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10 Ways to Reduce Stress

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10 Ways To Reduce Stress

10 Simple Ways to Relieve 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. Focus can be short-term or long-term, and both can have a severe impact on your health with effects ranging from low energy, headaches, frequent sickness, and difficulty in sleeping.

This blog is about ten ways you can manage your stress levels efficiently and effectively to 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 a faster heartbeat and quicker breathing.
  • Deep breathing exercises control the relaxation response in these situations.
  • The goal of deep breathing is to focus on your breath, make it slower and more profound. 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.
  • While alcohol may help you deal with stress in the short term, but the long run, it contributes more to 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 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.
  • Lemon balm – it is a mint-scented balm and has anti-anxiety effects on the body. Some studies show that it increases the sense of calmness after its application and decreases the feeling of alertness.
  • Vitamin – B supplements – Vitamin b1, b2, b3, b6, and b12 help maintain a healthy nervous system. A robust jumpy system is necessary to fight off the symptoms of stress and anxiety.

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

Number – 4

Exercise

  • Stress affects our brain and several nerve connections; because of this, the body feels the impact.
  • Exercise produces endorphins, a chemical in the brain that acts as a natural painkiller and improves the ability to sleep, which 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.
  • Many times people do not have time to go to gyms. Hence they can perform exercises at home such as resistance band exercises, basic yoga asanas like tadasana, shalabhasana, dhanurasana and many more. 

Number – 5

Spend time with friends and family

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

 

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 release happy hormones like oxytocin which is a natural stress reliever.
  •      A study published in 2010 on the 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. You should reduce your screen time and focus more in building real life relations as after all, only people can help you to get out of your difficult times. Research shows that excess use of social media leads to poor sleep quality, well-being, anxiety, depression, and low self-esteem. Hence, mobile addiction is another factor of causing stress which should be eliminated from your life. You should be aware of how mobile addiction affects our mental health

Don’t overload yourself

  • Learn to say “no,” taking responsibilities more than you 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.
  • Manage your daily tasks into small time slots of 55 minutes and take 5 min breaks every hour.
  • Prioritize all the essential tasks in the first half of the day and other menial jobs 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 your daily ritual. You will observe changes in the 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 three fatty acids, EPA, and DHA, promoting 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.
  • 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.
  • 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.
  • 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 feel overwhelmed due to stressful situations at your office or home, take a break and listen to some relaxing music.
  • Listening to calm music positively affects your brain and body, like reducing blood pressure and cortisol hormone linking to stress and depression.
  • A study published in 2013 on NCBI under the name “The effect of Music on the human stress response” said that listening to music primarily affects our autonomic nervous system in terms of a fast recovery and affects our psychological stress response less.
  • The findings of the paper suggest that listening to music is beneficial in stress management.
  • Listen to calm instrumental songs, audiobooks 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 fast and straightforward 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.
  • You can practice mindfulness meditation by sitting on a chair or lying down on the floor. Focus on the aspect of your breathing, like the 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 besides that fictitious point and breathe slowly for at least 10 minutes.
  • Mediation is proven to manage health symptoms like anxiety, sleep problems, tension headaches, and high blood pressure.

So to summarize

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

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Disclaimer: This is  article is not sponsored by any brand or company. The information contained on Target100years is provided for general and educational purposes only and must never be considered a substitute for medical advice from a qualified medical professional. All viewers of this content, especially those taking prescription medicines, are advised to consult their doctors or qualified health professionals before beginning any nutrition or lifestyle programme. Target100years does not take responsibility for possible health consequences for any person following the information in the educational content.

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