Thursday, May 19, 2022

How To Lower My Stress Levels

Zyllion Shiatsu Back And Neck Massager

How To Reduce Your Stress Levels??
  • Price: $$
  • How it may help with anxiety: Shiatsu massage is known to relieve stress and anxiety. It also helps promote calmness and emotional and physical relaxation.

Shiatsu massage is the best type of massage for people who want to feel relaxed and relieve stress, pain, and tension. Its a Japanese style of massage that may help relieve anxiety and depression.

This Zyllion Shiatsu Back and Neck Massager bends to most neck and body contours, as well as the lower and upper back, abdomen, calf, and thigh.

The best part is the 90-day trial window. So if you dont like it, you can simply send it back for a full refund.

How Can You Avoid Stress

Stress is a fact of life for most people. You may not be able to get rid of stress, but you can look for ways to lower it.

You might try some of these ideas:

  • Learn better ways to manage your time. You may get more done with less stress if you make a schedule. Think about which things are most important, and do those first.
  • Find better ways to cope. Look at how you have been dealing with stress. Be honest about what works and what does not. Think about other things that might work better.
  • Take good care of yourself. Get plenty of rest. Eat well. Don’t smoke. Limit how much alcohol you drink.
  • Try out new ways of thinking. When you find yourself starting to worry, try to stop the thoughts. Or write down your worries and work on letting go of things you cannot change. Learn to say “no.”
  • Speak up. Not being able to talk about your needs and concerns creates stress and can make negative feelings worse. Assertive communication can help you express how you feel in a thoughtful, tactful way.
  • Ask for help. People who have a strong network of family and friends manage stress better.

Sometimes stress is just too much to handle alone. Talking to a friend or family member may help, but you may also want to see a counselor.

Figure Out Your Stress Triggers

Stress and cortisol are closely interlinked. A stressor is any stimuli that causes anxiety or stress. It can be something physical or psychological, like a threat to your safety or an unexpected change to your environment. It could also be pain, financial worries, relationship issues, or work-related problems.

When your body is exposed to stress, cortisol is released to keep the body on high alert and can even provide much needed energy, an important factor in the fight or flight response. Therefore, stressful situations increase cortisol production.

Understanding your own triggers is vital if you want lower cortisol levels. Keep a journal to record stressful situations. You dont have to go into detail, but make a note of what happened and consider why it made you feel bad.

You can use this information to find practical ways of managing these situations. For example, stepping away from arguments, learning to say no to extra work, and avoiding unnecessary triggers are good places to start.

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Try To Get Some Regular Exercise Every Day

Exercise is one of the best methods for managing stress because it can relieve both the physical and emotional effects of stress. Consider fitness choices that also deliver specific stress-reducing effects like yoga, tai chi, Pilates, or one of the martial arts, all great ways to get rid of pent-up stress and negativity. “Exercise can help regulate and dissipate in a productive way those ‘fight or flight’ stress chemicals in the brain,” says Kubiak.

Get A Good Nights Sleep

stress level high

Sleep deprivation increases cortisol, particularly the evening after the lack of sleep has occurred. Cortisol is produced by the hypothalamic-pituitary-adrenal axis, which is also responsible for regulating sleep cycles. If the HPA axis is activated by stress, illness, or poor nutrition, it can have a knock-on effect on your sleep and subsequent stress hormone levels.

The best way to ensure you get restful sleep is to incorporate good sleep hygiene. Make your bedroom a peaceful environment by limiting things that disrupt your sleep, like noise and light. Blackout curtains, an eye mask, earplugs, or a noise machine can help.

Read Also: How To Not Stress About Life

Erligpowht Light Therapy Lamp

  • Price: $
  • How it may help with anxiety: Sun lamps help decrease anxiety and improve the moods of those with seasonal affective disorder.

A study found that a sun lamp which mimics natural outdoor light may help to improve mood and decrease depression and anxiety in those with major depressive disorder with seasonal patterns, or seasonal affective disorder.

The lightweight and rotatable Erligpowht Light Therapy Lamp is highly rated on Amazon, with four different time settings and three dimming brightness levels.

Its compact enough to put in a cubicle and has a simple, neutral design that can blend into most home decor.

Before buying a sun lamp, be sure to speak with your doctor. Look for one with an intensity of 10,000 lux, and be sure not to look directly at the light. Try to use it at the same time every day.

What Can Prolonged Stress Lead To

Stress is a natural reaction to many situations in life, such as work, family, relationships and money problems.

We mentioned earlier on that a moderate amount of stress can help us perform better in challenging situations,34 but too much or prolonged stress can lead to physical problems. This can include lower immunity levels,35 digestive and intestinal difficulties, e.g. irritable bowel syndrome ,36 or mental health problems such as depression.3 This means it is important to manage your stress and keep it at a healthy level to prevent long-term damage to your body and mind.

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Technique #2 Body Scan

Most of us ignore the signals our bodies are giving us throughout our day. This skill enables you to check in fairly quickly with your body to make adjustments or gather important information about your feelings.

To do a body scan, it is easiest to be sitting or laying down with eyes shut. Starting at the top of your head, notice the way your scalp and forehead feel. Then move down to notice your face, and so on. Mentally check in with each portion of your body in turn.

If you come across an area that feels tense, simply linger there to take a relaxing breath, loosen the tension, and then continue on until you make it all the way down to your toes. This process can take as little or as long as youd like.

Tend To Your Spirituality

5 EASY ways to reduce STRESS levels | Chronic illness recovery

If you consider yourself spiritual, developing your faith can also help improve cortisol levels.

Studies show that adults who expressed spiritual faith experienced lower cortisol levels in the face of life stressors such as illness (

69 ).

If you do not consider yourself spiritual, these benefits may also be available through meditation, developing a social support group, and performing acts of kindness .

Summary

For those with spiritual inclinations, developing faith and participating in prayer can help manage cortisol. Whether youre spiritual or not, performing acts of kindness can also improve your cortisol levels.

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Techniques To Reduce Stress

We all feel stress from time to time, and thank goodness we do. A stress reaction is what allows our bodies to act quickly in an emergency and prevent injury for ourselves or others. Fortunately, most days we do not encounter emergencies, and yet most of us continue to experience stress on a daily basis.

According to the American Institute of Stress, 73%-77% of people experience stress that affects their physical and mental health. Did you hear that? Up to 77% of us! So unless you are an exceptionally chill Zen master, you probably are experiencing physical and mental discomfort in this very moment due to stress.

Our bodies are designed to handle small doses of stress, but we are not equipped to handle the long-term stress most of us experience on a day-to-day basis.

There are myriad symptoms one may be having in reaction to too much stress. Reach out to a doctor if you are concerned that stress may be affecting your health, and start implementing relaxation techniques today.

High Cortisol Levels Vs Cushings Disease Vs Cushings Syndrome: Whats The Difference

When the pituitary or adrenal glands produce abnormally high levels of cortisol for a duration of time, a doctor may diagnose a serious, chronic disorder called Cushings disease.

Cushings disease is usually caused by tumors on the adrenal or pituitary glands and often causes symptoms like rapid weight gain, a swollen face, fatigue, and water retention/swelling around the abdomen and upper back. It impacts women between the ages of 25 to 40 most often, although people of any age and gender can develop this condition.

Diagnosable Cushings disease caused by an overactive adrenal gland is considered much rarer than just having generally high cortisol levels. In other words, you have a much greater chance of experiencing high cortisol at certain times due to increased stress in your life than you do of ever being diagnosed with Cushings disease. While people experience at least somewhat high levels of cortisol at one time or another during very stressful episodes , rates of Cushings disease diagnoses are still very low compared to other hormonal/endocrine conditions like thyroid disorders or diabetes, for example.

Low Cortisol Levels: Addisons Disease and Adrenal Fatigue

Related: Adult Acne: How to Get Rid of Hormonal Acne Naturally

Read Also: How To Help Chronic Stress

Acknowledge That Youre Stressed

Naming your emotions and acknowledging how you feel can help you process and accept the stressful situation more easily. This might motivate you to seek a solution and help. Also, noticing that youre stressed out will help you face your problems and make yourselfand your mental wellbeing a priority, which can result in some valuable life-lessons on how to do things differently next time.

How Stress Affects Your Thoughts And Emotions

Stress

You might notice signs of stress in the way you think, act, and feel. You may:

  • Feel cranky and unable to deal with even small problems.
  • Feel frustrated, lose your temper more often, and yell at others for no reason.
  • Feel jumpy or tired all the time.
  • Find it hard to focus on tasks.
  • Worry too much about small things.
  • Feel that you are missing out on things because you can’t act quickly.
  • Imagine that bad things are happening or about to happen.

How stress affects you depends on many things, such as:

  • Your personality.

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When To See Your Gp About Your Stress Levels

If you’ve tried self-help techniques and they aren’t working, you should go to see your GP. They may suggest other coping techniques for you to try or recommend some form of counselling or cognitive behavioural therapy.

If your stress is causing serious health problems, such as high blood pressure, you may need to take medication or further tests.

Mental health issues, including stress, anxiety and depression, are the reason for one-in-five visits to a GP.

Ways To Prevent Stress Buildup

There’s no avoiding the stress of everyday life. Schoolwork, responsibilities at home, busy schedules, other people’s expectations, disappointments, deadlines, social drama: all of these can create tension.

Everyday stressors have a way of piling up if we don’t keep them in check. Adding these 5 simple actions to your regular routine can help you avoid that “bogged down by stress” feeling. The key word is “routine.” You need to make sure you keep doing these to enjoy the benefits:

1. Balance responsibilities with activities you enjoy . It’s all about balance: all work and no play is bad. But if your schedule is so crammed with activities that there’s no time for homework, that’ll stress you out too.

2. Manage responsibilities. Use a calendar or planning app to keep track of assignments, chores, practices, and other obligations. Of course, planning is no good if you don’t actually do what you plan: Managing stress also means regular studying, keeping on top of assignments, and overcoming procrastination. Take time to reflect a bit every day and think about how things are going. What do you need to work on? Do? Make time for?

5. Make time to exercise every day. It’s hard to feel anxious when you’re taking deep breaths on a run, feeling the rush of a downhill bike ride, or playing a pickup game with friends. Exercise doesn’t just take our mind off of stress it releases chemicals in our brains that make us feel better.

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Smoking Drinking And Drug Use And Stress

You might find that you smoke, drink alcohol or use recreational drugs to reduce stress. However, this often makes problems worse.28

Research shows that smoking may increase feelings of anxiety.29 Nicotine creates an immediate, temporary, sense of relaxation, which can then lead to withdrawal symptoms and cravings.

Similarly, you may use alcohol as a means to manage and cope with difficult feelings, and to temporarily reduce feelings of anxiety. However, alcohol may make existing mental health problems worse. It can make you feel more anxious and depressed in the long run.30 It is important to know the recommended limits31 and drink responsibly.

Prescription drugs, such as tranquillisers and sleeping tablets, which may have been prescribed for very good reasons, can also cause mental and physical health problems if used for long periods of time.32 Street drugs, such as cannabis or ecstasy, are usually taken for recreational purposes. For some people, problems start as their bodies get used to repeated use of the drug. This leads to the need for increased doses to maintain the same effect.33

Quick Stress Relief At Home

HOW TO REDUCE CORTISOL AND STRESS HORMONE LEVELS- FEEL CALMER & HAPPIER WITH THESE LIFESTYLE CHANGES

Entertaining. Prevent pre-party jitters by playing lively music. Light candles. The flicker and scent will stimulate your senses. Wear clothes that make you feel relaxed and confident.

Kitchen. Ease kitchen stress by breathing in the scent of every ingredient. Delight in the delicate texture of an eggshell. Appreciate the weight of an onion.

Children and relationships. Prevent losing your cool during a spousal spat by squeezing the tips of your thumb and forefinger together. When your toddler has a tantrum, rub lotion into your hands and breathe in the scent.

Sleep. Too stressed to snooze? Try using a white noise machine for background sound or a humidifier with a diffuser for a light scent in the air.

Creating a sanctuary. If clutter is upsetting, spend 10 minutes each day to tidy. Display photos and images that make you feel happy. Throw open the curtains and let in natural light.

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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

What Are The Behavioural And Emotional Effects Of Stress

When you are stressed you may experience many different feelings, including anxiety, irritability or low self-esteem, which can lead to becoming withdrawn, indecisive and tearful.13

You may experience periods of constant worry, racing thoughts, or repeatedly go over the same things in your head. You may experience changes in your behaviour. You may lose your temper more easily, act irrationally or become more verbally or physically aggressive.14 These feelings can feed on each other and produce physical symptoms, which can make you feel even worse. For example, extreme anxiety can make you feel so unwell, that you then worry you have a serious physical condition.

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Cortisol And Stress: The Basics

Cortisol is one of several hormones the body produces naturally. Cortisol levels do go up when youre stressed. But it doesnt deserve its bad rap.

Cortisol supports overall health, Dr. Lin says. It helps us wake up, gives us energy during the day and lowers at night to help us sleep and rest.

The problem arises when chronic stress keeps cortisol levels high for the long haul. High cortisol levels over weeks or months can lead to inflammation and a host of mental and physical health problems, from anxiety to weight gain to heart disease.

Better Sleep Means Increased Productivity And Lower Stress

Reduce Your Stress

It sets a structure on the day that everything else can rest upon if your sleep is regular. It has social, emotional as well as biological benefits to have a regular sleep schedule. Remember the Nobel prize of 2017 about all those circadian rhythms that we have in all organs and all cells in our body? To be efficient, they try to predict when they need to be active or when they can rest. For their predictions to come true you need to be regular with things such as sleep.

All adults should sleep 7 hours or more and a recent study found that going to bed between 22-23 oclock is best for your heart health. However, but just adjusting your bedtimes to be as regular as many nights as possible will be helpful. Its better to have a routine that you keep coming back to than to not have any routine at all.

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