Stress is an extremely common experience for most people across the globe. Several studies point to the fact that as many as 70 per cent of the adult population experience it at a near daily basis. However, common as it may sound, it can be extremely dangerous. Apart from minor issues such as panic, anxiety, loss of productivity and headache, it can lead to fatal heart attacks.
That makes it important to know, how to relieve stress. Here is a compilation of some of the easy techniques.
Exercise: It is among the most common yet most important thing you can do to combat stress. Putting physical stress on your body helps relieve mental stress. Also, several scientific studies show that people who exercise regularly are less likely to experience anxiety than those who don’t exercise. This is simply because workout lowers your body’s stress hormones such as cortisol. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
It also helps improve your sleep quality, which can be negatively affected by stress and anxiety otherwise. Further, regular exercise boots your confidence. You should find yourself an exercise routine such as walking, jogging, dancing, rock climbing or yoga and stick to it for long term benefits.
Food: Food combined with supplements go a long way in managing stress not only because of their chemical properties, but also because of the perceptional changes they bring along. Ashwagandha, Green tea, Omega-3 fatty acids and Lemon balm among others are proven stress busters.
This said, always make it a point to stay as far as you can from caffeine. It is known to increase anxiety. Although many studies show that coffee can be healthy in moderation, it’s not for everyone. In general, five or fewer cups per day is considered a moderate amount. Also, try not to have these after lunch hours.
Meditation and Breathing Techniques: Meditation brings short-term stress relief as well as lasting stress management benefits. There are many different forms of meditation to try–each one is unique and brings its own appeal. You might develop a line or two that you repeat in your mind as you take slow deep breaths. Or, you might take a few minutes to practice mindfulness, which involves being in the moment. Simply pay attention to what you see, hear, taste, touch, and smell.
When you’re focused on the here-and-now, you won’t be able to ruminate about something that already happened and you can’t worry about something in the future. Meditation and mindfulness take practice, but it can make a big difference in your overall stress level.
Similarly, by just focusing on your breath or changing the way you breathe can make a big difference to your overall stress level. Breathing techniques can calm your body and your brain in just a few minutes. The best part is, no one around you will even know you’re doing them. So whether you’re in a stressful meeting or you’re sitting in a crowded theater, breathing exercises could be key to reducing your stress.
Write It Down: One way to handle stress is to write things down. While recording what you’re stressed about is one approach, another is jotting down what you’re grateful for. Gratitude may help relieve stress and anxiety by focusing your thoughts on what’s positive in your life.
Take a Walk: Exercise is a fantastic stress reliever that can work in minutes. Taking a walk allows you to enjoy a change of scenery, which can get you into a different frame of mind, and brings the benefits of exercise as well.
So whether you just need to take a stroll around the office to get a break from a frustrating task or you decide to go for a long walk in the park after work, walking is a simple but effective way to rejuvenate your mind and body.