Stress is a common experience in today’s world. It is generally considered that adults are more prone to stress, and at least 60% of adults experience stress.
When a person experiences stress, it triggers emotional tensions in the forms of frustration, anger or nervousness.
During the event of stress, the body releases two hormones, cortisol and adrenaline, which causes muscle tension, an increase in blood pressure and heart rate. If untreated, over time, it leads to chronic stress, which can have adverse effects on health.
The following are the 15 simple techniques to relieve stress:
1. Exercise
During exercise, the brain releases endorphins which alleviates pain and help to reduce stress.
Cardio or aerobic exercise, for example, walking, cycling, or dancing, is recommended along with some physical activity. Schedule a routine and try to exercise for at least 150 minutes per week.
2. Relaxation Technique
A stressed person breathes faster and takes shallow breaths because of high heart rates. One of the recommended techniques is 4-7-8 breathing, where the person inhales for 4 seconds, holds for 7 seconds and exhales for 8 seconds.
This technique helps in slowing down heart rate while focusing on breathing.
3.More sleep
A stressed person feels harder to sleep. An adult requires seven to eight hours of sleep every day. In such a case, establishing a sleep routine is mandatory.
The routine will help the body’s internal clock called circadian rhythm so that your body will be ready at the set time of sleep. Turning off electronic devices is always recommended by specialists.
Along with these, a pre-bedtime ritual is also necessary to calm your mind, like a hot bath, reading a few pages, or listening to music.
4. A healthy diet
Eating lots of fast food, sugar, or processed food will make the condition worse. Some stress-reducing nutrients should be included in your diet. Those nutrients are Vitamin C, which helps in lowering blood pressure.
Complex carbohydrates increase the production of serotonin which regulates mood and happiness. Magnesium helps in better sleep. Omega-3 fatty acid helps to reduce stress hormones.
Some of the food that contains these nutrients are broccoli, cauliflower, fruits, spinach, soybeans, nuts and seeds and fish like tuna and salmon.
5.Laugh
Laughter is one of the best medicines for stress. Laughing makes the body take more oxygen, which helps stimulate the heart, lungs, and muscles by increasing the levels of endorphins.
A few ways to induce laughter are watching a funny TV show or a movie, reading a humorous book, or listening to a comedy podcast.
6.Less caffeine
Using the right amount of caffeine is beneficial, but too much caffeine intake can lead to insomnia. Limit caffeine intake by using alternatives such as decaffeinated coffee, herbal tea, water or, fruit juices.
7. Walking
Walking reduces the production of adrenalin and cortisol by releasing hormones like serotonin which makes it feel good. Make a habit of walking whenever it suits, morning or evening.
8. Using perfume
Smell has an immediate impact on emotion. Smelling a particular fragrance can have a better effect on moods. It is recommended to use scents that are familiar to your senses and brings joy to your body.
9.Avoid Alcohol
Alcohol raises stress levels in the body by releasing the stress hormone cortisol. While craving for a cocktail during stress, go for a booze-free cocktail or herbal tea.
10. Keep a journal
Journal is the process of writing down your feelings, thoughts and emotion. It is not about becoming an author but helping reduce stress. Jotting down your deepest emotions can make you familiar with how your mind thinks, and that might unlock some good ideas for you to control such emotions as long as it makes you feel good.
11.Music
Music is also a kind of medicine. Listen to some soul-soothing music. Because music reduces heart rate, which significantly lowers stress.
12. Think Positively
Stress arises from negative thoughts. In fact, our brain is hardwired to focus on negative thoughts easily. The practice of eliminating negative thoughts and concentrating on positive thoughts helps reduce stress.
In this busy life, stress has become a part of our lives. But it doesn’t mean that we should succumb to it. The world will never get easier unless we manage it to our benefit.
The final thought is that we all deserve a happy, healthy and positive life, and we all will deal with it in better ways.
