Did you know that the biological impact of stress is actually a fairly new discovery? It wasn’t until the 1950’s that Hans Selye identified how stress can impact the body. Symptoms of stress occurred long before this, but it is safe to say that his discoveries helped to pave the way for millions. If you want to try and relieve stress or if you want to make sure that you are coping in the best possible way with the stress you are under, then this guide will help you to take that positive first step.
Put on Some Music
If you are feeling somewhat overwhelmed with stress, then why not take a break? Putting on some relaxing music is always a good thing to do. Studies have shown that calming or relaxing music can have a huge effect on your mind and your body, not to mention that it can also lower your blood pressure. It is also ideal for lowering cortisol which is a hormone that is linked to stress. If relaxing music isn’t your thing, then there’s nothing wrong with this, just put on something that you enjoy. If you can do this, then you will soon find that it is easier than ever for you to unwind and start taking better care of yourself.
Talk it Out
If you are feeling stressed or somewhat overwhelmed, then it helps to talk with a friend about the issues you are experiencing. Having a good relationship with your loved ones will help you to live a much healthier lifestyle and this is very important if you are under a great deal of stress. If you have a shoulder you can cry on for a few minutes, then this will put everything in perspective for you. Sometimes talking to someone else might not be an option and if you believe that this is the case, then you may want to try and talk to yourself calmly instead. Don’t worry about feeling like you are crazy, just tell yourself that although you are stressed, it is normal. Then, talk yourself through what you have to do in order to complete the task at hand and finish telling yourself that everything is going to be okay in the end. If you can do this, then you will see a huge difference in your mental health.
Eat Right by Avoiding Sugary Foods
Stress levels as well as having a good diet are very closely related. When you are feeling overwhelmed, you may find that you forget to eat and that you also end up using sugary or fatty snack foods. If you can avoid sugary foods, and if you can plan ahead, then vegetables and fruit are always good. If you can make sure that you are choosing fish that has a high level of Omega 3, then this will benefit you even more as it is ideal if you need to reduce the overall symptoms of stress. Don’t feel as though you have time to cook? Believe it or not, a good old tuna sandwich is one of the best brain foods you could hope to eat.
When you laugh, you trigger a chemical reaction. Laughter releases a lot of endorphins, and this helps you to improve your mood drastically. Laughing tricks your system into making you happy, so if you can force a laugh now and again you may find that this really benefits your mental health. One suggestion would be for you to watch some comedy shows too. Sometimes if you find the right one, it doesn’t matter what kind of bad day you are having because they always have a way to crack you up.
Drink some Tea
If you have a dose of caffeine, then this will spike your blood pressure. It may also cause you to put the hypothalamic-pituitary-adrenal part of your brain into overdrive. If you aren’t careful then this can add to the stress that you are under. If you want to do something about this, then it is a very good idea for you to try and avoid having too much caffeine or coke. Instead, try and drink things like green tea. The main reason for this is because it is full of healthy antioxidants, and it also contains theanine as well. This is a very healthy amino acid, and it is known for having a calming effect on the brain and the nervous system too, so be mindful of this if you can.
The tips above may be very good if you need to get some immediate relief, but at the end of the day, there are a lot of lifestyle changes that can be miles more effective over the long term. The mere concept of mindfulness does play a huge part when it comes to meditative behavior, and it can also make a difference to your mental health. If you don’t know where to start then it could be a good idea to look into Pilates, tai chi or even yoga. Symptoms of stress can easily be alleviated, and you may find that you can stop stress from becoming an issue in the first place by joining a class. On top of this, joining a class is a great way for you to meet new people as well, so be mindful of that if you can.
Contrary to popular belief, working out doesn’t mean that you have to powerlift when you are at the gym. It also doesn’t mean that you have to go training for a marathon either. In fact, a lot of the benefits that come with exercise can be seen without you having to do much at all. If you want to help yourself, then try and go for a short walk around your office or stretch when you are on a break from work. This is a great way for you to relieve stress. If you can get your blood moving then this will give you a boost of endorphins too, which will improve your mood while giving your mental health a boost.
A lot of people are usually very aware of how stress can make you lose sleep. The issue is that lack of sleep can also contribute to stress. If you are not careful, then you may find that this vicious cycle really impacts you overall. It will get worse with time too. If you can, try and make sure that you are getting at least 8 hours of sleep every day and turn your television off too. Dim the lights and even try to read a book if you can. Things like this can help you to unwind and they can also make you feel much more present, which is the key to a good night’s sleep when you are stressed. If you can’t sleep because you have a newborn, then you can find some tips for new parents here.
Take a deep breath. If you have heard this advice before, then you may find that it feels somewhat cliché, but at the end of the day, Buddhist monks have put a prime focus on this for generations, and for a very good reason. It is the best way for you to make yourself feel more present and it also helps you to focus on the way that you feel.
If you want a good exercise, then simply try and set 5 minutes to one side during the day. Sit up in your chair, put your feet on the floor and then put your hands on top of your knees. When you have done this, take a deep breath in, and concentrate on your lungs. You will feel them fill with air in your chest. When you are at this point, you can then breathe out and feel the stress escape from your chest. Deep breathing is a great way for you to reduce the tension that is currently on your sympathetic nervous system, which activates when your body feels as though it is under threat. As well as deactivating your sympathetic nervous system, you may find that your parasympathetic nervous system is then activated, and this can reduce the amount of anxiety that you experience.
Manage Social Media
Spending a lot of time on social media can put a major strain on your mental health. The amount of time that you spend on social media can also work against you. If you can, you need to shut down your social media pages and instead, focus on trying to spend more time with your friends. Being outside, or even reading a book is another way for you to unwind, so try and focus on this as well if possible.
So, there are many ways for you to try and actively relieve stress, and if you follow this guide, then you will soon find that it is very easy for you to not only benefit your mental health but also your physical health too.