Day-to-day activities can be stressful and we often overlook our well-being and health. Dedicating moments to practice a hobby or take a few days to simply relax is important to reduce stress levels and make your body improve immunity, thus reducing the risk of getting diseases and inflammation. Taking time to take care of yourself makes you more creative and confident, in addition to improving your perception in decision making and even in relationships.
Hence, getting into a new job, relocating to a new apartment, changing schools, or end a relationship are just some situations that mostly lead to stress, which really affect many. No doubt, getting stressed at all times is capable of weakening immunity, influencing mood, disturbing sleep, and can even favor illnesses and eating disorders.
It is worth remembering that when stress is constant and disrupts the routine, it is necessary to analyze the cause and take measures to end or reduce it to the barest minimum. However, if it is a one-off situation, be aware that there are some techniques that can help you reduce your stress level very quickly. Some of these include:
Do Physical Exercises
One of the best-known ways to relieve stress is physical activity, as moving the body reduces stress hormones, such as cortisol, and helps release endorphins, substances that are natural painkillers and act to improve mood.
Besides, physical exercises have a direct impact on improving sleep, which is always affected by anxiety and also promotes confidence and mental well-being. For those who do not have much time to exercise, know that even a 20-minute walk is enough to feel some beneficial effects. In this case, choose to walk in a park, beach, or a wooded place, where the mind and body can get in touch with nature.
The important thing is to find an activity that you enjoy doing and that generates pleasure because this way you create a positive habit, which helps in reducing the symptoms of stress; insomnia, irritability, tiredness, and anxiety.
Learn Breathing Exercises
Stress causes some reactions in the body that is out of control, so it is possible to feel your heartbeat faster, your breathing speed up, and to become breathless. To regain control, there are some breathing exercises that can be learned, from deep breathing, counting to five, and exhaling to abdominal, paced, or diaphragmatic breathing techniques.
Slow and deep breathing causes the lungs and belly to expand, this helps to slow the heart rate, creating more tranquility for the body and mind. When nervousness increases, stop and take a deep breath. Thus, the balance will be restored and the toxins will be eliminated, causing relaxation and reducing stress.
Listen to Relaxing Music and Noise Machine
Listening to music or smooth sounds make the mind and body relax, as it releases neurochemical substances in the brain, such as dopamine, which promotes immediate well-being. This is also why white noise diffuser is used a lot in meditation sessions.
Relaxing sounds of nature from white noise sound machine, classical or instrumental music have a comforting effect, as they slow down the heart rate, generate relaxation and blood pressure control. However, any song can bring tranquility and relieve stress just that each person chooses the sound or rhythm they like to hear the most.
There is no doubt that the sounds of nature from the white noise diffuser have a calming effect. The best thing is that the white noise sound machine is capable of reproducing sounds similar to those of forests, waterfalls, rainfall, and birdsong, etc.
Have Priorities for Stress Relief
Procrastination is the practice of postponing activities that must be done. It is very common in people who face stressful moments, as they tend to react reactively to problems and daily tasks.
This attitude causes anxiety, due to the desire to quickly conclude what has been postponed to do. In order to relieve stress, in this case, it is important to create the habit of writing down the chores of the day in a list organized by priorities and with stipulated deadlines. As they are performed, tasks can be excluded from the list. Thus, the feeling of accomplishment and the visualization of the completed activities generate tranquility in the daily routine.
Accept What Cannot Be Changed
As obvious as it may seem, some things are uncontrollable. Other people’s attitudes, what they think or say, are not possible to be controlled. So do not occupy your thoughts with questions or blame.
The habit of martyrdom and producing negative thoughts generates anxiety, stress, and low self-esteem, which makes the person feel more and more anxious and helpless. To relieve stress, accept the problem as it is.
Do not think much about how you could do it differently when you know you can not. Instead, try to keep your mind and body occupied with tasks that require a higher level of attention and are not boring. This will bring calm, generating a balance of thoughts and relieving stress.
Develop Good Habits
When the situations faced seeming to have no solution, causing the feeling of lack of control, the practice of good habits will generate relief. See some practices that generate quality of life.
Take a Deep Sleep
Stress can cause insomnia. So sleeping well is very important. Include in your routine the habit of going to bed early, reducing excessive lights two hours before bed, especially with electronic devices, and reducing distractions.
To do this, create a cozy atmosphere with some device like an aroma diffuser and try to control your thoughts. These attitudes can promote better sleep and a more peaceful night.
Always Smile and Laugh
The famous phrase “laughing is the best medicine” may seem cliche, but it is very true. Smiles and laughter relieve the feeling of stress and tension, causing the muscles to relax while taking more oxygen into the body.
So get in the habit of having fun with friends, watching shows or TV shows that make you laugh, and try to see life more lightly. Learn to smile at yourself and others. Laughter relieves physical tension and strengthens the immune system.
Reading causes the balance between the brain and the mind, because the body requires greater concentration of the area of vision to interpret what is being read, this will relax the tension of the other muscles. Reading also makes one disconnect from other physical senses, so there are mental rest and relief from worries. In this way, the feeling of well-being increases, and stress is minimized.
However, changing habits is a choice, but a helpful necessity in the time of stress management.