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Ways to Reduce Stress

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Stress occurs when you are under too much mental and emotional pressure. When we can’t cope with pressure, stress begins to form. Everyone reacts differently to stress and experiences different stressors. Common stressors include work, relationships, and money. Stress can affect how you feel, think, and behave, and can also affect your bodily functions. Common signs of stress include restlessness, anxious thoughts, poor sleep, sweating, loss of appetite, difficulty concentrating, and many more. [1] You should take the time to learn the different strategies and techniques for managing your stress before it takes its toll. negative consequences for your mental and physical health.

Stretch the body

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Do exercise. Just 30 to 45 minutes of exercise three times per week can make you feel healthier and in greater control of your life. [2] Studies have shown that exercise can relieve stress, reduce symptoms of depression, and improve your cognitive abilities. [3] Exercise also releases endorphins, chemicals that trigger positive emotions. Here are a few great ways to exercise:

  • Jogging. Running releases endorphins and makes you feel better. Set specific goals for yourself, such as running in 5km or 10km running competitions. This method will help you stay motivated and will make you feel that you are capable of facing and solving challenges.
  • Let’s swim about 1.5 km every two days. Soaking in the water will make you feel stronger and will help get rid of stressful thoughts. This is also a good sport to practice if you are experiencing muscle or joint pain.
  • Yoga. Yoga is not only great for your physical health, but it also helps you learn to regulate your breathing and focus your mind.
  • Join a sports team, such as bowling, volleyball, or softball. You will be able to make friends with many people and exercise at the same time. In other words, this approach both benefits you socially AND allows you to enjoy the benefits of exercise at the same time.
  • Long walk. You’ll feel less stressed if you spend more time in nature and exposed to fresh air.
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To go massage. Massage therapy can help reduce stress. [4] Massage is a great way to relax and to reduce the physical and mental stress you’re experiencing. You can massage your neck, arms, and palms yourself, ask a friend to give you a massage, or hire a professional masseuse.

  • Using a professional massage can be quite expensive, but it will be well worth the money. The masseuse will massage to help you release tension on your body. Check to see if your insurance covers massage therapy.
  • A massage is also the perfect foreplay. If you have a partner, ask him or her to massage your feet or back, and watch how things go.
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Eat decently. Maintaining a healthy diet is key to minimizing stress. A well-nourished body will be able to cope with physical and mental stress. [5] In addition, stress has been linked to overeating; people tend to eat foods that are high in calories and fat when they are stressed. [6] If you want to minimize stress in your life, you need to pay special attention to your diet. Here’s how you can do it:

  • Full breakfast. [7] Breakfast is the most important meal of the day, so make time to eat foods that contain healthy carbohydrates such as oats, protein. such as lean chicken or cold cuts, and healthy vegetables. [8]
  • Eat three meals a day. Not skipping meals no matter how busy or stressed you are will help you stay in the routine and give you more energy. [9]
  • Snacking on healthy foods will help provide energy for a long day of activity. Bring an apple, a banana, or a bag of almonds. Avoid foods that make you feel unwell and lethargic, such as foods high in sugar or carbonated drinks.
  • Minimize caffeine and sugar consumption. Caffeine and sugar may temporarily make you feel more alert, but then they will drop your energy levels and make you feel worse. Cutting back on these types of products will also help you sleep better. [10]
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Add stress-relieving herbs and teas to your daily diet. There are quite a few herbs and teas that can soothe and reduce the symptoms of insomnia, anxiety, and anger caused by stress. Always consult your doctor or healthcare professional before using any new herb or supplement. Popular herbs and teas commonly used to relieve stress include: [11]

  • Chamomile – Chrysanthemum flowers are famous for their healing properties and are easy to find. Perhaps most commonly formulated as a tea, chamomile is often used to relieve symptoms of stress, such as insomnia and digestive disorders. [12]
  • Passion flower – Passion flower is used to treat sleep disturbances, anxiety, and digestive problems. Recent research has shown that passionflower can be as effective as medications prescribed to treat anxiety. Passion flower is often used as a tea. [13]
  • Lavender – Scientific research has shown that the scent of lavender can provide a calming effect, relieve stress, and help with sedation. For this reason, lavender is often used to prepare essential oils for aromatherapy, teas, soaps, gels and shower gels, among many other products. [14]
  • Valerian Root – Valerian root can be used to treat anxiety and insomnia, although you should not use it for more than a month. [15]
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Improve sleep habits. Sleep is so important that you can’t ignore it. [16] Improving your sleep habits will help reduce stress because sleep affects your memory, judgment, and mood. [17] has shown that most people will feel happier, healthier, and safer if they get an extra 60-90 minutes of sleep each night. [18]

  • A healthy sleep lasts 7-9 hours per night. Sleeping too much or too little can make you feel lethargic and difficult to carry out your responsibilities.
  • Try to maintain a moderate amount of sleep every night. You should not sleep 5 hours on weekdays and 10 hours on weekends, otherwise you will feel more restless and tired.
  • Go to bed and wake up at the same time every day. This method will help solidify your routine, and you’ll be able to go to sleep and wake up more easily.
  • Take about an hour to relax in bed before falling asleep. Read a book or listen to soft music, or keep a journal. Don’t watch TV or use your phone as they will make it harder for you to relax and make it harder for your mind and body to get ready for sleep.
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Regularly focus on body awareness. Most people often separate mental and physical. However, you should take the time to connect and examine your body through the mind so that you can understand the effects of stress on the body. [19]

  • Lie on your back or sit and place your feet on the floor. Starting at the toes and working your way up to the scalp, feel the sensations of your body and perceive the part of your body that is under stress. Don’t try to change anything or relax the stressed area, just be aware of it. [20]
  • Within a few minutes, lie down and breathe to bring air to every part of your body, from head to toe. Imagine that every time you breathe, your breath flows through every part of your body. [21]
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Warm compress. Wrap a warm cloth around your neck and shoulders for 10 minutes and close your eyes. Try to relax your face, neck, and shoulders. [22]

  • You can also use a tennis ball or other massage ball to massage the muscles of the head, neck, and shoulders, the areas where we often experience muscle tension the most. You can press the ball between your back and the wall or the floor, it’s up to you. Lean against the ball and apply light pressure to your back for 30 seconds. Then move the ball to another part of your body to relieve muscle tension in that part. [23]

Relax the Mind

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Read a book. Reading is a great way to calm the mind and gain more knowledge. It’s also a great way to wake up your mind in the morning and make it easier to fall asleep at night. Whether you read historical novels or steamy romance novels, being immersed in another world will help relax your mind. Just reading a book for 6 minutes reduces your stress by two thirds. [24]

  • If possible, listen to classical music while reading a book before going to bed.
  • Reading in a well-lit environment can help protect your eyes, but reducing the brightness of ambient lights when reading can help you feel calmer and relax more easily.
  • If you enjoy reading and want to make it a more social activity, join a book club. This is a great way to both encourage yourself to read and make friends at the same time. Again, you can take two actions at the same time to help reduce your stress levels: do something you enjoy and interact meaningfully with others.
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Positive thinking. Be a positive thinker and enjoy your daily interactions. Psychologists have shown that optimists and pessimists often face similar obstacles and challenges, but optimists can deal with their problems with a better attitude. [25]

  • Each day, think of 3 small things for which you are grateful; This measure will remind you of all the positive elements in your life even when you are feeling stressed. Positive thinking will help you maintain a more objective perspective. [26]
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Laugh more. Laughing has been shown to reduce stress. Many doctors, such as Patch Adams, believe that humor can positively affect the body’s healing process when suffering from certain diseases or undergoing surgery. [27] Many studies have also shown that smiling can help improve your mood and make you feel happier. [28]

  • Laughing releases endorphins, a brain chemical that improves your mood. [29]
  • Humor will help you regain your strength. Humor helps us see things in a different light, and can completely change our stressors. It can also give you a fresh perspective on what’s bothering you. Laughter and humor are the most profound and powerful tools you can use to change your outlook on life.
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Practice deep breathing. Focusing on deep breathing is a great way to create a sense of relaxation to deal with stress. Deep breathing is also known as diaphragmatic breathing, abdominal breathing, abdominal breathing, and rhythmic breathing. Deep breathing encourages adequate oxygen exchange, which means breathing in fresh oxygen in exchange for the carbon dioxide you exhale. This method will help slow the heart rate and stabilize or even help lower blood pressure. [30]

  • Start by finding a quiet and comfortable space to sit or lie down. Take one or two breaths as usual to stabilize your body. Then take a deep breath: breathe slowly through your nose, expanding your chest and lower abdomen as you inhale air into your lungs. Allow your belly to fully expand. Do not restrain the breath as we usually do. Now slowly exhale from your mouth (or nose, if this makes you more comfortable). Once you feel comfortable after a few practice sessions, move on to the focused breathing method. In a sitting position, close your eyes, then take a deep breath and think of helpful images, and you can also focus on the word or statement that helps you relax. [31]
  • Why doesn’t shallow breathing have the same effect? In fact, shallow breathing will have the opposite effect because it restricts the movement of the diaphragm. When we take shallow breaths, our lungs don’t get enough oxygen and can make you feel short of breath or jittery.
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Practice mindfulness. Practicing mindfulness helps us focus on the present moment so that we can adjust the way we think and feel about our experiences. [32] Mindfulness helps people manage and reduce their own stress and often through techniques such as meditation, breathing, and yoga. [33]

  • Try meditation if you can’t attend a mindfulness or yoga class. You can meditate anywhere and for as long as you like. Just 20 minutes of meditation a day can significantly reduce stress. All you need to do is find a comfortable seat in a quiet area, place your hands in the right position, close your eyes, and focus on your breath. Focus on the present and relax your body, and become aware of every breath and every little pain you feel. Find ways to free your mind from negative thoughts and stress; This may be the hardest part. And most importantly: remember to breathe. If you can’t focus your mind, focus on counting each of your inhalations and exhalations. Try to meditate as soon as you wake up or before you go to bed. [34]

Become Active

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Let it all go (even if it’s just a little! ). Accept that you cannot control everything. Stressors will always be present in your life, but you can minimize stress by eliminating the unimportant and learning how to deal with what remains. [35]

  • You can consult your diary to become aware of stressors that are completely out of your control, including traffic, the moods of your boss and co-workers, the economy’s ups and downs. , etc
  • It’s not easy to realize that you can’t control everything, but eventually you will probably have to learn to accept this. For example, in this process you will realize that the thoughts and attitudes you can control are your own thoughts and attitudes. You cannot control what your boss thinks about you or control what your spouse says; instead, what you CAN control is your response and reaction to them. From there, you can increase your appreciation for yourself and for your abilities.
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Deal with stressful situations. Instead of avoiding or delaying dealing with your stressor, why not face it directly? While you won’t be able to eliminate all stressors, you will be able to reduce their impact and, most importantly, prevent them from getting worse. your mental and physical health.

  • Deal with stressful situations at work. If you feel like you’re overworked or you’re underrated, talk to your boss in a calm and appropriate manner. If you feel that you are too passionate about your work, find a way to work less than half an hour a day, be it by eliminating distractions or eliminating unnecessary breaks. necessary during work. Look for solutions that can help you reduce your stressors without making you feel more stressed. Learn to be assertive so you can express your needs in a way that will be taken seriously by others. [36]
  • Deal with stress caused by relationships. If you’re feeling stressed about your relationship with your partner, family, or friends, it’s best to talk to your partner in person rather than waiting to see how things will turn out. any. The sooner you open up about the stress of your relationship, the sooner you can deal with it.
  • Do the necessary “little things”. Sometimes the smallest things are the stressors as they pile up and aren’t fully addressed. If you feel that you are starting to “pay attention to the little problems”, find ways to solve them. Make a list of small things that you need to work on or keep thinking about (such as an oil change or a dentist appointment) and see how many goals you can accomplish within 1 month. Make a to-do list that will keep you motivated; each time you complete a task, the list gets shorter.
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Have minds organized. Organizing, planning ahead, and being prepared can reduce stress levels. [37] One of the first steps to doing this is to set up a schedule that includes a list of all your appointments, meetings, and anything else you have scheduled. to do, such as a yoga class or a class trip. This method will make it possible for you to track your progress every week and every month. This way, it will be easier for you to see what you need to do and how to plan for it.

  • Organize short-term plans. If you’re stressed about thinking about an upcoming trip, try to find out the details of the trip as soon as possible so you don’t run into any elements of surprise. Being aware of what lies ahead of you will keep you in control and help you better deal with unpredictable situations.
  • Clean up your living space. If your living space is organized, your life will become more organized and manageable. It may take a lot of effort, but the benefits you get will be more than the amount of time it takes to get everything sorted. Get rid of items you don’t use or need (such as old clothes, electronics, and other small appliances) and rearrange your living space to be as functional as possible. Try to maintain a neat and clean living space. Take 10-15 minutes each night to get rid of unnecessary items, clean them up, and arrange everything neatly in its place. A clean and bright space can help clear your mind.
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Take control of your commitments. While there are quite a few commitments that you can’t make, there are things that you absolutely can accomplish. Often, people will say “yes” to things that don’t bring them joy, cause undue anxiety, or cause them to drop more important commitments. One reason people get stressed is because they feel overly attached and that they don’t have enough time to pursue their hobbies or spend time with their loved ones.

  • Make time for yourself. This is the action parents should take – taking time for yourself instead of being busy with the kids, the community, the church group, or anything else. Whether it’s hiking, soaking in a hot tub, or meeting friends – this is an important time that you need to set aside for yourself.
  • Distinguish between “shoulds” and “musts”. For example, you need to pay taxes on time. But the feeling that you should be making snacks for your kids to take to school can make you feel guilty that you simply don’t have time to do it – if your kids absolutely love it. If you love sliced carrots with sauce, why don’t you choose to cook something simpler? [38] Think about the tasks you need to do and prioritize doing them over the things you “should” or will do at the right time .
  • Learn to say “no”. If your friend keeps throwing big parties and makes you nervous, stop attending. Sometimes you need to say “no”. Know your limits and act accordingly. Agreeing to take on more than you can handle will increase your stress level. [39]
  • Set up “Do not do list”. Sometimes, too much to do will force you to work nonstop all day. Try to make a list of tasks that you need to remove from your schedule . For example:
    • If you have to work late on Thursday, avoid cooking dinner if possible.
    • You need to help your parents clean the garage this weekend. You’ll feel tired and sweaty afterward, so you may have to scrap plans to skate with your friends. You can do this next week.
    • You have an important test coming up. This means you will only be able to get to the gym within 30 minutes instead of 2 hours.
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Take time to relax. Take at least 1 hour to relax every day, especially in the morning and at night before going to bed. Everyone needs time to recharge themselves. [40]

  • Every day, do something you love, whether it’s playing a short piano piece, gazing at the stars, or doing puzzles. These activities will always remind you of the things that you love in life. [41]
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Use problem solving techniques. Instead of thinking, “The X, Y, and Z are really stressing me out,” shift your focus to the things you can do to minimize the impact of the problem. Turning your attention to the things you can do to solve the problem instead of focusing on the nature of the problem will help you take control of your life. [42]

  • For example, if you know that bad traffic is stressful because it’s boring and a waste of your time, think about what you can do to change your experience. face the traffic situation. Come up with solutions for yourself (like listening to music or an audiobook, or riding in the car with a coworker) and try them out. Remember to choose the best method to perform. Seeing your stressors as a problem means that you can solve them, just like solving a puzzle or math problem. [43]
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Find a lot of positive support from the society. Scientific research has shown that people who often experience severe stressors in their lives, such as losing a loved one or losing a job, often find it easier to overcome difficulties if they are around them. have friends and family they can turn to or rely on. Spend time with people who are your positive motivators in life, people who make you feel appreciated, valued, and confident and encourage you to be your best self.

  • Limit interactions with people who bring you stress. If someone in your life is constantly stressing you out, stay away from that person. Of course, you can completely stop interacting with a coworker who often causes you stress, but you should also try to limit your interactions with people who stress you out in your day-to-day life. [45]
  • Avoid negative people and people who make you feel out of place. Negativity creates stress. Try to minimize contact with all the negative people in your life. Being with someone who isn’t supportive of you can actually be more stressful for you than being alone. [46]

Think About What Causes Stress

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Image titled Reduce Stress Step 20

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Identify the cause of stress. Before you can solve the problem, you need to identify the cause of the stress. Take time to be alone or use a notebook or diary. Make a list of things that might be contributing to your stress. Once you can identify the causes of your stress, you can make changes to help you deal with them. [47]

  • Refer to the stress rating scale. The stress scale can help you assess your stress level. The Hpmes-Rahe Stress Scale is widely used in the fields of psychology and psychiatry. This list includes 43 stressful life events that can impact your mental and physical health from serious stressful events, such as loss of a spouse or divorce. to less stressful events, such as vacation planning or minor legal infractions (for example, disobeying traffic rules or being fined for parking in the wrong place). However, it is important to remember that each person perceives stress differently, and how they deal with stressful life events is also completely different. While a stress rating scale may only be helpful to you in identifying some of the causes of stress, it may not cover the full range of stressors you’ve experienced or may be exposed to. values do not match your experience.
  • Journaling – even for 20 minutes a day – has been shown to improve many areas of your life. Journaling will help reduce stress and improve the immune system. In addition, it also helps you keep track of your behavior and emotions. Journaling also helps you resolve conflicts and get to know yourself better. [48]
  • Start by looking at the source of your stress. [49] You may think you’re stressed out because you’re getting too low a salary, but the real cause of the problem could be your dissatisfaction with your job. your job and are unsure about the career path you want to pursue. Or perhaps you get stressed when your husband buys some new device? Are you angry because your husband bought that device or are you worried that your family’s debt is increasing and is the cause of your stress?
  • Evaluate personal relationships. Do the relationships in your life make you a better person and help you deal effectively with stressors? Or do they just make you more stressed?
READ More:   How to Keep the Spine Straight
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Image titled Reduce Stress Step 21

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Assess your own stress frequency. Are you stressed because of a particular situation or are you often stressed out? For example, stress because your coworker didn’t finish his project before the meeting started is completely different from stress from the moment he wakes up and lasts until bedtime. If you often feel stressed, it could be a sign of other underlying medical conditions. In this case, you need to see a psychologist for guidance and specific advice. You can also learn how to deal with anxiety by checking out other articles in our category.
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Image titled Reduce Stress Step 22

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Sort your stressors in order. This method will help you identify what causes you the most stress. Ordering your stressors will also help you identify issues where you need to focus your energy so that you can actively reduce stress. For example, traffic should be at number 10, while financial worries should be at the top of the list.
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Create a plan to reduce stress in your life. To be able to reduce stress, you need to be specific and thoughtful. If you really want to reduce or even eliminate stress from your life completely, you need to take steps to implement direct and concrete solutions to de-escalate the stressor.

  • Start with the little things that are at the bottom of the list and determine if you can solve them one by one. For example, you can also make traffic less of a stressor for you by getting to work early. Have your favorite music or audiobooks ready to listen to in the car. You might also consider using public transport instead, such as carpooling with other people or other public transport.
  • Tackle the entire list so you can find ways to deal with all the different aspects of your life that stress you out. Some problems are easier to deal with than others. For example, it’s harder to get rid of stress over money than it is to make changes that make your daily commute more enjoyable. However, you can still plan to proactively take steps to address stressors whenever possible, such as consulting a financial advisor. Even the act of dealing with stress can make you feel stronger and help you de-stress. [50]
  • Consider creating a Stress Management Plan for each of your stressors. This approach will help you better understand the nature of each stressor and its impact on your life. It can also help you think about and take some appropriate steps to deal with that stressor. For example, you could write down a plan to deal with a particular stressor from a more positive perspective. The planner will also help you focus on seeing the stressful experience more generally and will ask you to take some important steps to better treat and take care of yourself.
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    Image titled Reduce Stress Step 24

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    Ask others for help. You don’t have to deal with stress on your own. You will feel better if you can open up to a friend, loved one, or even a professional. [51] If you share your feelings, you may receive helpful advice and fresh perspectives on your problem. In addition, talking about your stress – speaking it out loud to others – can help you clearly identify the problem you are having a hard time dealing with. [52]

    • Talk to a close friend or family member about your own stress and stress management techniques. It is possible that the people around you have also had to deal with stress at some point in their lives, so not only can you easily share them with them, but you can also get helpful advice. useful.
    • Know when you need help. If you often feel overwhelmed by every aspect of your life, it would be better to see a psychologist. If you’re so stressed that you can’t sleep well, eat well, or think clearly, it’s time to seek help.

    • Advice

    • Listen to the songs you like.
    • If you’re stressed about studying for an exam or have too much homework, get away from your computer and start studying now. Don’t procrastinate and get to work, because the sooner you finish your homework, the better you’ll feel.
    • Remember that other people experience stress just like you. Realizing that you’re not the only one dealing with high stress will make you kinder to others and to yourself.
    • Try blowing on your thumb to lower your heart rate, as a high heart rate can cause stress.

    Warning

    • Stress makes it easier to be drawn into actions to cope with stress, such as drinking, smoking, or using other recreational substances. You should avoid doing these things because in the long run, they will make the situation worse. [53]
    • If you cannot cope with stress, you should seek professional help. Don’t deal with stress alone. [54]

    Stress occurs when you are under too much mental and emotional pressure. When we can’t cope with pressure, stress begins to form. Everyone reacts differently to stress and experiences different stressors. Common stressors include work, relationships, and money. Stress can affect how you feel, think, and behave, and can also affect your bodily functions. Common signs of stress include restlessness, anxious thoughts, poor sleep, sweating, loss of appetite, difficulty concentrating, and many more. [1] You should take the time to learn the different strategies and techniques for managing your stress before it takes its toll. negative consequences for your mental and physical health.

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