Reduce stress in your life with these stress Busters

You might be surprised to realize that the concept of biological stress is relatively new. Endocrinologist Hans Selye didn’t identify and catalogue stress until the late 1950s. Do you know how to reduce stress?

Stress symptoms were there long before Selye, but his findings sparked fresh research that has assisted millions of people in managing their stress. We’ve put up a list of some of the top stress-relieving activities.

Listening to music to reduce stress

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If you’re feeling overwhelmed by a difficult situation, take a moment to listen to some relaxing music. Playing soothing music helps lower blood pressure and reduce cortisol, a hormone associated to stress, and has favorable effects on the brain and body.

Yo-Yo Ma, a virtuoso cellist, performing Bach is recommended, but if classical music isn’t your thing, try listening to nature or ocean noises. They may sound corny, but they offer calming effects that are comparable to music.

Sharing with a friend to reduce stress

Take a pause when you’re feeling stressed out to call a friend and discuss your issues. Any healthy lifestyle depends on having strong bonds with friends and family.

When you’re stressed out, they’re very crucial. A calming voice could help put things in perspective, even for a moment or two.

Talking through stress

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Sometimes it is not possible to phone a friend. If so, speaking gently to yourself might be a good alternative.

Just tell yourself what needs to be done to complete the task at hand, why you’re feeling worried, and most importantly, that everything will be alright. Don’t worry about coming across as insane.

Eating properly to reduce stress

Dietary habits and stress levels are intertwined. When we are under stress, we typically skip meals and reach for fatty, sugary, and salty snacks as a pick-me-up.

Plan ahead and try to stay away from sugary snacks. Fruits and vegetables are usually a good idea, and studies have shown that fish with high levels of omega-3 fatty acids can lessen the effects of stress. True brain food is a tuna sandwich.

Make a way through stress by Laughing

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Endorphins are released during laughter, which elevate mood and reduce cortisol and adrenaline levels, two stress-inducing hormones. When you laugh, your nervous system is tricked into feeling happy.

Watch some of the famous Monty Python sketches, such as “The Ministry of Silly Walks.” You’ll quickly start laughing instead of cracking up because those Brits are so amusing.

Tea is helpful to reduce stress

A large caffeine dosage induces a temporary rise in blood pressure. As a result, your hypothalamic-pituitary-adrenal axis can also kick into overdrive.

Try green tea as a substitute for coffee or energy drinks. It has less caffeine than coffee and healthy antioxidants as well as the amino acid theanine, which relaxes the nervous system. It also includes other healthy nutrients.

Your mind does it all

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While the majority of our recommendations offer short-term relief, there are several lifestyle adjustments that can offer longer-term benefits. The term “mindfulness” has recently gained popularity and is a key component of somatic and meditative treatments to mental health.

These mindfulness practices, which range from yoga and tai chi to meditation and Pilates, combine mental and physical exercises to reduce stress before it becomes an issue. Join a class, if you can.

A little exercise to reduce stress

Exercise need not involve power lifting at the gym or marathon training. In a tense situation, a little office stroll or even standing up to stretch during a break at work could offer a momentary solace.

Endorphins are released as your heart beats, and they can instantly make you feel better.

Have a good sleep to reduce

Everyone is aware that stress can make it difficult to sleep. Regrettably, sleep deprivation is a major contributor to stress. The brain and body become out of balance as a result of this vicious cycle, which only gets worse over time.

Make sure to follow the doctor’s advice and get seven to eight hours of sleep per night. Turn off the TV earlier and dim the lights to give yourself time to relax before bed. It could be the most effective method of stress relief on our list.

Breathing

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The advice to “take a deep breath” when under stress is accurate, despite seeming cliché. Buddhist monks are known to intentionally breathe while meditating for millennia.

For a quick three-to-five-minute workout, sit up straight in your chair with your hands on top of your knees and your feet flat on the floor. As you inhale deeply and hold your breath for a long time, pay attention to how your chest expands.

Shallow breathing contributes to stress, whereas deep breathing reduces anxiety, oxygenates the blood, and helps the body maintain balance.

Stay active

You can reduce your stress by engaging in nearly any physical exercise. Exercise can help you reduce stress even if you’re not athletic or in good physical form.

Your feel-good endorphins and other naturally occurring neuro chemicals can be increased by engaging in physical activity, which will improve your mood. Exercise can elevate your mood and aid in the fading of the day’s irritations since it refocuses your awareness on the motions of your body. Think about engaging in activities that get you moving, such as walking, running, gardening, housework, biking, swimming, weightlifting, and other similar activities.

Keeping a journal

Pent-up emotions can sometimes be released through writing down your thoughts and feelings. Just let it happen; don’t consider what to write. Write down any thoughts you have. Don’t worry about spelling or punctuation; no one else needs to read it.

Just write down—or type on—a computer screen what comes to mind. You can either discard what you’ve written after you’re done or store it to think about it later.

Its okay to seek counselling

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You might need to look for reinforcements in the form of therapy or counselling if new stressors are making it difficult for you to deal or if self-care techniques aren’t working. Therapy may also be a good idea if you feel confined or overburdened, worry excessively, or struggle to do everyday tasks or fulfill obligations at work, home, or school.

Some stress free links:

Check out this guide on stress relieve and management 

Click here to know how exercise boosts your mood