You may be surprised to learn that biological stress is a fairly recent discovery. It was not until the late 1950s that endocrinologist Hans Selye first identified and documented stress.
Symptoms of stress existed long before Selye, but his findings led to new research that has helped millions of people cope with stress. We’ve put together a list of the 10 best ways to relieve stress.
If you’re feeling overwhelmed by a stressful situation, try taking a break and listening to relaxing music. Playing calm music has a positive effect on the brain and body, can lower blood pressure and reduce the stress-related hormone cortisol.
We recommend cellist Yo-Yo Ma to play Bach, but if classical really isn’t your thing, try listening to the sounds of the ocean or nature. It may sound cheesy, but they have similar relaxing effects to music.
When you feel stressed, take a break to call a friend and talk about your problems. Good relationships with friends and loved ones are important for any healthy lifestyle.
They are especially important when you are under a lot of stress. A reassuring voice, even for a minute, can put everything into perspective.
Sometimes calling a friend isn’t an option. If this is the case, talking calmly to yourself may be the best thing to do.
Don’t worry about sounding crazy – just tell yourself why you’re stressed, what you need to do to complete the task at hand, and, most importantly, that everything will be okay.
Stress levels and good nutrition are closely linked. When we’re overwhelmed, we often forget to eat well and resort to sugary and fatty snacks to cheer ourselves up.
Try to avoid sugary snacks and plan ahead. Fruits and vegetables are always good, and fish rich in omega-3 fatty acids have been shown to reduce symptoms of stress. A tuna sandwich is truly brain food.
Laughter releases endorphins that improve mood and decrease levels of cortisol and adrenaline, the hormones responsible for stress. Laughter triggers your nervous system to make you happy.
Our suggestion: watch some classic Monty Python sketches like “The Ministry of Silly Walks”. These Brits are so hilarious that you’ll soon crack up, rather than laugh.
A high dose of caffeine causes a short-term increase in blood pressure. It can also cause your hypothalamic-pituitary-adrenal axis to go into overdrive.
Instead of coffee or energy drinks, try green tea. It has less than half the caffeine of coffee and contains healthy antioxidants, as well as theanine, an amino acid that has a calming effect on the nervous system.
Most of the tips we’ve suggested provide immediate relief, but there are also many lifestyle changes that may be more effective in the long run. The concept of “mindfulness” is an integral part of meditative and somatic approaches to mental health and has become popular recently.
From yoga and tai chi to meditation and Pilates, these mindfulness systems incorporate physical and mental exercises that prevent stress from becoming a problem. Try joining a class.
Exercise doesn’t necessarily mean lifting weights at the gym or training for a marathon. A short walk around the office or simply getting up to stretch during a break at work can offer immediate relief from a stressful situation.
Getting your blood pumping releases endorphins and can improve your mood almost instantly.
Everyone knows that stress can cause you to lose sleep. Unfortunately, lack of sleep is also a major cause of stress. This vicious cycle destabilizes the brain and body and only gets worse over time.
Make sure you get the seven to eight hours of sleep recommended by the doctor. Turn off the TV earlier, dim the lights and give yourself time to relax before bed. This is perhaps the most effective stress reliever on our list.
The advice “take deep breaths” may sound cliché, but it’s true when it comes to stress. For centuries, Buddhist monks have been aware of breathing deliberately during meditation.
For an easy three to five minute exercise, sit in your chair with your feet flat on the floor and your hands on your knees. Inhale and exhale slowly and deeply, focusing on your lungs expanding fully into your chest.
While shallow breathing causes stress, deep breathing oxygenates your blood, helps center your body and clears your mind.
Stress is an inevitable part of life, but that doesn’t mean you should ignore it. Too much untreated stress can lead to serious physical and mental health problems.
The good news is that in many cases, stress is manageable. With a little patience and a few helpful strategies, you can reduce your stress, whether it’s family stress Or stress at work.
