Thursday, May 19, 2022

How To Help Relieve Stress

How Nervine Herbs Support Your Nervous System

How to relieve stress

Most nervine herbs are gentle and support relaxation.

Relaxing nervine herbs support the nervous system and reduce overactive stress responses by returning the body to a resting phase.

These herbs may be helpful for a variety of problems, such as relieving normal muscle tension, wakeful nights, and occasional worries.

Guided Imagery Or Visualization

Imagine yourself lying on a sandy beach with a soft breeze gently stirring the warm air. Use your senses to smell the saltwater and feel the sun as you transport yourself there. Thats guided imagery or visualization.

It uses the power of your mind to change your focus to a peaceful time or event.

If were in a stressful situation, you know, just shifting our mind and focusing on a time when we were really, really relaxed is an effective way to calm down, Brown says.

Mindfulness And Mantra Meditation

Mindfulness is an ancient form of meditation that promotes awareness of whats happening in the moment.

It encourages you to focus on your body, your thoughts, and whats going on around you.

Mantra meditation, on the other hand, is the opposite of mindfulness. In this practice, you place all your attention on a single target, like a mantra, a candle flame, or a phrase.

In both types of meditations, whenever your mind wanders — and it will Smith says — you simply re-focus.

It’s a brain skill, he says. In that in the first 2 weeks you won’t be able to do it very well. Your mind will constantly chatter and distract, and that’s normal, that happens.

But as you practice, youll get better at it.

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Take Time To Fill Your Tank

Meditation, yoga, quiet time, exercise, breaks, breathing, quality sleep, good nutrition, and hydrationjust to name a feware all scientifically proven ways to reduce our internal stress and better manage our energy. On top of good self-care habits, taking the time to do whatever it is that fills your individual tank is crucial to feeling less overwhelmed with work anxiety. I frequently ask my clients which car will make it on a cross-country trip: the car you stop and put gas in, checking the oil and tires intermittently, or the car that you just keep driving?

How To Use Ashwagandha In Your Life

14 Ways to Reduce Anxiety Naturally

If youre feeling fatigued or burned out or like you need to relax and get some sleep, ashwagandha may be able to help.

Finding products made with ashwagandha root is typically best.

Some ways to use this herb:

  • Made into tea
  • As a capsule or tablet
  • In a liquid extract or tincture
  • As a powder, which you can add to foods and beverages

People have used ashwagandha traditionally in India in a powder mixed with warm milk, taken about an hour before bed. Ashwagandha is also often added to golden milk recipes made with turmeric. You can make plant-based versions of golden milk with unsweetened non-dairy milk and ashwagandha powder.

While taking ashwagandha is considered safe for most people, some health professionals advise against taking it if youre pregnant or breastfeeding.

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Whats Causing So Much Stress

Lets face it: work demands are getting worse. Youre expected to do more and work harder with even tighter deadlines.

And if youre anything like my ambitious clients, you set high standards for yourself .

Additionally, your life is jam-packed with personal obligations that constantly pull at you. This always-on-the-go lifestyle leaves little time for personal renewal.

So, how can you juggle it all yet stay positive and relatively stress-free? What you need are simple, effective strategies that work quickly to naturally reduce stress, get you back on track and keep stress levels low.

Develop A Positive Self

The way you talk to yourself matters. Harsh self-criticism, self-doubt, and catastrophic predictions aren’t helpful. If you’re constantly thinking things like, “I don’t have time for this,” and “I can’t stand this,” you’ll stress yourself out.

It’s important to learn to talk to yourself in a more realistic, compassionate manner. When you call yourself names or doubt your ability to succeed, reply with a kinder inner dialogue.

Positive self-talk can help you develop a healthier outlook. And an optimistic and compassionate conversation can help you manage your emotions and take positive action.

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Curcumin An Herb Component That Can Boost Your Mood And Help Offset The Impact Stress Has On Your Body

Curcumin is the most active compound in the turmeric root. Youve probably heard about the vast range of health benefits curcumin and turmeric can provide. In fact, here are 600 reasons turmeric may be the worlds most important herb.

But you may not be aware that this magical herb can help relieve stress and anxiety.

Do Progressive Muscle Relaxation

Relieve Stress & Anxiety with Simple Breathing Techniques

Years of research have found PMR helps reduce anxiety and calm breathing. Lie down and relax, and then tighten, hold and then release each muscle in your body, one at a time, starting with your toes and moving up to the crown of your head. Do this slowly and methodically, and dont forget the muscles of your face. It may be more relaxing to listen to someone else walk you through the exercise. Visit this link to find audio, video, and scripts that you can record and then playback to yourself.

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The Dangers Of Stress

Stress has bogged down every single person on this planet at least once in their lifetime. Frequent episodes of stress or the inability to correctly manage stress levels can potentially lead to more serious illnesses.

According to certain researchers, stress plays a role in major illnesses and is directly linked to the following symptoms:

  • Headaches
  • Depression
  • Restlessness

The fact that stress may arise from ordinary and daily tools, such as your smartphone, is another worrying element to the equation. Its very difficult to remove yourself from stressful factors – for personal or work reasons. Therefore, you need to find other solutions.

Maintaining good, overall health is only achievable if youre well in all aspects of life: socially, emotionally, mentally, spiritually and cognitively.

Tense And Relax Your Muscles

One of Dr. Saltzs favorite de-stressing techniques actually involve tensing your muscles, holding them in that tense position for 5 to 10 seconds and then releasing, creating a near instant feeling of relaxation. This practice reduces stress through the mind-body connectionwhen we’re feeling very stressed, we tense up our bodies, says Dr. Saltz. And when we tense up our bodies, it reinforces the message to your mind to be stressed. It’s a signal of physiological arousal. Doing what you can to relax your body helps relax your mind.

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Get In Some Light Exercise

Dr. Saltz recommends doing any form of aerobic exercise for at least 30 minutes, three or four times a week a is great for stress, anxiety, and improving your mood. Some examples of heart rate-boosting activities include a light jog, dance cardio, or sex. She encourages you to find an activity that you find the most fun and stick with it. If possible, squeeze it in before work, during your lunch break, or even make exercise a family activity after work by taking a walk.

Simple Tools For Creating A Technique To Reduce Mental Stress

8 Ways To Stress Less

Apply one of the greatest mental energies as tools to any of the above stress relieving activities to create your own individual technique:

Gratitude

When you evoke the emotion of gratitude to any of your activities, you switch your mental state from stressful to peaceful . When you consciously acknowledge gratitude toward the present, you send information to your brain that immediately soothes your central nervous system, producing positive hormones like serotonin and dopamine. These hormones reduce your mental stress and create a good feeling, a feeling of reward for having reached a goal.

Also, try to be grateful for the stressors that challenge your efficiency and signal an opportunity to improve.

Conscious Breathing

Support this activity though rhythmic, conscious breathing and intensify your gratefulness and the feeling of that reward. Use your conscious breathing to create a breathing pattern that will identify the moment as one in which youve created safety, peace, and self-respect within yourself.

Use these two tools to approach the seven activities listed above or any other activities you find as stress relieving, and practice integrating them in ways that work for you.

Once you merge the tools with the activities, youll be able to create your personal technique to reduce your mental stress quickly and naturally and apply it in literally any activity.

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How Stress Affects The Body

Common symptoms of stress include:

  • A fast heartbeat.
  • An upset stomach, nausea, or diarrhea.

Over time, stress can affect your:

  • Immune system. Constant stress can make you more likely to get sick more often. And if you have a chronic illness such as AIDS, stress can make your symptoms worse.
  • Heart. Stress is linked to high blood pressure, abnormal heartbeat , blood clots, and hardening of the arteries . It’s also linked to coronary artery disease, heart attack, and heart failure.
  • Muscles. Constant tension from stress can lead to neck, shoulder, and low back pain. Stress may make rheumatoid arthritis worse.
  • Stomach. If you have stomach problems, such as gastroesophageal reflux disease or irritable bowel syndrome, stress can make your symptoms worse.
  • Reproductive organs. Stress is linked to low fertility, erection problems, problems during pregnancy, and painful menstrual periods.
  • Lungs. Stress can make symptoms of asthma and chronic obstructive pulmonary disease worse.
  • Skin. Skin problems such as acne and psoriasis are made worse by stress.

Types Of Relaxation Techniques

However, a whole range of relaxation practices can help you power down and de-stress.

There’s no one shoe that fits all, Smith says. He points to five or six approaches based on scientific observation and experience that really do work for stress reduction. There are other therapies, too, that you might find helpful. You can do one at a time or you can practice some together.

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How Can Work Stress Affect Well

Long-term exposure to work-related stressors like these can affect mental health. Research links burnout with symptoms of anxiety and depression. In some cases, this sets the stage for serious mental health problems. Indeed, one study shows younger people who routinely face heavy workloads and extreme time pressure on the job are more likely to experience major depressive disorder and generalized anxiety disorder.

High levels of stress at work and outside of it can affect physical health, too. Repeated activation of the fight-or-flight response can disrupt bodily systems and increase susceptibility to disease. For example, repeated release of the stress hormone cortisol can disturb the immune system, and raise the likelihood of developing autoimmune disorders, cardiovascular disease, and Alzheimers disease. Chronic stress can also affect health by interfering with healthy behaviors, such as exercise, balanced eating, and sleep.

Work stress can also harm companies or organizations. Burnout reduces job productivity and boosts absenteeism and job turnover, and also leads to conflict between coworkers, causing stress to spread within a workplace.

What Causes Mental Stress

How To Relieve Stress, 7 Ways To Relieve Stress

Its origin is triggered by a signal from outside stimuli a piece of information of an objective or subjective nature, or both at once. The mental stress develops very slowly at the beginning. We cannot observe its development because of our lack of understanding of mental energy.

The information we receive from the outside , creates a feeling that evolves into a negative emotion . For example, the inability to understand or accept other peoples point of view can cause mental stress.

My Personal Experience with Mental Stress

In my late twenties, I struggled consistently with mental stress. I was happy to work in a global corporation and also excited to be responsible for many projects at once. Despite the work load I had, I was a victim of mobbing because of my keen engagement towards my tasks. I was physically and mentally exhausted because of the many complex purchase orders I had to place for the projects assigned to me. On top of that, there were certain people in the organization giving me hard time because of my desire to strive to improve.

There was an immediate disharmony between me and these people that generated a feeling of intolerance and non-acceptance. This grew into feelings of disappointment and frustration, which ended up creating emotion of anger and anxiety over not performing well or losing my job.

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What Science Says About Curcumin

Amazingly, curcumin has been found to reverse harmful brain changes induced by chronic stress.

Human studies are also showing its potential to fight stress. A 2016 study published in the Journal of Clinical Psychopharmacology showed that taking 500 mg of curcumin twice daily, with fenugreek, considerably reduced stress, anxiety, and fatigue while significantly increasing the quality of life in people suffering from extreme occupational stress.

In another 2015 study published in the Journal of Psychopharmacology, 400 mg of curcumin was given to healthy adults aged 60 to 85. Only one hour after a single dose, participants scored better on tasks requiring sustained attention and working memory. Continuous use for weeks improved scores on working memory and mood, including general fatigue, calmness, and contentedness.

And it can even help with PMS. In a randomized, double-blind, placebo-controlled study in 2016 in Neuropeptides, Curcumin was found to reduce anxiety experienced by women with PMS and to significantly reduce PMS-related emotional, behavioral, and physical symptoms.

A Yoga Mat For Stretching And Meditating

Sometimes the best remedy for an anxious mind is to get your body moving with yoga or stretching. For a worthy workout surface, or for a place to sit still as you meditate, we suggest our favorite yoga mat, the Lululemon Reversible Mat. Our tester says the 5mm mat is soft enough to be comfortable on your hands, feet, and knees but firm enough to keep you supported.

Get the Reversible Mat 5mm from Lululemon for $78

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How Art And Painting Can Help Relieve Stress

Psychreg on Mental HealthWHAT’S IN THIS ARTICLE?

Art and drawing are known to be great methods to help reduce stress. In fact, there is an entire field called Art Therapy for this very reason. If you observe children creating drawings, paintings, and doing other crafts, you can see how it relaxes them and gives them great joy. Adults dont often think to practice art or drawing to relieve stress, but it can do wonders for most people.

Personal Problems That Can Cause Stress

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  • Your health, especially if you have a chronic illness such as heart disease, diabetes, or arthritis
  • Emotional problems, such as anger you can’t express, depression, grief, guilt, or low self-esteem
  • Your relationships, such as having problems with your relationships or feeling a lack of friendships or support in your life
  • Major life changes, such as dealing with the death of a parent or spouse, losing your job, getting married, or moving to a new city
  • Stress in your family, such as having a child, teen, or other family member who is under stress, or being a caregiver to a family member who is elderly or who has health problems
  • Conflicts with your beliefs and values. For example, you may value family life, but you may not be able to spend as much time with your family as you want.

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Do Something That Makes You Happy

Research on positive affect being in a good mood shows that when people do small things that lift their mood, it creates an ‘upward spiral’ of positive feelings that lead, put simply, to an increased resilience toward stress. So doing one small thing each day can create something much larger that helps you to overcome stress and keep a smile on your face at the same time. This is one of the most effective strategies to try.

A Journal That Prompts Thoughtful Responses

Its well known that writing down your feelings can help you make sense of them and provide emotional release. But diariesor rather, the pressure of the blank pagescan bring about unintended stress. The Start Where You Are journal includes inspirational quotes, writing prompts, list-making templates, and spaces for drawing that make it feel fun and low-pressure. Theres no need to write every day or to map out what you want to sayjust start where you are today.

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Tips For Staying On Track

  • Plan for setbacks. Make a personal action plan by writing down your goals, any possible barriers, and your ideas for getting past them. By thinking about these barriers now, you can plan ahead for how to deal with them if they happen.
  • Get support. Tell family and friends your reasons for wanting to change. Tell them that their encouragement makes a big difference to you in your goal to reduce stress. Your doctor or a professional counselor can also provide support. A counselor can help you set goals and provide support in dealing with setbacks.
  • Pat yourself on the back. Don’t forget to give yourself some positive feedback. If you slip up, don’t waste energy feeling bad about yourself. Instead, think about all the times you’ve avoided getting stressed by making changes.

Get A Hug From A Loved One

How to Relieve Stress And Anxiety – Tips for Ways to Manage Stress

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.

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