Thursday, May 26, 2022

How To Relax And Reduce Stress

What Kind Of Stress Is Bad

HOW TO DE-STRESS | 5 ways to relax & reduce stress

Not every kind of stress is automatically bad. Sometimes stress can be positive, while at other times it feels awful. These two types of stress are called eustress and distress.

Eustress is perceived as wonderful and exciting. It always has a positive effects on the organism, sharpens our perception and makes us more powerful. This could be the case, when youre working on a project with a tight deadline, but it is fun and makes you feel good.

Distress on the other hand means nothing good for the body. On the contrary, physical and mental health can even seriously suffer from it. A few signs of too much negative stress are: weight problems, skin problems, burn out, depression or other mental illness, sleep problems, digestive problems or sudden hair graying.

Usually it helps to listen to your gut and to distinguish between them: Do I feel inspired by the stress i am experiencing or does it absorb all my energy?

Learn To Avoid Procrastination

Another way to take control of your stress is to stay on top of your priorities and stop procrastinating.

Procrastination can lead you to act reactively, leaving you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality .

Get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.

Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself.

summary

Prioritize what needs to get done and make time for it. Staying on top of your to-do list can help ward off procrastination-related stress.

Yoga has become a popular method of stress relief and exercise among all age groups.

While yoga styles differ, most share a common goal to join your body and mind.

Yoga primarily does this by increasing body and breath awareness.

Some studies have examined yogas effect on mental health. Overall, research has found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety .

However, many of these studies are limited, and there are still questions about how yoga works to achieve stress reduction.

In general, the benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response.

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Colors To Calm Your Nerves

Many articles and studies reveal that different colors have different impacts on your brain. Colors like red, generate alertness in your brain whereas colors like green, pink and white promote calmness, peace, and tranquility.

For relaxing your mind and relieving the stress you can try taking the help of these colors in different ways. Try indulging more with nature, to include the green. Wear colors like white and pink or paint any random art with these colors and it will automatically change your vibes from stressed to happy.

You can also change the furniture or the d├ęcor around you into calming and soothing colors and it will turn your home into a better place to be.

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Take Control Of Yourself

Stress may be triggered by an issue that can on the surface appear impossible to address. Finding out how to find answers to your problems can allow you to feel more in command thereby decreasing your level of anxiety.

One technique entails writing down the Issue and coming up with as many potential solutions as possible. Choose the positive and negative points of each one and choose the ideal solution. Write down every step you have to take within this solution: everything will be achieved, how can it be achieved, when is it done, whos involved and where can it occur.

Blogs > Meditation & Mindfulness

How to Relax and De

Primed Mind

Relaxation seems like it should come easily to us, but the reality is that it can be hard to let go and loosen up. Especially for high performers, relaxation can feel incredibly challenging. Yet, those of us who are constantly on the go are the ones who need to relax the most. In fact, if you dont take time to decompress and practice self-care, youre at risk for burnout and a host of physical and mental health issues down the road.

But how do you relax? There are a whole host of relaxation exercises that can help even the most stressed-out people calm down and release tension. With that in mind, lets learn how to relax!

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Munch On Dark Chocolate

If youre craving for something delicious to comfort you during stressful times, go for dark chocolate instead of other unhealthy options.

Dark chocolate, one with 70% or more cocoa, is one of the healthiest foods around containing a number of minerals, is loaded with antioxidants and healthy compounds.

While you cant eat a lot of it due to its high calorie content, enjoying small amounts help with stress relief.

When Swiss researchers at the Nestle Research Center experimented by giving participants 40 grams of dark chocolate for a 2 week period, they found that not only did the subjects level of the stress hormone cortisol decrease but there were also changes in the microbial activity in their guts.

Additionally, related research also shows that dark chocolate consumption acts as a buffer that protects us during the stress response. The study believes that the effects are as a result of inhibiting the ACTH which is what signals our adrenal glands to secrete more cortisol.

Chocolate helps stabilize metabolism and as shown above regulates our cortisol to help fight stress. But it doesnt stop there. In total, this food contain 300 different compounds many of which contribute in suppressing the negative effects of stress, among other things.

Stress-Fighting Compounds in Dark Chocolate

Here are a few other ingredients you get with each bite of chocolate:

  • Eating a bar releases endorphins, giving you a bit of that euphoric feeling to lift your spirits.

Dont Compare Yourself To Others

There is a saying I like: Comparison is the thief of happiness. I have no idea who originally said it, but they are brilliant, and most of all, correct. Wasting time and energy comparing ourselves never leads us to a good place. Instead, ask yourself if you are doing the best you can given your own set of circumstances.

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Take A Bath With Cold Water

This is my most effective way to relieve stress. Whenever stress engulfs me, I take a bath with cold water to get rid of stress. Whenever you are under stress, bath with cold water and bathe fiercely. When a stream of cold-water falls on our body, our body reduces our stress level and hormones are produced to reduce stress in us.

Five Of The Best Blogs For Stress Relief

10 Simple Tips To Relax & Reduce Stress

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.

Feeling stressed? Everyone faces stress from time to time. However, long-term stress can build up and have an adverse impact on health. Taking steps to reduce and cope with stress can prevent these effects. We look at five of the best blogs that help with stress management.

Stress is a normal psychological and physical response to the day-to-day demands of life. The feeling of being overloaded with mental or emotional pressure can turn into stress when you feel unable to cope. While a certain level of stress can be motivational for one person, the same level may overwhelm someone else.

Too much stress causes the bodys defense system known as fight-or-flight to kick in. The nervous system releases a flood of stress hormones that include adrenaline and cortisol. This emergency stress response causes the heart to pound faster, blood pressure to rise, muscles to tighten, and breathing to become more rapid.

Frequent stress can cause the body to be in a heightened state of stress most of the time, which leads to suppressed immunity, digestive and reproductive problems, increased aging, and a greater risk of heart attack and stroke. Stress can also leave you more vulnerable to mental health concerns, such as depression and anxiety.

Here are three articles from Headspace to tackle stress:

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Take A Break From Your Phone

Constantly checking your phone for the latest notification can overwhelm you, according to Kristine Carlson, co-author of the book Dont Sweat the Small Stuff,” which she wrote with her late husband Richard Carlson.

We are so tied to our technology, she said. Email, text message, checking your Instagram all of that, its very addictive.

Instead, she advised, really unplug from your email or phone and take what Carlson refers to as a golden pause.

By snoozing your notifications, you create the mental space to focus on yourself and how youre feeling. While you focus on yourself, practice breathing slowly, closing your eyes and turning your thoughts toward something youre grateful for, Carlson suggested.

Research backs up this up: Focusing on gratitude has been shown to increase a persons level of happiness.

How Exercise Reduces Stress

Aerobic exercise is key for your head, just as it is for your heart. You may not agree at first indeed, the first steps are the hardest, and in the beginning, exercise will be more work than fun. But as you get into shape, you’ll begin to tolerate exercise, then enjoy it, and finally depend on it.

Regular aerobic exercise will bring remarkable changes to your body, your metabolism, your heart, and your spirits. It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress. It’s a common experience among endurance athletes and has been verified in clinical trials that have successfully used exercise to treat anxiety disorders and clinical depression. If athletes and patients can derive psychological benefits from exercise, so can you.

How can exercise contend with problems as difficult as anxiety and depression? There are several explanations, some chemical, others behavioral.

The mental benefits of aerobic exercise have a neurochemical basis. Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators. Endorphins are responsible for the “runner’s high” and for the feelings of relaxation and optimism that accompany many hard workouts or, at least, the hot shower after your exercise is over.

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Learn To Recognize Stressful Thinking

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.

Listen To Favorite Music

Stress Relievers: 70 Ways to Reduce Stress

You listen to your favorite music at the time of tension. Music calms us down and drives us out of boredom. You can listen to your songs according to your mood. Music has a lot of power which helps us to overcome emptiness and shows our real-life through music. So listen to music and relieve your stress.

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You Can Get A Graduate Degree

If your educational goals include an advanced degree, it’s worth looking into private graduate student loans. Working through a private lender, most prospective pupils can obtain enough money to pay for all degree-related expenses, take advantage of competitive rates, and get access to suitable repayment terms. This is especially helpful for current college grads who want to get their MBA, JD, or other specialty degrees to qualify for high-paying jobs.

Unobtrusive Stress Detection System With Smart Bands

Our stress detection system developed in allows users to be aware of their stress levels during their daily activities without creating any interruption or restriction. The only requirement to use this system is the need to wear a smart band. Participants in this study wore the Empatica E4 smart band on their non-dominant hand. The smart band provides Blood Volume Pressure, ST, EDA, IBI and 3D Acceleration. The data are stored in the memory of the device. Then, the artifacts of physiological signals were detected and handled. The features were extracted from the sensory signals and fed to the machine learning algorithm for prediction. In order to use this system, pre-trained machine learning models are required. For training the models, feature vectors and collected class labels were used.

4.1.1. EDA Preprocessing Artifact Detection and Removal Methods

4.1.2. EDA Feature Extraction Methods

After the artifact removal phase, features were extracted from the EDA signal. This signal has two components phasic and tonic features from both components were extracted . The cvxEDA tool was used for the decomposition of the signal into these components. This tool uses convex optimization to estimate the Autonomic Nervous System activity that is based on Bayesian statistics.

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Learn How To Control And Reduce Stress

Stop negative thinking. Embrace positive thinking. Control your mind to control stress. There is a good quote: It is difficult to find stress within oneself, but it is impossible to find it anywhere else. Stop constant worrying and negative thinking. Have positive beliefs and hopes in your mind, that everything will be alright. In this way, you can clear your mind and reduce stress.

Go To The Pool And Just Float

How To Reduce Stress & Anxiety | Relaxation Tips

Seriously.

This is the concept behind float clinics.

Float clinics or float centers, are places where people can relax in water.

These centers are equipped with tanks, which look like deeper kiddie swimming pools. There, customers can lie belly-up in the warm water and float as a means of therapy.

Depending on the type of center, some with have the tank filled with Epsom salts. All you need to do is get into the tank, sit down and bob on the surface, or lie down and float.

Swedish researchers learned that patients who went through floatation tank therapy achieved altered states of consciousness and well-being, including profound relaxation.

Also, a meta-analysis of floating revealed that it offered benefits ranging from reducing cortisol levels to lowering blood pressure.

Floatation was also beneficial for participants well-being, leading the researchers to conclude its usefulness as a stress management tool.

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Eat A Nutritious Diet

Nutrition can influence cortisol for better or for worse.

While all foods can be enjoyed in moderation, being mindful of the foods you eat may alleviate symptoms of stress and help you better manage your cortisol levels.

Regular high added-sugar intake may result in elevated cortisol levels. Interestingly, a high sugar diet may also suppress cortisol release during stressful events, making it more difficult for your body to handle stressful situations (

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Summary

For better gut and mental health, opt for a nutrient-dense diet full of whole fruits and vegetables, whole grains, healthy fats, and foods high in prebiotics and probiotics.

Ask The Help Of A Professional

If you are having problems dealing with stress on your own, then it’s a fine time to look for a professional to help you out. You can have an expert on stress take a look at your condition and help you cope with it. In most cases, these experts will help you face your fears and worries head-on and help you find a solution to cope with the problem to remove stress from your system.

Want to learn more techniques to manage stress? Check out my FREE Stress-Relief Toolkit!

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Emotion Regulation In The Context Of Stress Management

Stress is a normal part of daily life. However, its effects often vary across individuals and despite similar circumstances, some people do not feel under strain while others may be severely affected. Multiple reasons exist for these differences between individuals, including how people perceive reality and how they respond to the numerous stimuli to which they are exposed. When a person believes that a certain situation surpasses their available coping mechanisms, it is referred to as perceived stress. Thus, perceived stress varies from person to person depending on the value that an individual gives to a situation and their self-recognition of the resources to deal with it.

Numerous psychological scientists have investigated perceived stress. Individuals who display a mismatch between contextual demands and perceived resources constantly are referred to as experiencing chronic stress. Chronic stress has not only been shown to be very relevant in peoples well-being and quality of life, but also important in the appearance and maintenance of several physical and mental diseases .

Cut Out Things That Add To Your Stress

7 ways to reduce stress and keep blood pressure down ...

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.

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