5 Ways to reduce stress and make life easier in a world that suffers from mental disorders caused by acute or chronic psychological stress. The negative impact of stress on our body takes on the scale of an epidemic and is one of modern society’s main problems.
It is the stress that acts as the leading cause of coronary insufficiency, cancer, pulmonary diseases, various kinds of injuries, and suicides. The most common signs of stress are increased nervousness, anxiety, increased blood pressure, anger, irritability, fatigue, depression, and insomnia.
But all these adversities can be prevented if you take care of yourself in advance. For example, if you want to know how to reduce job stress, take five minutes to read our article and find out some important tips.
Have you ever found yourself feeling stressed and tired? Let us show you how you can manage this problem. We have picked five remedies that will serve you to reduce stress in a natural way. So let’s get to work!
5 natural ways to reduce stress you can do now
Spend more time with your family
In the modern world, we have very little time for simple joys. Try spending more time with loved ones, and you will feel how your emotional background will become smoother. Try hugging the kids one more time instead of thinking about work or your problems outside of work hours. Learn to clearly separate family time and your business. This is extremely important in order not to be constantly under stress. Come up with new family entertainment, buy a couple of board games, or go for a walk together. Laugh, love, and spend time together.
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To reduce mental stress, you will have to temper the body and learn how to relax in a critical situation. Try these things:
By practicing deep breathing, it is possible to lower blood pressure, regulate heart rate, and reduce stress levels. Inhale deeply for 4 counts and exhale through your mouth for 8 counts. Repeat exercise 5 times.
The fastest way to get rid of stress is to massage the back of the neck. Tilt your head forward and massage the area around the base of the skull for 1 minute. Your breathing during the massage should be slow and deep.
Your favorite music.
It doesn’t matter what you prefer – hard rock, classical or pop tunes. The most important thing is that the music gives you pleasure.
Scientists from Germany divided the volunteers into three groups and deliberately created a stressful situation for them, giving them a difficult task. The first group performed it to their favorite tune, the second – in silence. And the third – to the sounds of music that they did not like. Then, the level of stress hormones in the blood was measured, and it was the lowest in the first group and the highest in the third.
Take care of yourself
Some products are real allies of stress. Among them are salt and alcohol. Salt makes the adrenal glands work more intensively, and it is they who are responsible for the production of stress hormones. Alcohol acts like a trap – a glass of drink gives a feeling of relaxation, so some try to use this relaxation method too often. It not only threatens addiction but also negatively affects your overall health.
Observe the regimen.
One of the contributors to stress is lack of sleep. Remember, to resist pressure, the body needs a good rest, which is at least 6-8 hours of sleep daily!
Go in for sports.
It is beneficial not only of muscles but of the whole organism. During sports, the same hormones are released into the bloodstream as during stress, but in small quantities. It helps the body to adapt and survive in a critical situation.
Relaxation of the upper back.
Sit, get your hands behind your head, spread your elbows apart. Tilt your head back, lift your chest. Stay in this position for about 1 minute, breathe deeply.
Relaxation of the lower back.
Stand with your legs slightly wider than your shoulders. Lean forward (the angle between the body and legs is about 90 degrees), hands hang freely along the body, the neck is relaxed. Stay in this position for about 2 minutes, breathe deeply.
Relaxation of the neck and shoulders.
Sit down, your back is straight, while inhaling, raise your shoulders to your ears, and as you exhale, lower your shoulders to their original position. Repeat 5 times.
Get a daily diary
When we experience stress, then most often, we are left alone with our negative emotions. Psychologists say that a story about your feelings helps you get out of a nervous situation with minimal losses. But what if it’s not always possible to share your feelings with someone else? The right way out is to pour your emotions and thoughts onto paper.
Regular notes about what you think and how you feel, especially in acute situations, can reduce your stress levels and anxiety. American scientists’ study confirms this. They watched students, some of whom daily reported about their psychological state in writing. After two months, those who kept a diary of emotions suffered from depressed mood and stress significantly less than others. Scientists from New Zealand went even further. They found that people who record their emotional state in writing heal wounds and small skin cuts much faster. After all, psychological health goes hand in hand with the physical.
Quick tips to reduce stress at work
If you feel tired and irritated, and the number of negative emotions accumulates with a vengeance, doctors recommend these ways to reduce stress healthily at the workplace. It will take you very little time.
The best way is to give yourself a little rest and eat. For example, you can eat nuts. They are rich in nutrients involved in serotonin production, vitamins B, and E, antioxidants that will help you overcome stress.
The earlobes massage, in which a massive number of acupuncture points are concentrated, effectively relieves stress. Massage both ears simultaneously with well-heated hands for at least a minute, and it is recommended to press on each point for about 5 seconds.
A cup of tea will also help relieve stress quickly, as it contains substances that help your body effectively resist stressful situations.
Besides, it is essential not to skip lunch and breaks. Eating at the workplace is not recommended; it is best to go somewhere, change the environment – otherwise, the rest will not be complete.
And do not forget about breaks in work that will help you get distracted, regain your strength, and communicate with colleagues. Studies confirm the fact that people who work in a harmonious atmosphere experience less stress.
Nervous stress reduces productivity, spoils the mood, causes significant damage to health. Fortunately, stress can be resisted. You should only follow a few simple rules. Stress management is no longer relevant, and instead of trying to control the symptoms of anxiety, we must learn to strengthen our psychological resilience. Everyone can do it. We wish you good health and a peaceful mood!
What are your tips on how to reduce your stress? Have you tried any of the above? Tell us your thoughts in the comments below.
Sherry is a consultant and been involved in many successful projects with a range of companies throughout the country. She enjoys researching, discussing, and writing on the topics of relationships, lifestyle, and wellness, when not absorbed in the latest gripping articles. Sherry loves cooking, doing sports, and otherwise spends far much time at the computer.