Extremely Simple Ways To Destress Quickly
Stress is a killer, literally. Not only does it kill your mood and your outlook, it can significantly suppress your immune system and help, ultimately paving way for a sooner death. Not only that, but stress is a contributor to heart disease and many other lifestyle diseases. Effectively managing stress is a learned practice, but anyone can learn of ways to destress anytime.
Weve all seen those people who dont seem to have any care in the world as the world crumbles around them. Those that can go through a hectic week without breaking a sweat. Those people are who we should all strive to model. Not only are they happierbut they should be healthier!
Here are some tips on how you can get started on your own stress-free longevity plan:
How To Relieve Stress: Use Physical Pressure To Ease Mental Pressure
Science shows that massages reduce stress, but you dont have to go to the spayou can give yourself one right now. Learning how to self-massage your foot, head, neck, or shoulders reduces the stress hormone cortisol, boosts your immune system, and increases the feel-good hormones oxytocin, dopamine, and serotonin, Serani says.
You can even use a tennis ball or cold water bottle on your feet or neck. In addition, try rubbing pressure points like the webbing between your thumb and index finger, or your inner wrist. Heres how to learn the art of self massage.
Another method is the EFT tapping technique, where you tap certain points on your body such as between your eyes, your temples, and the center of your collarbone. Tapping brings cleansing energy to the meridian points, as your mind directs the energy to whats unbalanced in the body, Whitaker says. This restores your mind and bodys natural balance, which aids in releasing stress, worry, fears, and disharmony. Dont miss the signs you are headed for a nervous breakdown.
Quick Ways To Relax Instantly According To Science
Do you feel overwhelmed? Are your days full of stress and anxiety?
Then its important you learn how to relax and de-stress yourself immediately with these simple and effective relaxing techniques.
Why do you need to relax?
Between balancing careers, relationships, social life, and family, modern lifestyles have become extremely complicated and stressful. By learning how to relax, you can calm your mind and body, heal from your daily dose of stress, and create some much-needed time for yourself.
According to the American Psychological Association , stress levels among American people have increased significantly in the past 10 years. The economy and workplace stress are the major factors contributing to the rising stress levels.
The American Institute of Stress stated, Numerous studies show that job stress is far and away from the major source of stress for American adults and that it has escalated progressively over the past few decades.
Unfortunately, chronic stress can lead to a lot of mental and physical health issues like depression, heart disease, and high blood pressure.
This is why it has become more important now than ever that you learn how to relax using techniques that can immediately take the edge off from the moment and help you control your emotions.
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Tip : Find Sensory Inspiration
Having trouble identifying sensory techniques that work for you? Look for inspiration around you, from your sights as you go about your day to memories from your past.
Memories. Think back to what you did as a child to calm down. If you had a blanket or stuffed toy, you might benefit from tactile stimulation. Try tying a textured scarf around your neck before an appointment or keeping a piece of soft suede in your pocket.
Watch others. Observing how others deal with stress can give you valuable insight. Baseball players often pop gum before going up to bat. Singers often chat up the crowd before performing. Ask people you know how they stay focused under pressure.
Parents. Think back to what your parents did to blow off steam. Did your mother feel more relaxed after a long walk? Did your father work in the yard after a hard day?
The power of imagination. Once drawing upon your sensory toolbox becomes habit, try simply imagining vivid sensations when stress strikes. The memory of your babys face will have the same calming or energizing effects on your brain as seeing her photo. When you can recall a strong sensation, youll never be without a quick stress relief tool.
Take a break from technology
Taking a short hiatus from the television, computer, and cell phone will give you insight on what your senses respond to best.
In An Old House In Paris That Was Covered In Vines
I had to pick a stopping point, so the Old House In Paris is it. I own one of these houses and have many of the dolls and furnishings. The book was a favorite from childhood. The movies jadore! I love that spunky sprite Madeline. So when I came across this dollhouse sitting in a consignment store, I was stunned. They do not sell these in the United States, so I had not seen or heard of them. And Im an adult and have long stopped watching Madelines adventures.
But because I had started reading the books to my daughter, I couldnt resist bringing this dollhouse into my home with as many of Madelines friends as I could find on Ebay! I think I might enjoy it more than my kid, and I do get excited when I find an item here or there. The doorbell works. The lantern lights up. I can get plenty of accessories. And I even have Miss Clavel. And one day Ill get Genevieve the dog! .FOR MY GRANDCHILDREN.of course!
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Stress Management Isnt Just About Stress Relief
Heres the thing: learning how to reduce stress wont help all that much if you cant keep stress levels low for the long-haul.
Stress has a ripple effect . The key to effective stress management is to help reduce much of this ripple effect. That will ultimately help you to remain calm, think rationally and respond appropriately so that you can more quickly bounce back instead of allowing stress to take control of you and emotionally react.
And thats what control is really all about. Controlling your thoughts and emotions. You cant be in control of your life if you dont first learn to manage your stress levels.
Quick Ways To Reduce Stress
Taking care of your long-term mental and physical health is an important part of stress management. However, there isnt always time to take a nap, hike a fourteener, or read a novel. Thus, here are 25 ways to reduce stress in five minutes or less. From eating chocolate to meditating, there is a quick stress-relieving tactic for everyone.
1. BreatheSlow, deep breaths can help lower blood pressure and heart rate. Try pranayama breathing, a yogic method that involves breathing through one nostril at a time to relieve anxiety. The technique is supposed to work the same way as acupuncture, balancing the mind and body.
2. Listen to Music No matter what the song, sometimes belting out the lyrics to a favorite tune makes everything seem all right. If youre in a public place, just listening to music can be a quick fix for a bad mood. Classical music can be especially relaxing right before bedtime.
3. Take a Quick Walk When youre feeling overwhelmed or having trouble concentrating, go for a quick stroll around the block. Youll get the benefits of alone time, physical activity, and a few minutes to gather your thoughts.
4. Find the Sun If its a sunny day, head outside for an easy way to lift your spirits. Bright light can be an effective treatment for people who suffer from depression, and can even cheer up otherwise healthy people.
8. Rub Your Feet Over a Golf Ball You can get an impromptu, relaxing foot massage by rubbing your feet back and forth over a golf ball.
12. Be Alone
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Chillax With Some Chocolate
When you need a quick break, break off a square of dark chocolate to boost your brain health and reduce stress Berk L, et al. . Dark chocolate increases acute and chronic EEG power spectral density response of gamma frequency for brain health: enhancement of neuroplasticity, neural synchrony, cognitive processing, learning, memory, recall, and mindfulness meditation. DOI: 10.1096/fasebj.2018.32.1_supplement.878.10 . As an added bonus, dark chocolate is lower in sugar than milk chocolate, but it hits the sweet tooth sweet spot.
A Different Sort Of Tree House
Starting from scratch might mean just taking a walk in the woods. A tree stump might just be laying around begging for a second life as a mouse dollhouse. This house by Maddie Brindley can be found complete with instructions at Mads Mouse House on WordPress with more information about the craftsman.
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Make Time For Leisure Activities
Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun.
But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you’ll perform better, which means leisure time may make your work time more efficient.
Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life.
Accept The Things You Can’t Change
Changing a difficult situation isn’t always possible. Try to concentrate on the things you do have control over.
“If your company is going under and is making redundancies, for example, there’s nothing you can do about it,” says Professor Cooper.
“In a situation like that, you need to focus on the things that you can control, such as looking for a new job.”
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Chomp Some Chewing Gum
Maybe youre stuck in annoying traffic, frantically cleaning the house before your in-laws show, or hammering out that final term paper. Chewing gum is an easy way to keep the stress monster at bay while potentially boosting your mood and productivity Allen AP, et al. . Chewing gum: Cognitive performance, mood, well-being, and associated physiology. DOI: 10.1155/2015/654806 .
How To Relieve Stress: Sound It Out
Youve heard the om sound yogis make when they meditate, right? Well, Joshi says using a buzzing sound is another way to use your voice to calm yourself when youre stressed. Bhramari, a humming bee sound, can be done by closing the eyes and making the humming sound like a bee, she says. These sound vibrations calm down the thought waves and relax the entire nervous system. External sound frequency resonates with the internal rhythm of the body and mind, creating peace and tranquility within. Research from India has shown Bhramari to improve cardiovascular patterns. Press your ears closed for an even stronger vibration. Check out these other ways to unwind that dont involve booze.
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Recognize The Signs Of Stress
Stress, like many things, is easier to deal with when we catch it early. So, being aware of how stress shows up in your body and mind means you can use stress-relieving strategies before your stress gets out of control.
Common symptoms of stress include:
- Irritability or anger
- Gastrointestinal issues
- Insomnia or trouble staying asleep
- Excessive worrying
- Muscle tension
- Lack of sex drive
- Trouble concentrating
- Feeling overwhelmed
You may also find it helpful to identify situations that you regularly find stressful and behaviors that you engage in when youre stressed .
Listen To Good Mood Music
Music can have a powerful effect on your mood and on anxiety. They key however is to not just choose songs you like. but also make sure that you are listening to music that represents the way you want to feel. Happy or relaxing music can directly impact your mood and the way you feel.
While many people find it soothing to listen to angry music when theyâre angry or sad music when theyâre sad, the truth is that this type of music will only help you get in touch with those negative emotions. That won’t help you feel better. When you’re trying to stop anxiety, you should listen to music that will help you feel the way you want to feel.
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Castle Estate Take Me Away
If capturing another century versus a decade is your thing, and you always felt you would be suited for the royal treatment, then this laser cut castle doll house is your thing. I couldnt find the kit for sale, but it might be possible to find a video with the step-by-step laser saw demonstration. One can dream and wish upon a star I suppose!
How To Relieve Stress: Say Thank You
When stress attacks, it can feel like your whole world is crashing down. Remind yourself whats good in your life with a quick gratitude round-up. Studies show gratitude techniques like counting your blessings can be a significant stress reducer, Serani says. Gratitude research reports that those who utilize daily gratitude reflections have higher levels of positive emotions, life satisfaction, vitality, optimism, and lower levels of depression and stress.
Reminding yourself of the good things in life can put stress in perspective. Studies show that cultivating an optimistic mindset can help you maintain a positive mood, Whitaker says. When you are positive and grateful, you are able to handle difficult situations better. Just look out for these stress relievers that actually backfire.
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Go Ahead And Leave The Party If You Want To
Some people thrive in social situations like virtual happy hours or trivia night over Zoom. Others…not so much.
If you fall in the latter group, one easy way to relieve stress fast is to get out of that uncomfortable situation . Its okay to prefer small, intimate gatherings with friends, says Dr. Van Niel. And hanging out at a Zoom party is not worth stressing yourself out all night. *Leaves meeting*
Snuggle Your Face In Your Dog’s Fur
Or say a simple prayer to yourself, or immediately lace up your shoes for a quick walk or run. The point: Do something that makes you feel relaxed, says Dr. Van Niel. It’s also important to remember that everyone is different, so what counts as a relaxing activity for you, might not feel quite so relaxing for someone else.
“For some, this is a quick workout, but for others it’s a meditation session,” says Dr. Van Niel, adding that reading a favorite book might also be an option. Figure out what works to relax you, and have it in your back pocket for particularly stressful days.
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Exercise But Make It Daily
We mentioned walking earlier, but that was just a quick break. Routine exercise can help improve the way your body uses oxygen and helps you cope with stressful situations. The benefits of working out build up over time. You may be able to feel the difference as you stick to your routine.
Its recommended to exercise for at least 30 minutes five days a week.
Change Your Working Environment
Working in the same environment can be tedious and boring. Boredom increases stress.
Think about working outside once in a while. Working outdoors will help you interact with nature and enjoy the fresh air. Your mind will relax and enable you to concentrate more at work.
Working outside will benefit you and the organization at large. An increase in your productivity means a boost to the companys growth.
This tip also promotes good mental health and reduces absenteeism among the workers.
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Ways To Destress Breathe
Sounds simple enough, right? But many of us forget to breathe deeply. When you are tense, you take shorter and shallower breaths. But by taking a few minutes to inhale deeply and exhale fully, you release the tension you are holding in your chest and shoulders. Not only that, you are delivering some much-needed oxygen throughout your body oxygen that can further help alleviate your stress levels.
This technique is often brushed away, but it is very important.
How To Relieve Stress: Take A Deep Breath
Dealing with sudden stressa phone call filled with bad news, a last-minute assignment from your boss, or an argument with your spousetriggers a cascade of physical and mental symptoms that can be hard to stop. The first thing to do? Pay attention to your breathing pattern, and make an effort to start taking slow, deep breaths. This is the foundational step of breathing exercises for stress relief.
Breathing can change how we feel because emotions and breathing are closely connected, says Emma Seppala, PhD, author of The Happiness Track and a Stanford University psychologist whos done research on yogic breathing. A revealing research study showed that different emotional states are associated with distinct respiration patterns.
In a follow-up study, participants actually started to feel the emotions that corresponded to an assigned breathing pattern. This finding is revolutionary. We can change how we feel using our breath! Seppala says. Deep breathing gets more oxygen to your brain and may lower levels of the stress hormone cortisol. Heres how to learn healthy breathing.
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