn off stress, you need to focus on something else. But research shows that using media, including smartphones, actually INCREASES stress levels.
Switch off the news and media. Even if you don't feel stressed on a particular day, don't let the media entertain you. Turn off the TV for the rest of the day. Do not use Wi-Fi on your mobile phone during the day, no matter how scary it sounds. Turn off your cell phone as soon as you get home. If you can't do it daily, do it at least three or four times a week.
GATHER WITH FAMILY AND FRIENDS
The right way to forget about stress is to spend time with family and friends. Plan an outdoor picnic. Laugh and smile together. Discuss your concerns. Be a real support for each other. Don't be afraid to ask for help.
When you spend time with your loved ones, your body releases oxytocin. Oxytocin is a natural stress reliever. This is especially true for women and children.