How to Relieve Stress, According to Experts :
Stress is a normal part of human emotion – it is actually embedded within us; the unbelievable catch in our early days meant protecting us from danger. But now that we are no longer in direct danger of hunting for our next meal, the stress may be due to non-life-threatening things, such as problems at work or family annoyance.
And while the causes of stress can sometimes seem small, the effects of stress on our bodies are not. Depression can leave us feeling unwell, sick, or in pain, and finding ways to manage it is essential to maintaining a healthy lifestyle. Health professionals have spoken to a number of experts on how to reduce stress almost immediately or in a variety of ways.
1. Make a list of things you’re grateful for
We find it, it can be hard to feel grateful for anything when there is a feeling that the world is falling apart near you. But expressing gratitude for the smallest things, such as a warm cup of tea or a sunny day can raise your spirits and reduce anxiety, Gail Saltz, MD, associate professor of psychiatry at the NY Presbyterian Hospital Weill-Cornell School of Medicine and founder of the Personology podcast, tells Health. If possible, start a daily thank-you journal in which you write down what you are grateful for that day, turning a stress-free habit into a routine.
Make deep breathing
A wonderful place between full meditation and exercise, Drs. Just breathing, holding, and releasing a count of five can do wonders in reducing your heart rate and hitting the reset button on anything in any activity that has been stressful for you, he says. The best part about this strategy is that it can be done very well anywhere.
Play with the animal.
According to a Cleveland clinic, Research Institute (HABRI) found that 74% of them had improved mental health. and a beast. that as well as providing the type of treatment, having a pet can add a level of order, routine, and extra exercise to your health, which helps reduce stress and anxiety. According to Sandra Baker, PhD, director of the Center for Human-Animal Interaction at the Virginia Commonwealth University School of Medicine, sitting with a dog after a stressful event significantly lowers your cortisol levels and possibly disrupts the impact of the event.
Try to meditate.
Easy meditation is one of the most scientifically proven and proven methods for relieving stress and anxiety. There are several types that focus on music, breathing, posture, and more, you can easily find an effective way to reduce stress. It is not difficult to learn, but it does require practice. “Not sure where to start? Try MyLife Meditation with Stop. Take a deep breath. Think of an app (free on iTunes and Google Play) for audio meditation directed at all situations from joy to anger.
Spend some time in nature.
As previously reported by Health, spending time in the environment has a huge impact on our stress levels. According to a study in the International Journal of Environmental Health Research, even spending just 20 minutes in the park does wonders for our well-being. According to psychologist Kelly McGonigal, PhD, author of The Joy of Movement, incorporating a small daily routine helps control your stress levels. Depending on how far you are from the community, getting to the park every day may not be easy, but even walking a short distance every day outside (hello vitamin D!) Is also enough to help you clear your head. 6. Start the pressure point. Did you know that your body has a pressure release button? There is a space between the tendons – about two or three inches wide above the center of your inner wrist – called the pericardium
According to Nada Milosavljevic, MD, medical director of BodyLogicMD, the application of this pressure has been used to prevent nausea and post-operative vomiting and has a therapeutic effect for those suffering from chronic stress and anxiety.
Tighten and relax your muscles.
Have you ever had a sore back or neck pain when you were anxious or depressed? When you have anxiety disorder or stress in your life, one of the ways your body responds to muscle tone. Continuous muscle relaxation is a way to help relieve that tension. In continuous muscle relaxation, you strengthen the muscle group as you breathe, and then relax as you breathe out. It works on your muscle groups in a certain way.Practicing continuous muscle relaxation for a few weeks will help you to improve in this skill, and in time you will be able to use this technique to relieve stress. Check with your local library or bookstore for continuous recording of relaxing muscles. If you have trouble sleeping, this method can also help with your sleep problems.
Clean your space.
Check your desk now. If the damage adds to your stress, give it a quick cleanse. As previously reported by Health, cleaning can help create a sense of control when your environment feels turbulent, while your newly planned space can bring a new sense of clarity and calm. The turbulent areas are causing a lot of stress, according to Susan Biali Haas, MD, a health professional and author of Live a Life You Love. Set a timer for 10 minutes and plan what you can do to get quick (and mental) refresh space.
Drs. Other examples of activities that increase heart rate include light running, cardio dancing, or sex. She encourages you to find a job that you find very interesting and stick to it. If possible, squeeze it out before work, during your lunch break, or do some family exercise after work.
Welcome your inner child and play.
When was the last time you painted, played hide-and-seek, or watched cartoons? Drs. Saltz believes that accepting time to play as an adult can be surprising in the face of stress. Bonus points if you have real kids to play with. However, deciding what that is is entirely up to you and your childhood. Don’t be afraid to find a fool and accept anything different that comes to mind. MEANING: What is Fatigue? How to Stop Work
Get a little help from your friends.
Even if you are far from social, social support is a big part of a healthy lifestyle. According to a 2015 meta-analytic review of Perspectives on Psychological Science, as reported by the American Psychological Association, prolonged solitary confinement in a community is as healthy as smoking 15 cigarettes a day. If loneliness adds to your stress, call a friend or family member to discuss it, Dr. Saltz recommends. “Social support definitely reduces stress,” says Drs. Saltz told health officials.
Set healthy lifestyle limits.
As women take on more and more roles in the home and in the workplace, unrestrained behavior can lead to chronic stress, according to Drs. Saltz. Setting limits on how much you decide to stretch can be good for controlling your stress levels right now, but especially in the future. “Setting boundaries and having a different leisure time or playing time is important,” he said. “For some people who can go into the hot tub to relax your body and have a secret. A certain combination of being able to communicate what you feel and tendencies, while setting boundaries for what you like and dislike. ”
Write in a book.
As previously reported by Health, news writing is a good way to get rid of bad feelings and reduce stress and anxiety. “Publishing is another way to express your feelings, to review them, to recreate them,” said Drs. Saltz told health officials. However, you also understand that story writing is not always a position to talk about your feelings with someone you trust in your life. This approach works well in partnership with community support.
Try hatha yoga.
Yoga has been practiced for centuries with its physical and mental benefits, using muscle strengthening and breathing exercises to gain calmness and reduce anxiety in those who practice it. A 2018 study in the International Journal of Preventive Medicine found that women who practiced hatha yoga three times a week for four weeks — or twelve times — reported lower levels of depression, anxiety, and stress, compared with those levels before starting yoga. Hatha yoga is one of the first forms of yoga that is very gentle, focusing on deep breathing and gentle movements to relax and lose weight.