10 Amazing Steps To Relieve Stress
Undergoing a stressful lifestyle? Take ten minutes to try one of the below steps and decline your stress levels.
Before observing these 10 amazing steps to relieve stress, let us know a bit about the word “STRESS”.
WHAT IS STRESS?
Stress can be defined as a feeling of emotional or physical tension. It’s our body’s response to or reaction to pressure from a certain situation or challenge. When humans face a threat or challenge they have a partly physical response. Stress does come up with different common signs including being mentally unrest, sadness, including insomnia. This is caused by too much work, illness, poverty, being under a lot of pressure/time of uncertainty. According to research our “health”, “well-being”, and “stress” are all connected.
The different types of Stress we undergo are; Acute, Episodic acute, and chronic stress.
Some interesting facts about the stress you should know;
- Stress is a hormonal response from the body.
- Stress causes sleepless nights.
- It gives you mental unrest.
- Usually, know for causing angry mood.
- Women turn up more supine to stress than men.
- Stress can overburden your mind with incessant worries.
- You may feel jittery from stress.
- Stress can make you feel hot.
- Digestive problems may occur.
When you are knockdown by a challenge, how do you respond?. Long-term, acute stress or low grade takes a serious toll on your body and mind. So don’t ignore the feeling of constant anxiety or tension. You need to understand the way your body system works. Learning how to use these 10 amazing steps to relieve stress and its negative impacts on every day.
10 Amazing Steps to Relieve Stress
Ensure Regular Exercise
Exercise is one fundamental means for maintaining mental fitness and reducing stress. Research shows that it is very effective at reducing fatigue, improving alertness and concentration in the body. This can be especially helpful when stress has depleted your energy or ability to concentrate. During physical activities or exercise, a chemical in the brain is produced called “endorphins” that act as natural painkillers. These improve the ability to sleep, which in turn reduces stress. Not all stress is bad. But long-term stress or chronic stress can lead to health problems. Preventing and managing this stress can lower your risk for other conditions. Like depression, high blood pressure, obesity, and heart disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular physical activity or exercise can improve your quality of life. It also strengthens your heart and improves your circulation.Examples of aerobic exercises or physical activities that can rein stress:
- Jogging or running
- HIIT workouts.
- Brisk walking.
These exercises are very essential to the body. They are professional stress curber, in the sense that they
< Improve your memory and brain function.
< protect against many chronic diseases.
< Aid in weight management.
< Improve your quality of sleep.
< Reduce feelings of anxiety and depression.
Observe Proper Rest / Sleep
Observing proper sleep has been a major problem people go through. A good night’s sleep helps recharge the body and brain and do away with stress. Stress can’t exist in the presence of inner balance and harmony. Sleep plays a vital role in good health and well-being throughout your life. Getting enough sleep at the right times can help protect your mental health, physical health, quality of life, and safety. The way you feel while you’re awake depends in part on what happens while you’re sleeping. Some of the most serious disadvantages associated with sleep denial are diabetes, heart attack, heart failure, or high blood pressure. Other potential problems include obesity, depression, and low sex drive.
Sleep denial can even affect your physical appearance. Stress can’t exist in the presence of inner balance and tranquility. In addition, a perfect bedtime is an energetic mechanism against stress and fatigue during the day. It boosts your mood and sharpens your memory.
Some Benefit Of Having A Good Bedtime Rest
- Sleep Can Boost Your Immune System.
- Sleep Can Strengthen Your Heart.
- Better Sleep Generates Better Mood.
- Proper Rest Improves Sex Drive.
- It Helps Improves Memory.
So, if anyone asks you does more sleep reduce stress?’, ‘YES,’ but avoid oversleeping.
Healthy Food/ Balanced Diet
Eating a balanced diet has been one way ahead of dealing with stress and anxiety. Stress can directly manifest in damaging effects on the body and indirectly reinforce health problems. Additionally, there are many harmful physiological changes due to chronic stress. Drinking an adequate amount of water is also a booster in reducing stress hormones in the body. Fluid losses occur continuously, from breathing, skin evaporation, urine, and stool, and these losses must be replaced daily for good health. A healthy diet can help counter the impact of stress by boosting up the immune system and lowering blood pressure.
“Eating a healthy diet can reduce the negative effects of stress on your body,” said Matthew J. Kuchan, Ph. D., a senior research scientist at Abbott. “A healthy diet builds a solid, more enduring foundation for your body by reducing oxidation and inflammation and by helping to reduce weight gain.”
Taming of stress can be achieved through the food you take. Some food is meant to avoid undergoing stress such as; sugar, alcohol, excess caffeine, and processed carbohydrates.
However, water has been a perfect closure for a completely balanced diet. There are some drinks or liquids that always serve as a stress reliever. Lemon tea, chamomile tea, warm milk, tart cherry juice, kava tea, green tea are widely used to treat stress. anxiety or insomnia. They are known to calm the nervous system, relax the muscles and help you get a good night’s sleep especially if taken before bedtime.
Listed below are highly recommended food that reduces stress hormones and anxiety:
- Pumpkin seeds.
- Dark chocolate.
- Brazil nuts.
- Fatty fish e.g salmon, mackerel, sardines, trout, and herring.
Take A Vacation
Vacation is a means of giving yourself time to relax. This is done by changing the environment, leaving the place of work, and trying a new experience in a different place. Moreover, it is also found that shorter vacations can aid the static route to stress relief (relaxation), while longer vacations can aid the movable route (mastery).
Vacation is a stress buster as it offers you an opportunity to escape from daily chaos. Visiting a new place, meeting new people, being part of the adventures and activities, all these activities trigger enthusiasm and happiness. Vacation / Traveling helps you in dealing with the problems and being better for you. Vacations have a lot of health and body benefits. These benefits include: relieving stress, promoting physical activity, travel boosts creativity, and also they make you feel happy.
Someplace you might find interesting considering going for a vacation;
- New York City.
- Rome. This is Rome’s famous Ponte Sant’Angelo Bridge, leading to Castel Sant’Angelo.
- Cancun, Mexico
ALSO, CHECK OUT: “https://www.hgtv.com/lifestyle/travel/top-vacation-spots-pictures”
Start Your Daily Positive Affirmations
Repeating affirmations has a soothing effect. Affirmations can help strengthen self-worth by boosting both your positive opinion of yourself and your confidence in your ability to achieve your goals. When you repeat them often and believe in them, you can start to make positive changes. The positive affirmation also helps to mitigate the effects of stress.
Practicing positive affirmations can actually increase the number of feel-good hormones in our brains. Positivity creates positive emotions. They can actually change our physiology and improve our mental, emotional, and physical health.
READ MORE ON: “Get Started- The Necessity Of Positive Affirmations”
Building the habit of saying these daily positive affirmations will help to relieve stress continuously.
Be A Music Lover
Listening to music is another amazing way of dealing with stress. Creating a personal music playlist of your choice, especially adding your favorite one. This idea helps a lot, in the sense music is a natural body and mind relief booster. Music can have an intelligent effect on both emotions and the body. Faster music can make you feel more active and concentrate better. A slower momentum can quiet your mind and relax your muscles. They make you feel alleviated while releasing the stress of the day. Music is effective for relaxation and stress management.
Music affects the number of stress hormones, such as adrenaline and cortisol. The body releases, and reducing these hormones can help relieve symptoms of anxiety.
RECOMMENDED STRESS-RELIEVING SONGS TO LISTEN TO:
- Vivaldi’s Four Seasons by Music for Relaxation.
- A Day Without Rain by Enya.
- In My Time by Yanni.
- Monkey Business by The Black-Eyed Peas.
- Songs About Jane by Maroon 5.
- Pachelbel’s Canon With Ocean Su
10 Amazing Steps to Relieve Stress
Take Time To Meditate
Meditation can build a deep state of relief and a tranquil mind. Before you observe meditation, you need to focus your attention. Also, eliminate any thought that may be a distraction or may cause stress. This process may result in enhanced physical and emotional well-being.
Generating the act of meditation helps relieve stress so quickly especially when taken seriously. Here are some benefits below:
<Reduced Anxiety. <Emotional Balance.
<Increased Creativity. < Reduced Depression.
Visit Your Loved Ones
Everyone usually has someone they feel connected with. Some could be their family, spouse, or mentor. People who spend time with family and friends find healthier ways to deal with stress. The emotional support provided by social ties enhances your psychological well-being. One study found that people view their friends and families as supportive. A greater sense of meaning in life is reported and felt like they had a stronger sense of purpose.
Swimming / Yoga
Swimming is a fun and effective way to relieve stress, possibly more so than other types of physical exercise. Being in contact with water, by itself, can help to loosen up both body and mind. Some questions might come up if swimming was better than yoga. Statistically better improvement was seen with swimming as compared to
yoga for FVC% predicted, FEF25-75% % predicted and MVV % predicted (P<0.05). In conclusion, yogic postures, pranayama, and swimming improve pulmonary functions significantly within 12 weeks. A yoga flow is a series of movements that flow without stopping from one to the next, integrated with breathing in the change of each position or movement. Yoga can help improve balance, alignment, and breathing for swimmers. For example, stretching your muscles and joints can earn you greater control over your body’s movements.
Take Some Minutes Off In Your Favourite Social Media Platform
Though social-media has some varying effects on the body. This varies in different ways, depending on the way it is been used. Most studies on social media have focused on youth and college students. The effects could be explained by life stages, rather than technology.