Stress has become ours everyday. We live in a world and time that is causing more and more intense anxiety and uncertainties that surround us, affect our body, hormones “beat” on adrenaline, blood pressure increases, fear is infrequently inflicted on us, we act unrecognizably.
Our body does not differentiate between a bear approach and a traffic jitter, and stress instead of helping us escape today contributes to chronic conditions such as headaches or mental health problems such as depression.
In addition to making us emotionally unstable and unavailable and leading to more severe mental states such as depression, chronic stress has a negative effect on the physical health of the human body.
Although we cannot control all the situations in life that will put us in a state of stress, it is possible to learn the mechanisms to combat it. Sometimes a radical lifestyle change is needed to eliminate the causes of stress and change the way you react in difficult circumstances.
Here are 10 ways to overcome stress:
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Learn to breathe deeply
For several minutes, proper, deep breathing lowers cortisol levels and helps us calm down after a stressful situation. Try to relax with the following technique when you are feeling nervous or upset:
- Sit comfortably, place your hands on your belly and relax your muscles.
- Breathe in slowly on the nose, counting to 5 until your lungs are full of air.
- Hold your breath and count to 3.
- Exhale slowly through the mouth, again counting to 5, until you completely empty your lungs.
- Relax the muscles.
Repeat this process 5 to 10 times until you feel calm.
Listen to relaxing music
A 2011 study of patients recovering from surgery showed that those who listened to relaxing music sought less painkillers and sedatives than those who listened to no music at all.
Although classical music has a particularly calming effect, that is, it slows the heart rate, lowers blood pressure and lowers stress hormones, any music you love will overwhelm your brain with neurochemicals that make you feel good like dopamine.
Take a massage
Massage therapy raises the levels of the hormones happiness, dopamine and serotonin, which improves mood and can excite feelings of happiness and satisfaction. Just 5 minutes of massage reduces cortisol levels and helps reduce stress.
The next time you feel pressured by the problems of everyday life, ask someone for a short massage or order a professional masseuse for real relaxation.
Relax with a warm bath
To help lift your mood quickly and reduce the harmful effects of stress, treat yourself to a magnesium-rich salt bath that raises your serotonin levels. You can try scented baths by adding a few drops of lavender, rose or eucalyptus essential oil to warm, not hot, water.
Bath in peace for about twenty minutes with relaxing music to calm and lift your spirits. Treat yourself this way at least once a week to avoid the effects of chronic stress.
Cuddling, kissing, hugging and sex can all help relieve stress.
Positive physical contact can help release oxytocin and lower cortisol. This can help lower blood pressure and heart rate, both of which are physical symptoms of stress.
Take a cup of hot tea
High levels of tein in black tea help lower cortisol levels while also improving concentration and alertness. Mint tea has a soothing effect, and all green herbal teas contain many antioxidants that have a relaxing effect on the body and mind.
Chamomile and rosemary have a sedative effect and it is recommended that you drink the teas of these herbs if you have trouble sleeping due to stress.
Constant availability on mobile phones and computers via social networks can significantly increase and cause stress. Occasionally break away from technology, leave your cell phone at home and take a walk in nature. Just one day without constant messages and calls will make you feel better and happier.
Exercise or go for a walk
Almost all forms of exercise have been shown to reduce stress. Exercise has been raising endorphins from the first minute, and even light exercise reduces cortisol.
Exercising on a regular basis will boost your confidence and distract you from the problem, and will have a positive effect on your overall psychophysical health. Sports people are generally more self-confident, more mentally stable and less likely to be in stressful situations.
From light walking, pilates, yoga and dance to strength training or team sports, try whatever you like to find your own most effective way of dealing with stress.
Meet your friends and family
Friends aren’t just for fun. Specifically, according to a study conducted on children, your closest friends may reduce cortisol production, and psychologists agree that the same applies to adults.
One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called “tend and befriend,” and is the opposite of the fight-or-flight response.
Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety.
Laugh more often
People know that laughter is the best medicine. Even forceful laughs have proven to reduce cortisol levels and make us happier. If you feel nervous and anxious, try putting a smile on your face, and a sense of happiness will come spontaneously.
When under pressure and experiencing symptoms of stress, treat yourself to a good humorous movie or book for a few hours, or invite some of your acquaintances who are known for good humor and good humor to socialize.
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