How to get rid of stress: 9 ways to quickly calm down
Stress is a problem familiar to every person. It affects not only the perception of the world around, but also on our health and well-being. According to scientists, the most frequent “culprits” of stress are money (or lack thereof), work, one’s health and loved ones, as well as the economy.
At the same time, there are cities where people are least likely to experience stress. Surprisingly, four of the top ten cities are in Germany. The top five in descending order are Stuttgart (Germany), Luxembourg (Luxembourg), Hannover (Germany), Bern (Switzerland) and Munich (Germany).
And there are populations that are more likely to experience stress. The younger generation and women of all ages are more likely to experience stress than men and the elderly.
But there is one thing they all have in common: Stress should definitely be got rid of. And the sooner the better! To do this:
1. Laugh out loud.
If you feel stressed and tense because of work, the number of family cases or some other problems, there is nothing better than laughter therapy.
Watch a selection of topical comedies, choose the best one and spend the evening in a cozy, humorous atmosphere. And if you prefer live entertainment, invite some friends over and play some group games. The popular game “Crocodile” is a good place to start.
Cuddle up with your pet.
Our smaller friends give us not only unconditional love and pleasant emotions, but can act as an anti-stress. Scientists have proven that when you pet your pet, even for a few minutes, you release brain-beneficial chemicals such as serotonin, oxytocin and prolactin into your bloodstream, while reducing levels of the “stress hormone” cortisol.
In other words, socializing with pets not only reduces anxiety and stress, but also strengthens the immune system and improves well-being.
Put your house in order.
Sounds boring, to be sure. But clutter in the house, when you can’t find your keys, then your wallet, then your child’s school diary, increases the already high level of stress. And cluttering up the house, in addition to being an excellent fitness workout that burns about 250 kcal per hour, also reduces stress. It also makes the atmosphere around you feel nice and cozy.
But don’t rush into extremes! If you don’t have time, clutter up one thing at a time. For example, unclutter the closet today, and the dresser tomorrow.
Enrich your menu with vitamin C.
Sweet “ascorbins” can be bought at the drugstore, but it’s much better to get vitamin C from healthy foods.
It can be found in apples and bell peppers, citrus fruits and strawberries. The best sources of vitamin C in our story!
5. Sing a song.
You don’t have to turn on karaoke and throat it out, just turn up the car radio or put on your favorite track and hum along quietly to a popular hit. No matter how upset you are, singing can help you feel happier.
In one survey, chorus participants said that singing lifts their spirits and makes them feel less stressed. It’s also good for your heart, immune system, and even maintaining your posture. Make it a habit to hum in the shower!
6. Go for a walk
Even a little exercise is good for your health. In addition to strengthening the cardiovascular system, it makes the body produce the “joy hormones” endorphins. If the level of endorphins in the body is sufficient, a person feels joyful and happy. In addition, endorphins help a person “forget” about what’s bothering him. Useful quality in times of stress!
Experts advise to walk for at least half an hour and it is better to do it daily.
7. Chew gum.
Something as familiar as chewing gum can do much more than just freshen your breath. One study found that chewing gum not only relieves stress and anxiety, but also improves mental performance and helps people concentrate on tasks.
And other studies showed that people who chew gum regularly are less likely to visit the doctor for high blood pressure and “bad” cholesterol levels.
8. Make Love.
That’s probably where you should have started, though. Solitude with your loved one, long hugs and kisses, gentle nibbling and other “liberties” are a great way to get rid of anxiety, sadness and excessive tension. And making love raises self-esteem and increases the sense of intimacy with your partner.
And finally one more great quality – intimacy helps you sleep better, which is an undeniable advantage if you are worried about problems and can’t sleep for a long time.
9. Try aromatherapy
Aromatherapy can be practiced not only in beauty salons and cosmetic clinics. The scents of lavender, rose, peppermint or rosemary will bring you back peace of mind wherever you go. Just take a deep breath and enjoy their gentle scents.
Experts have found that it’s not just fragrances that influence relaxation! The very fact of deep breathing helps control the stress hormone cortisol levels, enriches blood flow with oxygen, and brings the body into a more relaxed state.
Don’t take these tips as clear-cut rules. Invite your loved one for a walk in the forest, hug tightly, and sing songs together at the top of your voice. It’s sure to bring a smile! And a pet winding circles around you and amusingly exploring the clearing in the woods will add to the fun.
Combat stress and be healthy!
Stressful situations in everyone’s life: conflicts at work, excessive pressure of management, frequent quarrels in the family, separation or loss of loved ones often lead to emotional instability, nervous tension and exhaustion. Frequent or prolonged stress becomes a trigger for the development of cardiovascular disease, gastrointestinal pathologies, endocrine disorders, neurotic disorders. That’s why it is so important to learn how to manage stress and suppress negative emotions.
Breathing therapy is one of the most effective ways to manage stress. There are many techniques that allow you to relax and concentrate on the process. For example, you can try to breathe in calmly for three counts and then exhale for five counts, while talking out the numbers or even drawing them in your imagination.
Physical activity will help to get rid of anxiety and nervous overstrain; yoga, stretching, swimming, running, jumping on trampolines, and brisk walking are especially useful. However, over-intensive exercises can, on the contrary, harm your health, because in a period of stress all systems of the body have to work with “overload”, so a short training of medium intensity will be enough.
To effectively combat stress, you should allow yourself to relax, for example, by eating a favorite meal or engaging in a hobby. Walking in the fresh air can also improve the psycho-emotional state.
The most important rule is not to keep your emotions inside, it is best to share your worries with your loved ones. Talking allows you to get rid of your worries or oppressive thoughts, to understand yourself, to get valuable advice and support.
There are techniques for a quick release of tension and excitement.
When a person is worried, breathing rate increases and breathing becomes shallow. So when we deepen and slow breathing volitional effort, it activates the parasympathetic nervous system, which is responsible for relaxation and rest.
You need to take a deep breath with your belly, hold your breath for a couple of seconds and start exhaling slowly. After exhaling, you can also hold your breath for a couple of seconds. Often it is enough to breathe in this way for only 5 minutes, and the excitement disappears. This is an old yogic method, but it is willingly recommended by psychiatrists and neurologists.
Also, if a person is agitated or frightened of something, it is effective to move intensely, wiggle your arms and legs, squat. The release of adrenaline when we are afraid is inherent in Nature so that we have the strength to act, fight or escape, so these forces need to be used up by intensive movements to release the tension.
From my experience with stressful situations, I want to note the most important point is the difficulty of labeling that you have stress. Unfortunately, the trend is that people stop noticing chronic anxiety, fatigue, burnout. To recognize stress you need to do an analysis of your condition.
Answer the questions: do I sleep well, how regularly do I eat, do I consume enough vitamins? Do you often forget things, do your hands sweat, do you have a headache, do you feel a rapid heartbeat in your chest? When you talk on the phone, do you go through some objects or walk around the room?
Even one of these items indicates anxiety, which raises your energy level to an unenvironmental level. It is as if you are full of energy, but in fact your body is operating on the edge. To get rid of this condition you need to work with the anxiety.
If it has slowed you down, it’s worth exercising, taking a contrast shower. If, on the contrary, you are very fussy, it’s worth slowing down. Taking a bath with salt, reading a book, watching a TV series helps to slow down. And of course, in any stressful situation, seeing a specialist is the universal means of taking care of yourself.
In a panic attack, it is important to shift your attention to the present, so feel the ground beneath your feet, find 3 objects of blue, 3 red, 3 green in your gaze. As you search, you will return to the here and now, and the attack will loosen its grip or go away altogether.
It is important to practice mindfulness for 10-20 minutes each day. These are mindfulness practices with concentration on the present moment. For example, on your own breathing. By doing daily contemplative practices, you will learn to listen to your body and deal with stress quickly. You will act less under the influence of emotions, which is what stress causes.
Our life is a constant struggle for the fullest possible fulfillment of our interests. Therefore, there is no way we can avoid conflicts with other people along the way. What is conflict essentially?
A conflict is a clash of individuals or groups with mutually exclusive interests, fighting for the fullest possible fulfillment of their interests.
It must be said that a conflict is always a test, and the preponderance of power in your side is not always possible. Therefore, always and in any conflict, you have to stick to the most important goal to maintain mental health. Why would you want the benefits of this world if you have acquired lingering depression and sleep disorders?
In order to keep mental health with you at all times, you need to adhere to the simplest of rules:
- Don’t live in a race all the time; needs are always growing, success is wanting, and deadlines are tight. But think about proper time management – make time for yourself, switch it up, be versatile and don’t live solely for your career.
- Don’t give external circumstances exclusive power over you. Sometimes it is worth stepping back in order to find a new approach and come back with new means to achieve the goal.
- Don’t put everything “on one horse” be diverse, strive for multivariation in achieving great goals.
- Avoid toxic communication.
- Take care of yourself – get enough sleep, eat right.
- Find new hobbies.
- Give your negative emotions an outlet.
- In conflict, be constructive and cooperative, but keep your interests in mind and do not back down.
- Learn to say no when you are not happy with something.
We “earn” stress for many years, so it is not always possible to quickly deal with the problem. It is best if it is a comprehensive approach that includes:
Psychotherapy. Techniques of cognitive-behavioral and existential direction, psychoanalysis, body-oriented therapy, NLP and hypnotherapy are used.
Meditation and trance techniques. The arising psycho-emotional tension is well relieved by breathing practices, massage sessions, exercises in the gym and swimming pool. Aqua aerobics is a good way to relieve stress.
In parallel with this, it is necessary to make efforts to eliminate the source of stress:
- Change your job.
- Change your place of residence.
- Separate (move away) from uncomfortable family members.
- Seek professional help. Being stressed all the time has unfortunate consequences: malfunctions in the body’s vital systems.
- Allocate enough time for sleep, learn to relax, get rid of accumulated for the day negativity. For example, you can drink mint tea or decoction of chamomile or melissa herbs, take a warm bath with the aroma of lavender, listen to your favorite music.
- Observe a proper diet. It is desirable that your daily diet contains a balanced combination of essential vitamins and trace elements (cereals, steamed meat, fresh fruits and vegetables and no fast food).
- During the increase of psycho-emotional, mental and physical stress, it is recommended to do breathing exercises, go out for a walk in the fresh air more often, take vitamins, eat more fruits and vegetables. Minimize coffee and tea.
- Regular, but not excessive physical activity is necessary to maintain the body’s vitality and to be in good physical shape (excess weight, by the way, is also a frequent cause of irritation, so it must be fought in the first place).
- To leave time for personal space. Engage in creativity, meet with friends, do not neglect your intimate life.
There are many ways to relieve stress, the main thing is that they help to overcome the state of anxiety and find new reference points in life to feel freedom and joy.
How to get rid of stress, overcome anxiety and relieve nervous tension
The human body responds to any unforeseen situation with a defensive reaction called stress. When stressed, the body releases the hormone adrenaline, which is necessary for the activity of the heart.
The concept of stress itself is very broad and includes many designations and formulations. To understand how exactly the body responds to a particular situation, we should consider the mechanisms of stress development.
Mechanisms of development
Any human body has mechanisms within itself that are able to fight negative events. In the absence of such abilities, the body can die from the accumulation of negative emotions.
Any change in temperature, distress or happiness, even medication causes a state of stress in a person. In one case it is insignificant, in another it is very strong. The body undergoes a biochemical reaction, which results in the release of adrenaline.
But people react differently to stressful situations and deal with them in different ways. It happens that after experiencing pain and worry, a person soon picks himself up and continues to enjoy life. But it also happens in a different way. A person can not overcome his emotions and returns again and again to the events that are unpleasant to him, he becomes nervous and can not calm down in any way. Why does this happen?
Stress is a realizing system
There are three stages in this system.
The anxiety stage
In this stage, all the body’s protective reserves are mobilized and at the same time those tasks that are the least important for the body’s survival during stress are suppressed. Tissue regeneration, growth, digestive functions, as well as the reproductive system and lactation are primarily affected.
The body responds to stress through both external and internal receptors. The nervous system is also involved. The body sends impulses to the brain, where it evaluates the situation. Then the brain sends signals to the organs that are responsible for protecting the body from stress.
In addition, the release of adrenaline and noradrenaline increases. These hormones in excess protect the body from the effects of stressful situations.
The changes that occur in the body at this stage are
- glucose production is increased;
- the heart rate increases;
- the muscles of the heart are contracting;
- muscle strength is greatly increased;
- pupils dilate;
- the abdominal vessels narrow and the heart vessels dilate;
- the metabolism of the body increases;
- thinking works faster;
- the bronchial tubes expand.
This condition can last for up to two days after a problem occurs. How this state will be expressed depends on how intense and prolonged the situation will be, as a result of which the person will experience stress. The stage itself is divided into two sub-stages.
- Shock – in this state, the body becomes very vulnerable. Blood pressure drops, muscles weaken, defense reactions decrease and the person may die in this state.
- Countershock – when this stage occurs, all the body’s reserve functions are activated, hormonal secretion increases, and then the body recovers. If the body overcomes the state of shock, the next stage, called the resistance stage, begins.
The resistance stage
At this stage, mechanisms are activated that allow the body to show resistance to stressful stimuli. In this case, the person either fights back or flees. In this case, all the body’s reserves are mobilized and it prepares itself for activity or adapts to stress.
During this period the organism is very excited and at the peak of its capabilities. For this reason, all abilities are intensified and a person may act quite unexpectedly and with such force that it is impossible to foresee in a calm state. All these abilities disappear when the threat passes.
The exhaustion stage
If the stressful situation continues for a long time, the body loses the ability to resist and then the exhaustion stage begins. And at a time when in the first two stages the body is struggling with the problem, in this stage a state of apathy occurs, which is very dangerous for the body.
Stress is a human condition that doesn’t leave a person all his life. It is not possible to get rid of it completely, but to control the situation and facilitate the stages is under the power of the person himself.
Causes and feelings
Everything that happens in a person’s life has its cause. And of course, stress is also not without causes, the main ones of which are:
- A constant feeling of anxiety;
- a person is unstable to problems;
- adaptation at the new place of residence;
- adaptation in a new place of work;
- adaptation in the circle of new acquaintances and friends;
- loss of close relatives or friends;
- clarification of relations, frequent disputes;
- sleepless nights, lack of sleep.
Stress can occur in a split second. It may also pass in a minute or two. The first symptoms are: irritability, high blood pressure, tension, fatigue, changes in facial expression.
Other symptoms of stress include:
- difficulty breathing;
- loss of concentration;
- the person sometimes feels short of breath, choking, chills, fever, abdominal pain, nausea, and vomiting;
- limbs go numb and the ability to move disappears.
If you don’t get rid of such symptoms in time, the problem can worsen and develop into a chronic illness.
What is the reason for fighting stress?
Stress, whatever it is, has a strong effect on the human body. First it affects the cardiovascular system. Next comes the gastrointestinal tract and the endocrine system. The main diseases that can cause chronic stress:
- angina pectoris;
- diabetes mellitus;
- heart attack;
- increased acidity;
- stomach ulcers;
- decreased immune system.
All these diseases are a consequence of stressful situations. Therefore, at the first symptoms of stress, it is necessary to contact specialists. And it is necessary to use all possible ways to overcome stress.
How to get rid of stress – step by step to calmness
Many people have a question about how to deal with anxiety and stress, defeat depression and just learn to keep yourself in control. There are several effective ways to combat, regardless of the factors that provoke the development of stress. These ways include.
During times of stress, a person must learn to control their emotions. And relaxation is one of the effective methods of preserving one’s health. With the help of relaxation you can:
- get rid of nervous tension;
- without certain skills learn to calm your nerves;
- defeat fatigue and irritation;
- learn to look at any difficult situation calmly.
Relaxation should be done in private in order to be able to relax completely. Such exercises give an opportunity to find mental balance. To do this, you need to lie on your back, tilt your head back, while being completely relaxed and breathing deeply through your nose.
During the relaxation in the first place do not think about anything bad, concentrate on your breath. Then you should alternately hold your breath while tensing and relaxing your muscles. After that you should tense and relax each part of the body in turn.
Regulation of breathing
With proper breathing, one can learn to get rid of these body conditions:
- Muscle tension;
- nervous tension;
- emotional instability;
- Panic and fear.
Breathing exercises can be done at any time, regardless of whether a person is lying or standing. Thus a person stabilizes his breathing, calms the nerves, and relaxes.
Since breathing in a stressful situation often becomes difficult, it is necessary to learn how to breathe correctly. The first thing to do is to distinguish between several types of breathing:
- The first exercise is breath identification . In this exercise, a person listens to the way he breathes. Breathing in and out to full lungs .
- Abdominal breathing . To do this, you need to lie on your back and start breathing on your stomach. At the same time, one hand should be on your chest and the other on your stomach. And it’s worth observing how the hand goes up and down with each inhalation and exhalation.
With the help of such exercises, the nervous system comes to rest and the stress goes away.
How to get rid of stress, nervous tension and excessive nerves – management techniques, ways and methods of struggle:
A complementary set of measures
Other effective techniques to help beat stress and overcome depression and anxiety:
- Physical activity . You can do exercise, or simply walk or jog.
- Autotraining . With this exercise, a person mentally sets themselves up to think positively. For example, to adjust yourself to the fact that the bad streak will soon end, you can say: “I’m not that bad, it can be worse.
- It is also good to treat stress with laughter. For this you need to read some funny stories, anecdotes.
- Aromatherapy is also very useful. When a bad mood, you need to smell your favorite flowers or scented oils.
- It helps to beat stress soothing music.
- It is very useful to take a shower or visit the sauna, and massage.
- Go shopping or change your image.
What else can I suggest?
There are many other ways to get rid of stress. Let’s look at some of them:
- Tea Drinking . As surprising as it may sound, tea really is a good antidepressant. The main thing is to choose one that tastes good.
- Hobbies . Everyone has his or her own favorite hobby. And in times of stress, it is best to indulge in your hobbies. In addition, you should find people who have the same hobby. With them, you can talk about a topic that unites you.
- Help your neighbor. You can find someone who needs help and support. Thanks to the care of someone, forget your own problems.
- Pet . Pets are the best way to relieve stress. Therefore, you should have a cat or a dog; taking care of them is a great distraction from depression.
It is easy to relieve stress, just choose one that will definitely help you get rid of a nervous breakdown and anxiety.
In order to avoid succumbing to stressful situations, you should definitely lead a healthy lifestyle. To do this, you need to eat right, eat only natural products and by no means buy food from fast food outlets.
Know how to relax and unwind, you don’t need to lie on the couch all day, but you can go for a walk with friends in the park, to the river. Do not forget about a healthy, adequate sleep, which allows you to gain strength for the whole next day. Also do not forget about sports.
If your neighbor is feverish
When stressed, it is very useful not to leave the person alone with himself. But, in no case should you show pity or look for excuses for such a condition. In order to help your relative get rid of depression, you should try to dramatically change the environment, take the person for a walk, get to know interesting people.
It is also possible to apply a contrast shower to bring the person out of a trance. Tell similar stories from which strong people got out, give examples. And most importantly, talk to the person. Don’t let him shut himself off.
How to get out of different stressful situations
Different types of stress requires its own approach:
- Work stress. To overcome this type of stress it is necessary first of all to make a routine of the working day. Never discuss your work process outside of work.
- During pregnancy, women suffer the most from stress. To overcome it, you need to rest more, to get a lot of positive emotions, to eat only healthy foods, walk in the fresh air.
- Personal stress can be conquered first of all with the help of relaxation, auto-training, walks, communication with close people.
- In order to conquer the stress associated with the loss of a loved one, you must remember that life goes on, you should not be ashamed to express your feelings and emotions, do not keep them to yourself. The next thing, which is also very effective, is to occupy yourself with something useful. For example, to do needlework or drawing. As a last resort, go to a support group.
- If your child is stressed, he can help his parents by being patient. First and foremost, you need to make sure that your child gets a good night’s sleep and plays calm games with him or her. For any change in life, the child should gradually prepare in advance, and in any situation to support him morally. You should give him a feeling of security.
- If the stress is accompanied by anxiety and depression, you should consult a doctor, who upon examination will prescribe a sedative. Attend support groups. Do not close yourself off, try to be in more company.
If the fight with stress was successful, the person becomes calm, soberly looking at things. Gone is the feeling of oppression, the world becomes more colorful. External stimuli no longer affect the nervous system. Breathing becomes steady, thoughts clear. One becomes natural and sociable.