How to relieve stress?

17 Ways to Avoid Stress

With prolonged exposure, stress triggers a cascade of physiological reactions that negatively affect your health. Heart rate, respiratory rate, and body temperature increase. All this can lead to problems with the heart and blood vessels, exacerbation of chronic diseases, reduced immunity.

Knowing how to cope with the normal stresses of life can help maintain strength and a positive attitude for productive work and communication with loved ones. Below are recommendations that will help to get rid of stress.

1. Know your levels of cortisol, the stress hormone

Elevated cortisol levels can lead to weight gain, diabetes mellitus, decreased vision, decreased testosterone levels, decreased ability to metabolize calcium and collagen synthesis, and increased risk of osteoporosis and fractures.

2. Get enough sleep

An adult needs at least 8 hours of sleep. Go to bed on time, because during the night hours several vital hormones are produced: growth hormone (somatotropin), sex hormones, hormones controlling hunger and appetite (ghrelin/leptin).

Don’t smoke.

Or, if possible, reduce the number of cigarettes you smoke. Nicotine provokes an increase in cortisol levels in the blood.

4. Do not drink alcohol: it is not a way to relax, but an additional burden for the body.

Alcohol-containing drinks lead to a loss of vitamins and antioxidants, which intensifies oxidative reactions. This affects the skin – it becomes less elastic, uneven. As a result, your face looks puffy and you look a few years older.

5. Don’t overindulge in vitamins.

It’s true that during stress, some of the vitamins and minerals are quickly used up. However, it is advisable to take vitamins and minerals only after performing tests. To find out which macro and microelements are missing, perform a comprehensive examination at CITILAB: Vitamin and mineral complex “Health Source”.

6. 6. Sign up for an aroma massage

Or have an aromatherapy session at home. Choose essential oils of lavender, chamomile, basil, cedar, sage, hyssop – they have a calming effect on the nervous system. Read about which oils will help relieve stress and cheer up, as well as how to use them correctly, in this article.

7. Drink Plenty of Water

At least one glass before breakfast, lunch, and dinner.

8. Try floating.

This is a relaxation procedure in a special pool of salt water, creating an effect of weightlessness. The session helps relieve muscle tension, back and joint pain, and relieves the nervous system.

9. Do a lymphatic drainage massage.

You can use a body brush made of, for example, cactus or natural bristles. Dry body massage improves blood circulation, the outflow of lymph, in which metabolic products accumulate.

10. Meditate

Meditation has been proven to have a pronounced therapeutic effect – it normalizes blood pressure, improves sleep, increases efficiency and increases stress tolerance.

11. Practice breathing exercises

Breathing is the key to health. Most often when stressed, there is shallow breathing, its delay. If you feel that tension is rising, take 10 slow, deep breaths and exhalations.

12. Exercise or fitness

You don’t have to work out every day to the point of exhaustion. 35-45 minutes 2-3 times a week is enough. If you are a beginner, do the Sport Basic test at CITILAB. The analysis will help test your body for fitness readiness.

13. Get a pet.

There are studies that have proven the positive effects of socializing with pets, especially cats and dogs.

14. Socialize

Relieve stress, especially after a hard day’s work, a conversation with a beloved friend will help. Laugh, gossip, and make plans to get together!

15. Change the scenery

Don’t spend the weekend on the couch, go to an exhibition, concert or lecture. New experiences are a great stress preventative.

16. Dance

Dance movements promote the production of happy hormones – endorphins. The effect of a lesson is like a chocolate bar, only without the extra calories!

17. Have a check-up.

If you do not know how to cope with stress, everything falls out of your hands, you have no energy to work – it might be worth performing a body-wide checkup. The doctors at CITILAB have developed a special profile that will help you find out the cause of your ill health: “Annual check-up” (25 indicators).

Why is stress detrimental to our health and how can we fight it?

Stressful situations happen in everyone’s life. Modern reality, with its crazy dynamics, contributes to it. How do you cope with stress? How to fight and get rid of stress? Study the advice of psychologists.

Work that requires full dedication, household chores and taking care of the family, communicating with friends and family, visiting beauty salons and fitness centers in order to maintain the beauty and health. And all of this most of us try to manage in 24 hours a day. As a result, we experience stress.

It is important to recognize stress in time. It is important to know yourself and be able to identify when its level is out of line, because you can get used to stress and make it a part of you. It can become a normal phenomenon and you may not even notice how detrimental it can be to you. Stress will not only make you feel that life is meaningless, but it will also increase your risk of various diseases.

What is stress?

Stress is your body’s normal response to overwork or danger. In this case, the body in all ways tries to resist, as a result of which we suffer. When this defense works in normal mode – it helps a person to be awake, energetic, focused and on a pedestal. But often stress is detrimental to our mental and physical health.

Stress is prolonged, continuous, depressing emotional stress. When the growing multitasking does not allow us to relax for a minute. When you constantly have to look for solutions, here and now. When everything seems to be a global, non-negotiable.

Signs and symptoms of stress

Every person experiences stress differently. What is common in the symptoms of stress is that it affects our mind, body and demeanor. A person becomes aggressive, with bad moods, suicidal thoughts in his head and very often, due to nervous disorders, gets sick.

After stress, the individual is overly emotional, unable to sit still. Or on the contrary, too withdrawn, silent, aloof, passive, unemotional. The person is as if paralyzed by stress and at the same time is boiling inside. Here are a few signs of stress in a person:

  • An inability to focus on one thing at a time;
  • inability to prioritize – everything seems important;
  • irritability, anxiety, anger at the slightest provocation;
  • Sleep problems (long periods of falling asleep, insomnia);
  • sudden opposite emotions (laughter, tears for no particular reason);
  • problems with appetite;
  • chronic fatigue that does not leave even after sleep.

Consequences of constant stress

  1. Heart attacks . Stress leads to an increase in blood pressure. Every time you get stressed, your blood pressure spikes up. In addition to this, your blood flow also increases significantly, which leads to the release of triglycerides and cholesterol into the bloodstream. People who smoke and are obese are also at higher risk for serious heart problems.
  2. Choking . Children who are regularly stressed are at higher risk of developing respiratory diseases, such as asthma. Studies with children have shown that stress can significantly exacerbate the course of asthma. There is also evidence that chronic stress in parents can negatively affect the health of their children.
  3. Gastritis . Some people with chronic stress suffer from gastritis, which further complicates their condition. Stress-induced gastritis, also known as stress-related erosive syndrome, can cause superficial bleeding and mucosal erosion in patients who are seriously ill and in people exposed to stress.

How to relieve stress: ways to deal with stress

It is very important not to lose self-control and control. Manage your emotions with the following methods. Start in order:

  1. Find a moment, sit down . Ask yourself the importance of the problem that is gnawing at you at the moment. How will its solution or lack of solution affect the situation in 1 year, 5 years from now? The answer will help you realize the importance of the anxiety.
  2. Recording Your Thoughts . Phrases, sentences, individual words – all sketch out on a draft. This will be a distraction during the acute period. Read what you wrote the next day – so you’ll understand the significance of events and actions taken.
  3. Stimulate the nerves . An effective method is to run your index finger across your lips horizontally. It is based on the physiological reaction of the parasympathetic nervous system. It calms quickly and effectively.
  4. Muscular tension . Gather your nerves into a fist! Tense all your muscles, clench your fists, clench your teeth for 10 seconds. Feel how the body switches over, reacts with prolonged relaxation.
  5. Try any classic methods: a walk in the fresh air, a relaxing bath, herbal tea, a gourmet meal or delicious chocolate, exercise, an hour for a hobby, a chat with friends and so on.
  6. Work on yourself . Try to turn the negative into a positive. Don’t let stress get the better of you. Spilled coffee on yourself? Think of the spoiled thing as unnecessary, old, uncomfortable, long ready to be thrown away.
  7. Try to interrupt the overpowering stressful thought . Clap your hands. Say out loud that you will certainly return to it later. Promise yourself to remember the problem at a certain hour.
  8. Be available . Do not disconnect means of communication. Don’t ignore the attention of others. On the contrary, run away from the desire to hide from everyone. Chat on social media. And afterwards, have a good cry.

Agree, there is nothing difficult in such techniques. If you refer to them for several days during stress, they will help. Give the desired effect is capable of even one reception, if the situation has not escalated into a critical one.

Gaining control of stress will reduce the risks of developing Alzheimer’s disease, depression, asthma, gastritis, obesity and heart disease. All it takes is a little joy, indulge yourself and relax. Despite the fact that you think it’s impossible to get rid of stress altogether, small lifestyle changes will definitely improve your condition.

Photo by Artem Beliaikin on Unsplash

Medical treatments are great to help combat stress. Of course, the amount of time you can devote to treatments will depend on your schedule and responsibilities. However, even one hour a week spent at a spa can be very beneficial. Most salons offer a calm and relaxing environment, and this is exactly what people suffering from extreme stress need. Such treatments also help you lose weight.

To keep stress to a minimum, you should adopt a low-sugar diet. Sugar increases blood glucose levels, which leads to temporary nervousness and anxiety. A great alternative to sugary foods such as cookies, candy and cakes is fruits and berries. They contain cortisol, which helps reduce stress.

Stress relief: tips from a psychologist

In order to reduce stress, you need to be able to recognize, accept and deal with its causes:

  • Try to react less to minor irritants.
  • Look at the problem as a challenge, a way to become a better, more experienced person.
  • Accept the things you can’t influence.
  • Surround yourself with people with a positive attitude who look at the glass and say it’s half full.
  • Breathe more outdoors, do yoga, read a motivational book.
  • Take up sports, then you won’t have time for bad thoughts, plus improve your memory and health.
  • Get enough sleep, listen to rhythmic music and spend time with your loved ones.
  • Get yourself a hobby.

Stress Relief Exercises

These exercises help to relieve muscle tension and improve your emotional state. Thanks to this contribute to a calm and sound sleep. And a good sleep – the key to good morning well-being, good health and beauty.

  • Exercise 1 . Sit on the floor with your feet wide apart. Look at your left foot. Put the palm of your right hand on your left side. Inhale deeply and raise your left hand, then with an exhalation take it to the right. Repeat the exercise with the right hand.
  • Exercise 2 . Bend one leg under you. Bend over to the extended leg, trying to reach out as hard as you can to its foot. Repeat the exercise, switching legs.
  • Exercise 3 . Lying on your back, pull the legs bent at the knees up to your chest, wrapping both arms around them. To better stretch and relax the muscles, gently rock back and forth.
  • Exercise 4 . Lying on your back, bring the left leg bent at the knee over the right leg and press it to the floor with your right hand. Repeat the exercise, switching legs.

Evening Yoga for Stress

If you like yoga classes, two simple poses will allow you to achieve complete relaxation, helping you to calm down after a stressful day.

  • Pose 1 . Sit on the floor with your legs crossed. Put your hands on your knees. Try to focus all your attention on the pose you have taken. The base of your spine should be as close to the floor as possible and your head held high. Imagine that your spine is being stretched.
  • Pose 2 . Lying on your back with your legs spread wide apart, place your hands with your palms up about 15 cm from your torso. Slowly turn your limbs first outward and then inward. Turn your head from side to side. Imagine that your legs have separated at the knee joints, that your head has separated from your shoulders. Breathe with your belly, imagining that gravity is pressing you to the floor, harder and harder with each breath.

Dance

Doing voluntary dance movements releases tension that has accumulated throughout the day. Be uninhibited and move slowly, making those movements that you enjoy.

Photo by David Hofmann on Unsplash

Let the music play inside you. Belly dancing, for example, is a great fitness activity at home to help relieve stress.

Tips for the exercises

Read the description of the exercise carefully before performing it.

  • Exercise in a warm room to achieve the best relaxation.
  • Do not practice on a full stomach.
  • Breathe slowly and deeply.
  • Do not make any sudden movements.
  • Hold each pose for as long as your body tells you to.

To stay healthy and feel good, we need to set aside time at the end of the day to de-stress and get rid of stress.

Julia Lugovaya

Hi, I’m the founder and also the psychologist of the Discovery Center. With us you will change your life – just ask for help!

Previous comments (1)

I take magnesium chelate Evalar to strengthen my nerves. I took chelat magnesium by recommendation when I was breastfeeding and had problems with sleep and nerves. I took this medicine during pregnancy and during pregnancy and breast feeding. I take only one tablet at a time, but now I take it more as a preventive measure.

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