We have busy schedules and hectic lifestyle and it is not surprising why we become stressed out quite frequently. However, stress can deteriorate our health and decrease productivity at work. It is needless to mention how stress can also contribute to various diseases. If left untreated, stress can only become worse and impair quality of life.
To prevent that from happening, this article lists 11 ways you can reduce stress to become healthier and happier.
Must watch this video: 5 Morning Habits That Will Supercharge Your Life
1) Adult coloring books
Coloring books for adults have been around since mid-20th century but their popularity increased in last few years. They contain varieties of patterns and shapes that will help you reduce symptoms of stress. They help you focus on patterns and shapes in front of you. In turn, you don’t think about stress and you start to relax. They also improve your concentration and focus as well as your problem-solving skills at the same time.
2) Diaphragmic breathing
One of the best ways to de-stress is to take a few slow and deep breaths in stressful situations. Deep breathing activates relaxation response and decreases heart rate. It also prevents you from reacting harshly when you are stressed out. This practice is also an important aspect of meditation and yoga, both of which are excellent stress-relieving practices as well.
3) Eat Omega 3 fatty acids
Researchers of the Ohio State University led by Ronald Glaser professor of molecular virology, immunology and medical genetics conducted a study in which they inspected the link between Omega 3 fatty acids and anxiety and inflammation. Results of the study, published in the journal Brain, Behavior and Immunity, showed that consumption of fish (best source of Omega 3’s) was associated with decreased inflammation and anxiety.
Another reason why you should eat more Omega 3 fatty acids is because their benefits are numerous including improving memory, preserving heart health etc. After all, Omega 3’s are essential for proper function of our body.
4) Listen to music
Of course, music can help you reduce stress, but it’s also important what type of music you listen. For example, listening to calm music has a positive effect on your brain and body. It lowers blood pressure and reduces cortisol (hormone linked to stress). Ideally, listening to classical music is extremely relaxing and it has the ability to significantly decrease your stress levels. If classical music isn’t your thing, you can opt for nature or ocean sounds.
5) Eat foods that decrease stress
No, your eyes didn’t deceive you. Your diet plays an important role on your emotional state as well as your health. There are some foods that can help you reduce stress significantly. For example:
- Green leafy vegetables
- Organic turkey breast
- Dark chocolate
6) Smile, laugh
The last thing you feel like doing when you’re under tremendous stress is smiling or laughing. However, you should still do it. Why? Laughter releases endorphins or feel-good chemicals which improve your mood and decrease levels of stress-causing hormone cortisol. In fact, laughing tricks your nervous system thus making you feel happy.
7) Use brain supplements
Nootropic supplements or brain supplements are formulated to help you improve focus and memory. They are excellent for those who experience frequent memory lapses or are unable to concentrate on work. Dietary supplements contain natural ingrdients and are widely sold just about everywhere. Besides improved memory and focus, nootropic supplements such as Adderin also work by increasing energy levels and providing nourishment to your brain in times of depression, stress, and anxiety.
Before buying supplements you should consult your doctor first, particularly if you’re taking medications for some chronic disease.
8) Rate your stress level
When you feel stressed out, rating level of stress you experience can, actually, help you relieve it. Use a scale of 1 to 10 where minor stress or hassle is rated 1 and a true catastrophe is rated 10. Think about how you feel on a scale from 1 to 10 and assign the number to your feelings. You will realize that most situations we consider stressful are usually rated about 5 or 6 meaning they’re not such a big deal. Realizing this can help you calm down and accept the fact that regardless of what the cause of your stress is, it can be resolved successfully.
9) Compose your mantra
Mantra or positive affirmations are defined as short and clear positive statements that are meant to encourage you and divert your focus on positive qualities and abilities. Mantras can help you reduce stress by making you acknowledge your self-worth or your ability to tackle any problem or situation and solve it effectively. Here are examples of mantras that can help you reduce stress:
- I say “no” to stress and “yes” to ease
- I am a strong person and life will not weaken me
- Stressful situations come and go but my ability to resolve them stays
- Peace is within my reach
- Smiling brings me joy
- Let it be
- You are smart and capable to overcome this.
10) Write it down
Writing your emotions and feelings down can be extremely helpful. This is a practice you should adopt to get to know yourself and the way you process these emotions a little bit better. According to Paul J. Rosch MD, president of the American Institute of Stress explains that writing gives you a new perspective. It provides a detailed insight into how you feel about specific stressful situation and it helps you process it in a unique way. You can write down how you feel about that situation and divide a blank piece of paper into three parts. On the left side, list things you can change, the middle should be reserved to things you can’t change i.e. things that are out of your control, while right side should contain list of things you plan to do to change things you can.
11) Get up
No, we’re not talking about the Turkish Get Up. Exercise is great for stress relief but this doesn’t mean you have to spend hours in the gym. Short and quick exercises can help you loosen your muscles in back and neck and produce a stress-relieving effect. Here’s an example; sit or stand and stretch your arms out from your sides. Then, shake your hands for about 10 seconds while making sure you take deep breaths.
We have to deal with stressful events or situations. While it’s impossible to avoid stress entirely, it is important to know how you deal with it. Useful tips from this article can help you relieve stress and calm down regardless of where you are.
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