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Stress is the biggest pandemic on Earth. Should we put all stressed-out people into the hospitals, there wouldn’t be enough room and doctors for them on the whole planet. Herewith, stress is a matter of personal regulation and can be managed by stress relief solutions a human undertakes daily. If not coping with it at an early stage, stress can lead to chronic anxiety, depression, and more severe mental health issues. So, here are 7 simple common techniques that each of us can practice to reduce it significantly.
Practice Effective Breathing
According to the American Institute of Stress, breathing is the “best stress buster”. The key is concentrated breathing. Breathing for up to 30 minutes daily with your belly will decrease anxiety and stress. This kind of breathing supplies more oxygen to the brain and triggers the parasympathetic nervous system that encourages a state of relaxation.
Here’s one of the AIS certified techniques, relieving stress. First, “smile in your head” with your eyes and lips and give away the tension in your upper back. Then imagine having holes in your feet. When you take a deep breath in, picture hot air flowing through them, passing slowly to your legs and through your belly filling your lungs. While the air is moving through your whole body, try to relax all the muscles one by one. And when you exhale, imagine the hot air coming out the same holes. Practice this a few times a day to feel at ease and happy.
This is one of the most powerful ways, relieving stress and anxiety. This exercise means sitting comfortably, concentrating on your breathing, and paying attention to the now without diving into the worries about the past and the future. You can actually do music meditation, bath meditation, walking meditation, body scan meditation, and even chocolate meditation. Be careful with the latter! Although they encourage mindful eating, a stressed-out person might not understand the line and comfort eat with chocolate.
It doesn’t matter what kind of exercise you pick. They all can help out with the relief from stress by pumping up your endorphins. These are the brain’s feel-good neurotransmitters whose production is highly increased by any physical activity. Should you run, do aerobics, play tennis, or hike, you’ll get your high dose of endorphins. A few tangible tips here will be to start with walking first and then progress gradually; do what you love, plan it as a part of your life, set smart goals, and stick to them.
One thing you should always know about anything you’re going through – you’re not alone. There are people out there who are ready to help. The truth is long-term stress can harm your health. That’s why it’s crucial to cancel this “long-term”. So, talk it out to your friend! If it doesn’t help, turn to your primary health care provider for stress relief solutions. They will refer you to a mental health specialist. Get ready for the appointment, jot down stress symptoms and questions, bring a friend or relative to support you, and just be honest.
Sometimes stress is not mind-related but more muscle-related. Bad postures at work affect our muscles, and they affect your mood. A relaxing massage will be just the thing. Ask a friend to massage your neck, forearms, and palms. Ask your significant other to massage your back and feet. Or, turn to a professional. According to Massage Heights, massage therapy decreases stress hormone levels by 30% and increases dopamine and serotonin levels by 21% and 28%. Besides, you can combine massage and aromatherapy, which will ultimately bring relief from stress.
Heat therapy is an old-age remedy that stood the test of time. The good thing about it is that usually, it delivers quick relief. To soothe your discomfort, you can soak in hot baths, take a steamy shower, apply an electric heating pad, or stretch out in the pool. Here’s how it works. When you warm up the affected areas, your blood vessels get wider. This enables more blood, oxygen, and nutrients to be transferred to the injured tissues. Improved circulation means more relaxation to those tight joints and muscles.
Add for a while herbal teas to your daily regimen. Plenty of herbs have this calming effect. However, before drinking any of them, consult your healthcare provider. The most helpful herbs relieving stress are passionflower, chamomile, lavender, and, of course, valerian root. Chamomile impacts positively on sleep deprivation and an upset stomach. Valerian root helps with insomnia and anxiety but should not be used for more than a month. If you’re up to something exotic, opt for Kahwa tea, a blend of Kashmiri green tea leaves, nuts and saffron, and whole spices. Sage tea, for example, is a great muscle relaxer and helps with mental burnout and body ache.
Often, we think that zoning out in front of the TV and doing nothing mean relaxation from stress. But this only aggravates the situation. The most vital advice here will be to take responsibility for the current emotional and physical state. So start practicing stress relief solutions before it grows into something chronic and medically attended. Decide what might work for you or what things are more available for you at this very moment. Evening hot bubble bath or herbal teas? Relaxing massage or evening walks with a dog. Simple baby steps will definitely make a difference in your life.
