Friday, December 2, 2022

How To Reduce Stress Naturally

Learn To Recognize Stressful Thinking

How To Reduce Anxiety & Stress Naturally

Paying attention to stressful thoughts may help you reduce them.

Mindfulness-based stress reduction is a strategy that involves becoming more self-aware of stress-provoking thoughts, accepting them without judgment or resistance, and allowing yourself the ability to process them .

Training yourself to be aware of your thoughts, breathing, heart rate, and other signs of tension helps you recognize stress when it begins .

Recognizing stressful thoughts allows you to formulate a conscious and deliberate reaction to them. For example, a study involving 43 women in a mindfulness-based program showed the ability to describe and articulate stress was linked to a lower cortisol response (

Summary

Tending to your own happiness can help keep cortisol down. If youre feeling stressed, try listening to music or making yourself laugh.

Cut Out Things That Add To Your Stress

Sometimes, the best way to reduce your stress is to cut something out of your life. Get rid of the things that are adding to your stress so you can experience more peace.;

Watching the news, being constantly connected to your digital devices, drinking alcohol, and consuming too much caffeine are just a few of the things that may add more stress to your life. Making some changes to your daily habits could be instrumental in helping you feel better.

Four Major Brain Waves:

  • Beta:Are the fastest waves active during the waking state of consciousness. They are produced by your awake mind when you are active, thinking and on high alert or stressed. Beta waves measure 16-31 Hz.
  • Alpha:The next fastest frequency of waves are related to detached awareness, our daydreaming mind. It provides the vividness of our imagery. When you take time to reflect or meditate, the alpha mind is engaged. Alpha waves measure 8-15 Hz.
  • Theta:Are slower waves produced by the subconscious mind created during sleep and REM . Theta waves measure 4-7 Hz.
  • Delta: These are the slowest of all frequencies produced by the unconscious brain. Delta is present when all other frequencies turn off during sleep for deep restorative rest. Delta waves measure below 4 Hz.

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Reduce Stress With Mind

Yoga, Tai Chi, and Qigong are mind-body exercises, which numerous studies prove to be highly effective in relieving chronic stress.

The Mayo Clinic reports that yoga relieves stress because it boosts mood, increases mindfulness, and increases self-compassion. Its calming effects stay with you after any one session is over, and with regular practice, this makes a big difference in how chronic stress affects you.

The 2016 Yoga in America Study found that 56% of those surveyed cited stress management and relief as 1 of the top 5 reasons for starting yoga. Furthermore, 49% of subjects cited better health because of practicing yoga. 86% of subjects cited a strong sense of mental clarity as one of the main benefits of regularly practicing yoga.

According to the National Center for Complementary and Alternative Medicine, 2.3 million to 3 million people practice Tai Chi in the United States, worldwide the number is 250 million people, and in China, it is a regular practice in parks across the country. Numerous studies have found Tai Chi to elicit the relaxation response and calm the mind making it an effective stress management tool.

Try Laughter Yoga For Stress Relief

How to naturally relieve stress. #stressrelief

Laughter yoga makes you feel more relaxed and happier: Even when you fake laughing, your brain thinks the laughter is real and understands it must create happiness chemicals because you are acting happy. Therefore, you become happier. Laughter yoga causes tensions to be released, mood to be elevated and stress to dissipate.

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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.

Get The Right Amount Of Sleep

Prioritizing your sleep may be an effective way to reduce cortisol levels. Chronic sleep issues such as obstructive sleep apnea, insomnia, or shift work have been associated with higher cortisol .

One review of 28 studies in shift workers found that cortisol levels were higher in workers who slept during the day rather than at night .

Those on rotating shifts have been linked with poorer health outcomes, such as obesity, heart disease, type 2 diabetes, and worsened mental health (

18 ):

Summary

Practicing good sleep hygiene can help to keep cortisol in a normal rhythm. Keeping a consistent sleep schedule, avoiding caffeine 6 hours before bed, and staying off your cell phone right before bed are effective strategies.

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Stress Can Ruin Your Heart

Stress can physically damage your heart muscle.

Stress damages your heart because stress hormones increase your heart rate and constrict your blood vessels. This forces your heart to work harder, and increases your blood pressure.

According to the American Institute of Stress, the incidence rate of heart attacks and sudden death increases after major stress inducing incidents, like hurricanes, earthquakes, and tsunamis.

In the ancient days of hunter-gatherers, harsh conditions forced people to eat as much as possible when food was available in order to store up for lean times.

That compulsion lives on inside us, and comes out when we are stressed.

Researchers at the University of Miami found that when people find themselves in stressful situations, they are likely to consume 40 percent more food than normal.

Those scientists recommended turning off the nightly newscast before eating dinner, to keep bad news and overeating at bay.

Figure Out When Stress Hits Hardest

How To Reduce Cortisol Levels Naturally For Weight Loss And Stress Relief

Stress management means finding ways to cope when it most sabotages your well-being. Pinpoint specific times of day you might feel the most stress and develop strategies to make that time less hectic. Lets say mornings often start off crazily, setting the tone for the rest of your day. You might lay out things the night before, have your gym bag packed for a morning workout, have a healthy breakfast in the fridge, and otherwise organize things to make that time of day less stressful.

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Be Aware Of Negative And Judgmental Self

Are you staying late at the office and missing time with friends because your internal critic is telling you that if you dont get this project done, you are a lazy, underperforming blob of an employee? This type of self-talk is not productive or healthy.

You can overcome this by becoming aware of the story you are telling yourself and the judgment that accompanies it. This is the most important step by far. These stories and criticisms we tell ourselves that keep us working crazy hours and provoke toxic anxiety are the same cockamamie stories that prevent us from taking the time we need to take care of ourselves.

Tips And Ways To Reduce Stress

The question we want to answer now is: how to reduce stress? Weve listed and described the best tips and techniques to reduce stress and to become more mindful. With these tips, youll bring more happiness and control into your life and learn to stay calm!

To get the most out of this chapter think about the main reason for stress in your life. It can vary from person to person. What applies to you does not necessarily apply to everyone.

This makes it easier for you to internalize in your subconscious for which situations these tips will help you in concrete terms and motivates you to apply these tips at the same time.

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But Don’t Hit The Gym Too Often

By contrast, that same study from The Journal of Endocrinological Investigation showed that moderate- to high-intensity exercise provokes increases in circulating cortisol levels. In other words, when it comes to exercise, more may not be better. A separate 2012 study confirmed that long-term cortisol exposure was significantly higher in endurance athletes.

As clinical psychologist Candice Seti, PsyDa.k.a. The Weight Loss Therapistput it, “Skipping the second trip to the gym and taking it easy can also be good for reducing cortisol levels. that over-exercising can actually lead to an increase in the hormone. This, in turn, can lead to slower weight loss.”

Tend To Your Spirituality

How to Reduce Stress Naturally

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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Foods That Elevate Stress Hormones

Surprisingly, some foods can lead to a stress reaction in the body, just like a motherin-laws impending visit. Here are the 5 worst foods and beverages to avoid when you are highly stressed:

1. Sugar when you eat sugary foods, blood sugar levels spike and the body releases more cortisol to balance blood sugar. This may lead to sleep problems, decreased immune response, headaches, and unhealthy food cravings.

2. Processed Carbohydrates they have no nutritional value and are actually worthless calories. And they also lead to fluctuating blood sugar levels that can cause you to feel moody and irritable.

The high sodium in most standard packaged foods can lead to a feeling of bloating and increase your blood pressure, which takes a toll on your stress levels.

3. Alcohol while it may feel relaxing to have a glass of wine, alcohol actually increases the release of stress hormones and increases blood pressure. It can also interfere with your sleep patterns.

4. Coffee While caffeine is proven to be a mood-booster by stimulating dopamine activity, it can also damage the absorption of major mood-balancing nutrients like vitamin D and the B vitamins. The added sugar can also cause a post-sugar crash soon after you finish your mug and more cortisol in your blood.

5. Ice cream drowning your stress and anxiety with a pint of ice cream wont cool off your mind. In fact, foods that are high in refined sugar only increase stress hormones, including cortisol.

How Can Food Help Relieve Stress

Levels of cortisol can sometimes remain high even after the resolution of a stressful situation, which can have a series impact on your health, including weight gain and adrenal fatigue.

As the tension continues, we enter a stage where the body itself tries to repair the damage caused by stress, using substances that come from our diet.;We can help it out by giving it certain foods and herbs.

The bodys resilience depends a lot on the adrenal glands ability to secrete stress hormones as well as the bodys ability to flow the liver energy .

For this purpose, the body needs a diet rich in proteins, pantothenic acid, vitamins E, B, C.

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Ayurvedic Dietary Habits To Follow

  • Increase the intake of warm foods and drinks. All of these are balancing for Vata Dosha.
  • Maintain regular meals and follow scheduled timings.
  • Use spices as fennel and cumin.
  • Avoid excess salt, chilies, spices, sour foods, and pickles.
  • Reduce the use of caffeine, stimulants, refined sugar, and cold drinks.
  • Stop consuming junk food, and carbonated drinks.
  • Avoid untimely meals, multiple meals, late night foods, and snacks.
  • Stop the consumption of processed foods and packaged foods.

Ways To Relieve Stress Naturally

HOW I REDUCE ANXIETY & RELAX NATURALLY!

As a doctor, I get a lot of health questions both in my practice and in my email inbox. Today, I found one that I felt was particularly compelling, which Id like to share with you.

Hi, Dr. Manny, can you please tell me some natural remedies for stress? Shideh

Winter and the accompanying bad weather can be a stressful time for anybody, especially in today’s day and age, with all the problems Americans are facing in this difficult economy. More and more people are suffering from negative stress. Negative stress takes a toll on our daily lives and our health and can lead to high blood pressure, obesity, heart disease, anxiety and depression, among other problems, so I feel this question is very appropriate.

Rest assured, there are many things you can do before you run out to get a pill. Heres a list of some of the most effective natural stress reducers.

1. Passionflower

While passionflower has long been considered a folk remedy for anxiety and insomnia, a few studies have shown that the herb may actually be comparable in effectiveness to benzodiazepine drugs, which are used to treat stress. Though not proven, it is believed that passionflower works by increasing levels of a chemical called gamma-aminobutyric acid in the brain. This lowers the activity of some brain cells, making you feel more relaxed.

2. Massage

3. Meditation

4. Exercise

5. Organize your life

6. Eat healthy

7. Limit Internet and cellphone use

8. B Vitamins

9. Aromatherapy

10. Sleep

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Easy Ways To Reduce Stress Naturally And Quickly

by Heather Moulder, J.D., ACC

High on stress and in need of proven, quick ways to reduce stress naturally? If you said yes, then youre in luck because Im covering 20 effective ways to reduce stress naturally and quickly.

All of these techniques are simple and can be used when short on time. Most can be utilized anywhere, including at work.

And the best part is that they arent just natural stress relievers but will also help you keep stress levels low in the long-term.

To help you out further, be sure to download 5-Minute Stress Solutions, a free resource that will take you step-by-step through proven mindset and stress management strategies for less stress, more emotional control.

Theres lots to cover, so lets get started.

  • Its Time to Commit To Yourself
  • Find The Silver Lining

    Within many obstacles lie opportunities. Look back at your life: while stressful at the time, losing a job or suffering a breakup might have created a better situation down the road. Many problems only become stressful when we see them as stressful. Cognitive reappraisal, or reframing an event to change your emotional response to that situation, can help buffer even high-stress situations and subsequent emotions like depression.

    Read Also: How To Counteract Stress Hormones

    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.

    Foods And Herbs That Reduce Stress Hormones

    How To Relieve Stress & Anxiety Naturally In 2020 (GUIDE)

    Here are some recommended foods during stressful times:

    1. Green vegetables lettuce, baby leaves, radish leaves, rocket, arugula, broccoli, spinach, cabbage, sprouts, basil, fresh or dried wheat germ.

    I just do a daily shake of greens with 1 banana to sweeten up this stress-relieving smoothie, I carry it around with me in my Blendjet and make a fresh shake whenever I want to.

    2. Algae such as chlorella, and spirulina . They are very nourishing, strengthen and renew the hormonal, nervous and immune system, strengthen the blood and regulate metabolism.

    3. Herbal infusions chamomile and Melissa nourish the central nervous system and glands.

    4. Green tea contains a small amount of caffeine but helps treat headaches, depression, stimulates the immune system, helps the digestive system, and removes toxins from the body.

    100% organic green tea100 bags$6 at iHerb

    5. Animal protein should be reduced, especially red meat and dairy products. One egg per day, legumes , and fish are recommended.

    You should eat moderate portions of whole grains , you should eat a lot of oatmeal that calms the mind. Complex and full carbohydrates rich in dietary fiber contribute to stress relief thanks to a high amount of B vitamins that give a feeling of relaxation .

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    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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