10 Simple Techniques for Stress Reduction and Stress Management - (Calma Rest)
Mental health is a critical topic that is sometimes disregarded or demonized. Things are improving, and our collective voices are becoming more audible, but we're still often addressing it in quiet tones—or entirely ignoring our own mental health problems. However, according to the National Institute of Mental Health, roughly one in every five persons in the United States suffers from mental illness in any given year. So here's the deal: now is the ideal moment to have an open, honest discussion about how we're truly feeling.
It may surprise you to realize that biological stress is a relatively new concept. Endocrinologist Hans Selye did not identify and document stress until the late 1950s.
Stress symptoms existed long before Selye, but his insights spurred fresh study that has assisted millions in coping with stress. We've produced a list of the top ten stress-relieving activities.
Play some songs
Take a moment and listen to calming music if you're feeling overwhelmed by a difficult scenario. Playing soothing music has a favorable effect on the brain and body, and can lower blood pressure and cortisol, a stress hormone.
We recommend Yo-Yo Ma performing Bach on the cello, but if classical isn't your thing, try listening to the ocean or natural noises. They may seem trite, but they offer the same calming benefits as music.
Discuss it with a buddy.
When you're feeling anxious, take a break and call a friend to discuss your issues. A healthy lifestyle requires good interactions with friends and loved ones.
They're especially crucial when you're stressed out. Even for a few moments, a soothing voice may put everything into perspective.
Talk it over with yourself.
Calling a buddy is not always an option. In this instance, talking gently to yourself may be the best option.
Don't worry about appearing insane; simply tell yourself why you're anxious, what you need to do to finish the work at hand, and, most importantly, that everything will be OK.
Eat properly.
Stress levels and a healthy diet are inextricably linked. When we are stressed, we frequently forget to eat wisely and turn to sugary, fatty snack foods for a pick-me-up.
Avoid sugary foods and plan ahead of time. Fruits and vegetables are always beneficial, and fish high in omega-3 fatty acids have been demonstrated to alleviate stress symptoms. A tuna sandwich is truly a brain food.
Laugh More.
Laughter produces endorphins, which increase mood and lower levels of the stress chemicals cortisol and adrenaline. Laughing fools your nervous system into thinking you are joyful.
Watch some classic Monty Python sketches, such as "The Ministry of Silly Walks." Those Brits are so entertaining that you'll soon be laughing instead of laughing.
Tea should be consumed.
Caffeine induces a short-term increase in blood pressure. It may also cause your hypothalamic-pituitary-adrenal axis to overwork.
Try green tea instead of coffee or energy drinks. It has less than half the caffeine of coffee and is high in antioxidants, as well as theanine, an amino acid that relaxes the nervous system.
Take care.
The majority of the suggestions we've made give immediate relief, but there are several lifestyle adjustments that can be more successful in the long run. The notion of "mindfulness" is an important component of meditative and somatic treatments for mental health that has lately gained popularity.
From yoga and tai chi to meditation and Pilates, these mindfulness techniques include physical and mental activities to keep stress at bay. Consider enrolling in a class.
Exercise (even for a minute)
Exercise does not always imply powerlifting at the gym or marathon preparation. In a tense scenario, a brief stroll around the office or just standing up to stretch during a break at work might provide immediate comfort.
Getting your circulation flowing generates endorphins, which may instantly enhance your mood.
Almost any type of physical exercise may be used to reduce stress. Exercise may be an effective stress reliever even if you are not an athlete or are out of shape.
Physical activity can increase the production of feel-good endorphins and other natural brain chemicals that improve your mood. Exercise can also help you refocus your thoughts on your body's actions, which can enhance your mood and help you forget about the day's irritations. Consider walking, running, gardening, housecleaning, bicycling, swimming, weightlifting, or any other activity that will get you moving.
Better sleep
Everyone is aware that stress may induce insomnia. Unfortunately, a lack of sleep is a major source of stress. This vicious cycle throws the brain and body out of balance and worsens over time.
Make sure you obtain the seven to eight hours of sleep advised by your doctor. Turn off the television early, dim the lights, and allow yourself time to unwind before going to bed. It has the potential to be the most effective stress reliever on our list.
Relax your breathing.
When it comes to stress, the suggestion "take a deep breath" may seem cliche, but it is accurate. Buddhist monks have been aware of purposeful breathing during meditation for generations.
Sit up in your chair, feet flat on the floor, hands on top of your knees, for a quick three- to five-minute workout. Breathe gently and deeply in and out, focusing on your lungs as they expand fully in your chest.
Shallow breathing increases tension, but deep breathing oxygenates your blood, centers your body, and clears your thoughts.
Meditate
Meditation involves focusing your attention and quieting the stream of confused ideas that may be overwhelming your mind and producing tension. Meditation may provide you with a sense of quiet, tranquility, and balance, which can enhance both your mental health and your entire health.
Guided meditation, guided imagery, visualization, and other types of meditation may be done at any time and in any place, whether you're going for a stroll, taking the bus to work, or waiting at the doctor's office. Deep breathing may also be practiced anyplace.
