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10 Ways to Reduce Stress

10 Ways To Reduce Stress

Everyone experiences stress to some degree in their daily life. It is our body’s natural response to anything that requires attention or action. However, the way you respond to stress makes a huge difference in your overall well being. Stress can be short term or long term and both can have a serious impact on your health with effects ranging from low energy, headaches, frequent sickness, and difficulty in sleeping.

This blog is about 10 ways you can manage your stress levels easily and effectively so that you can be more productive and happy.

So without wasting any time, let’s get started.

Number – 1

Deep breathing

  • Mental stress signals your body to go into fight or flight mode. During these situations, you can experience physical responses like faster heartbeat and quicker breathing.
  • Deep breathing exercises control the relaxation response in these situations.
Deep breathing
  • The goal of deep breathing is to focus on your breath, make it slower and deeper. This helps in slowing your heart rate, allowing you to feel more peaceful.

Number – 2

Reduce Caffeine, alcohol and nicotine intake

  • Both caffeine and nicotine are stimulants, consuming them in large amounts will increase stress and anxiety rather than reducing it.
Reduce Caffeine, alcohol and nicotine intake
  • While alcohol may help you deal with stress in the short term but in the long run, it contributes more to the feeling of depression and anxiety which makes it harder to deal with stress.
  • It’s better to choose water, herbal teas, and natural fruit juices over caffeine and alcohol. Try to keep yourself hydrated so that your body is ready to deal with stress.

Number – 3

To have natural supplements

Several natural supplements can help you manage your stress like

  • Ashwagandha –   In Ayurveda, It is used to treat stress and anxiety issues. This herb is used to lower the level of cortisol, a hormone produced by adrenal glands in response to stress.
  • Green tea – A green tea brew has a calming effect on your mind. It contains polyphenol antioxidants and L-theanine amino acid which helps in lowering stress and anxiety levels by increasing serotonin chemicals in the body.
To have natural supplements
  • Lemon balm – it is a mint-scented balm and has anti-anxiety effects on the body. Some studies show that after its application, it increases the sense of calmness and decreases the feeling of alertness.
  • Vitamin – B supplements – vitamin b1, b2, b3, b6, and b12 help in maintaining a healthy nervous system. A strong nervous system is necessary to fight off the symptoms of stress and anxiety

There are also other supplements like omega 3 fatty acids, kava, and valerian root that can help in reducing stress.

Number – 4

Exercise

  • Stress affects our brain along with its several nerve connections, because of this the body feels the impact as well.
Exercise
  • Exercise produces endorphins, which is a chemical in the brain that acts as a natural painkiller and also improves the ability to sleep, which in turn reduces stress.
  • Most experts recommend aerobic exercises to decrease overall levels of tension, elevate mood, and improve sleep.
  • Exercise for at least 20 minutes every day to manage your stress levels.

Number – 5

Spend time with friends and family

  • We understand managing work life and family is difficult. However, social support from friends and family can help you get through stressful times.

Spend time with friends and family


Family Playing Game Together At Home
  •      According to experts in Newport academy’s therapy program, spending time with friends and children or volunteering in social activities helps in releasing happy hormones like oxytocin which is a natural stress reliever.
  •      A study published in 2010 on NCBI website suggests that people with few social connections are more likely to struggle with depression and anxiety.

Number – 6

  • Not all the stress-causing tasks are in your control, but some are. Take charge of the part of life that is causing you stress.

Don’t overload yourself

Don’t overload yourself
  • Learn to say “no”, taking responsibilities more than you can handle can leave you overwhelmed.
  • Be selective about your tasks and remove the unnecessary work that can increase your stress levels.

Number – 7

Micromanage your Tasks every day

  • One way to manage stress is to write things down. Write down the things you are stressed about.
  • Managing your daily tasks into small time slots of 55 minutes and taking 5 min breaks every hour.
Micromanage your Tasks every day
  • Prioritize all the important tasks in the first half of the day and other menial tasks in the other half, this way you will feel satisfied when these tasks are completed on time.
  • Keep at least 2 hours for yourself for some leisure, make this process as your daily ritual you will definitely see changes in your stress levels.      

Number – 8

Try stress-reducing foods

Some foods can help you reduce your stress levels by increasing your brain functionality

  • Fish – It contains essential nutrients like Vitamin -d, omega 3 fatty acids, EPA, and DHA, which promotes overall brain health. EPA and DHA help regulate neurotransmitters like dopamine and serotonin, which can have calming and relaxing properties. Fish helps in reducing inflammation and prevents brain cell dysfunction that can lead to the development of anxiety.
Try stress-reducing foods
  • Turmeric –  It contains curcumin. It is a powerful antioxidant and has anti-inflammatory properties that help in preventing brain cell damage. It is advised to consume 2 to 3 grams of turmeric every day with your meal or you can also choose to take turmeric supplements.Turmeric
  • Curd or Dahi – It is a great food to include in your diet. The probiotics found in curd helps to promote mental health and brain function by inhibiting free radicals and neurotoxins that can damage nerve tissue in the brain and lead to anxiety.
Curd or Dahi
  • Other foods that can help in reducing stress and anxiety dry foods, chia seeds, citrus fruits, meat, and dairy products.

Number – 9

Listening to music

  • If you are feeling overwhelmed due to stressful situations at your office or at your home, take a break and listen to some relaxing music.
  • Listening to calm music has positive effects on your brain and body like reducing blood pressure and cortisol hormone linking to stress and depression.
10 Ways To Reduce Stress
  • Study published in 2013 on NCBI under name “The effect of Music on the human stress response”, said that listening to music primarily affects our autonomic nervous system in terms of fast recovery and affects less  to our psychological stress response.
  • The findings of the paper suggest that listening to music is beneficial in stress management.
  • Listen to calm instrumental songs, audio books of Geeta path or chanting of veda shlokas, this way you will not only reduce your stress significantly but also boost your creative energy.        

Number – 10

Try Mindful Meditation

  • According to Mayoclinic.org, mediation is a simple and fast way to reduce stress.
  • It is an inexpensive method and you don’t require any extra equipment to do it. You can do it while you are out for a walk, riding a bus, waiting in line or even during a difficult business meeting.
Try Mindful Meditation
  • You can practice mindfulness meditation by sitting on a chair or lying down on the floor. Focus on the aspect of your breathing like sensation of air going through your nostrils and out of your mouth
  • You can also try closing your eyes and focus on an imaginary point on your forehead. Try not to think of anything beside that imaginary point and breath slowly for at least 10 minutes.
  • Mediation is proven to manage health symptoms like anxiety, sleep problems, tension headaches and high blood pressure.

So just to summarize

So just to summarize

Share your thoughts on what sort of lifestyle you live and how you manage your stress to stay more productive, let us know in the comments down below. Also, thank you for reading our blog and keep supporting us by liking, sharing, and subscribing to target 100 years.

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