Get A Hug From A Loved One
Physical touch can do a lot to relieve your stress. Hugging a loved one can be especially beneficial.
When you hug someone, oxytocin is released. Oxytocin is associated with higher levels of happiness and lower levels of stress.
Oxytocin also causes a reduction in blood pressure. It reduces the stress hormone norepinephrine and can produce a sense of relaxation.
So don’t be afraid to ask a loved one for a hug if you need it. It’s good for both of you and it can be one of the simplest forms of stress relief available.
Rule Out Health Problems
Many medications can contribute to fatigue. These include some blood pressure medicines, antihistamines, diuretics, and other drugs. If you begin to experience fatigue after starting a new medication, tell your doctor.
Take Time For Some Self
ICYMI, having an orgasm is a super helpful way to relieve stress, Carmichael says. Orgasm and intense pleasure can release dopamine in the body, she explains. This kind of positive experiencealone or with a partnercan make you feel a sense of security and decreased isolation, Carmichael says, which can instantly make stress better.
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Hormones That Cause Belly Fat
Having a stressed out hormonal belly can seem super complicated. Its not going to be as simple as counting your calories and exercising more. Your hormones play a vital role in your metabolism and how much weight youre able to lose . If your hormones are out of control then you could be doing everything else right but not getting the results you want.
Ive seen bodybuilders and professional athletes who were unable to get rid of the last of their stomach fat because of hormonal issues. They worked out for hours every day and ate super healthy but their stubborn stress belly refused to go away.
Here are the hormones you should be aware of that can cause abdominal fat
Leptin is known as the anti-starvation hormone and its probably the hormone that plays the biggest role in fat loss . Its released from your fat cells that signal for your brain to start burning or store more fat. In general, the more leptin you have then the faster youre going to lose fat . And since leptin is produced in your fat cells those who are overweight tend to have more of it.
But another problem with having high cortisol levels is it produces leptin resistance . This keeps leptin from doing its job at signaling for your body to burn more fat. And if youre severely cutting calories then your body will release less leptin . This is a survival mechanism that keeps you from losing more weight to keep you alive until you can eat food again.
Sleep, Meditation & CBD
Do Something To Make Yourself Laugh
Think back to the last time you laughedand I mean laughed . You probably felt way less stressed in that moment, right?
There’s a reason: People often hold a lot of their stress in their face, and laughs or smiles can help relieve some of that tension, according to the APA.
That’s why Chapman says scheduling time to interact with family on FaceTime or playing with friends on the Nintendo Switch should be a regular activity. Talking to and laughing with family and friends will get rid of those not-so-positive thoughts that can come with feeling isolated and stressed.
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Read ‘how To Manage And Reduce Stress’
Stress affects us in a number of ways, both physically and emotionally, and in varying intensities. Research has shown that stress can sometimes be positive. It makes us more alert and helps us perform better in certain situations. However, stress has only been found to be beneficial if it is short-lived. This guide aims to give you tips on how to manage and reduce stress.
Stress affects us in a number of ways, both physically and emotionally, and in varying intensities.
Research has shown that stress can sometimes be positive. It makes us more alert and helps us perform better in certain situations. However, stress has only been found to be beneficial if it is short-lived. Excessive or prolonged stress can lead to illness such as heart disease and mental health problems such as anxiety and depression.
During situations that make you feel threatened or upset, your body creates a stress response. This can cause a variety of physical symptoms, change the way you behave, and lead you to experience more intense emotions.
People react differently to stress. Some common symptoms of stress include: sleeping problems, sweating, or a change in appetite.
As a result, you may experience headaches, muscle tension, pain, nausea, indigestion and dizziness. You may also breathe more quickly, have palpitations or suffer from various aches and pains. In the long-term, you may be putting yourself at risk from heart attacks and strokes.
When you are feeling stressed, try to take these steps:
Quick Stress Relief On The Go
In traffic. Play music or listen to an audiobook. Take a different route to see something new. Do neck-rolls at stoplights. Sing in the car to stay awake and happy.
Public transportation. Take a break from reading, cell conversations, and music to tune into the sights and sounds around you. Try noticing something new, even if youre on the same old bus ride.
Running errands. Wear a special perfume or lotion so you can enjoy it while you rush from place to place. Carry a stress ball in your pocket. Take a mental snapshot or postcard at each destination.
Waiting in lines. Instead of worrying about time slipping away, focus on your breathing. People watch. Chat with the person ahead of you. Chew a stick of minty gum.
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Strengthen Your Support System
Emotional support can serve as a protective shield against the damaging effects of stress. According to the American Psychological Association, a strong social support system can actually enhance your ability to handle stressors on your own by increasing self-esteem and confidence.
And its not just the amount of people in your life that matters its the quality of the friends, family members, and other people in your support system. Make sure youre leaning on the supportive, understanding relationships in your life to increase feelings of connectedness, self-worth, and security, as opposed to the toxic, depleting relationships.
Social networks take a variety of forms, such as having a phone conversation with a close family member, volunteering with an organization, or meeting a friend for coffee. The feeling of belongingness that arises when you connect with others can make stressful situations seem more manageable.
Life can be full of stress at some times more than others. Pay attention to when the stress extends for longer periods of time and make sure youre armed with coping tactics so you can manage it in a healthy way.
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Practice Progressive Muscle Relaxation
Progressive muscle relaxation involves relaxing all the muscles in your body, group by group. To practice, you can start with a few deep breaths.
Then, practice tightening and relaxing each muscle group, starting with your forehead and moving down to your toes.
With practice, you’ll learn to recognize tension and tightness in your muscles and you’ll be able to relax more easily. Each time you practice, however, you should experience a feeling of relaxation sweeping through your body.
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Tips For Managing Chronic Stress
Successful management of chronic stress can vary from person to person what works for you may not for someone else. Here are some stress-busting tips may help you cope with stress:
- Get active. Physical activity can positively affect your mood and reduce stress. Walking is a great way to start, but if you want something more invigorating, try a heart-pumping aerobic activity like jogging, dance, or swimming. Just make sure you check with your doctor first.
- Try tai-chi or other relaxation exercises. Activities like tai-chi, yoga, meditation, or breathing exercises may take you out of your comfort zone, but they can be a worthwhile experience for many people. For example, one study among older individuals published in The Journals of Gerontology found that tai chi helped reduce participants stressful feelings while increasing positive emotions.
- Prioritize your sleep. Getting enough sleep is important for many areas of your health and wellbeing, and its benefits on stress management are no different. When you sleep, your brain unpacks much of the days activities and stressors during the various phases of sleep, including rapid-eye-movement. These tips from the Centers for Disease Control and Prevention can help train your brain to sleep longer and better for optimal health benefits.
- Avoid self-isolation. Surround yourself with a support network of people who care about your wellbeing, and use that network when you need it.
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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Feeling Better By Managing Stress Well
Coping skills are simple ways of managing stress. Stress is a lot like gunpowder. We can pack it inside until it builds up and a tiny spark causes us to explode. This explosion might manifest though a river of tears, a flood of angry words, or an emotional breakdown.
A second, healthier option is to release our stress in small doses through appropriate self-care. This is like taking a barrel of gunpowder and spreading it out over a large parking lot . Then, when the powder is lit, there is only a sizzle and a poof.
When unexpected twists and turns in life cause you to sizzle and poof you will know that you are managing stress well.
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Quick Stress Relief At Work
Meetings. During stressful sessions, stay connected to your breath. Massage the tips of your fingers. Wiggle your toes. Sip coffee.
On the phone. Inhale something energizing, like lemon, ginger, peppermint. While talking, stand up or pace back and forth to burn off excess energy, or take calls outside when possible.
On the computer. Work standing up. Do knee-bends in 10-minute intervals. Suck on a peppermint. Sip tea.
Lunch breaks. Take a walk around the block or in the parking lot. Listen to soothing music while eating. Chat with a colleague.
Your workspace. Place family photos on your desk or mementos that remind you of your life outside the office.
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Signs Its Time To Seek Help
Even with a good self-management plan, sometimes you may need more support. A mental health professional can be a great resource, but theyre particularly important to see more urgently if you have thoughts of self-harm or feel drawn to drugs or alcohol as a coping mechanism.
Seek help right away if you have suicidal thoughts. Call your healthcare provider or the National Suicide Prevention Lifeline: 1-800-273-TALK . Call 911 if you or someone you know is in immediate danger or go to the nearest emergency room.
Remember: Chronic stress is something many people experience, but it doesnt mean you have to slog through it, and certainly not alone. The sooner you get care and prioritize your own healing, the sooner you can feel more like yourself.
Tip : Make Quick Stress Relief A Habit
Its not easy to remember to use your senses in the middle of a minior or not so minocrisis. At first, it will feel easier to just give into pressure and tense up. But with time, calling upon your senses will become second nature. Think of the process like learning to drive or play golf. You dont master the skill in one lesson you have to practice until it becomes second nature. Eventually youll feel like youre forgetting something if you dont tune into your body during challenging times. Heres how to make it habit:
Start small. Instead of testing your quick stress relief tools on a source of major stress, start with a predictable low-level source of stress, like cooking dinner at the end of a long day or sitting down to pay bills.
Identify and target. Think of just one low-level stressor that you know will occur several times a week, such as commuting. Vow to target that stressor with quick stress relief every time. After a few weeks, target a second stressor and so on.
Test-drive sensory input. If you are practicing quick stress relief on your commute to work, bring a scented handkerchief with you one day, try music another day, and try a movement the next day. Keep experimenting until you find a clear winner.
Have fun with the process. If something doesnt work, dont force it. Move on until you find what works best for you. It should be pleasurable and noticeably calming.
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Practice Yoga And Meditation
A 2017 study published in the journal Frontiers in Immunology found that mind-body interventions such as yoga, meditation, and Tai-Chi, can actually produce molecular changes in DNA. According to the study, those who practice these activities may be able to reduce the risk of inflammation and inflammation-related diseases when under stress. In other words, according to the studys authors, MBIs reverse the negative effects of stress by literally changing your biology.
Aromatherapy And Essential Oils
Essential oils, the extract from plants, have been used for thousands of years to treat a number of conditions, including anxiety. Essential oils activate certain areas of your brain and release feel-good chemicals such as serotonin. They have been found to ease symptoms of anxiety, stress, and depression, improve mood, and improve sleep.
Recommended use includes diffusing, inhalation, or topical treatment which can aid with anxiety symptoms. When diffusing an essential oil or essential oil blend you will need an essential oil diffuser to fill your space with the desired scent. Inhalation is used by deeply smelling the essential oil straight from the bottle or by applying a drop or two of the oil on something such as a diffuser pad or lava bead that is connected to a bracelet, necklace, or even keychain. You can also place a drop or two of essential oil into your hands, rub them together, then cup your hands and take a few deep inhalations to get the desired effect.
You should be sure that the essential oils you use are pure oils and not mixed with chemicals. Some good brands to use include: Mountain Rose Herbs, Plant Therapy, Young Living, Doterra. You can do your own research to find a brand that will best work for you and your budget. Remember that a bottle of essential oil will last a long time since you typically use only a few drops at a time.
Essential oils that are great for treating anxiety include:
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Natural Remedies For Anxiety And Stress
Natural remedies are generally safe to use alongside more conventional medical therapies.
However, alterations to the diet and some natural supplements can change the way antianxiety medications work, so it is essential to consult a doctor before trying these solutions. The doctor may also be able to recommend other natural remedies.
Talk It Out With A Friend
When youre feeling stressed, take a break to call a friend and talk about your problems. Good relationships with friends and loved ones are important to any healthy lifestyle.
Theyre especially important when youre under a lot of stress. A reassuring voice, even for a minute, can put everything in perspective.
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