Stress is real. When we talk about stress, we refer to the body's response to a challenge or demand. It can be caused by a range of events in our everyday lives. When we become stressed, our bodies typically experience a rise in blood pressure, as well as feelings of anxiety and sometimes fear. Stress comes from everywhere, and without the right tools to manage it, you may be left feeling hopeless. So, it's important to know how to relieve stress.
Lucky for you, you've come to the right place.
There are a ton of simple ways to help manage your stress easily. The best part about these techniques is that all of them can be done from the comfort of your own home.
Easy Ways To Ease and Relieve Stress
Here are some simple ways to relieve stress from home. You will find the easy to adopt and make a part of your daily mindful routine.
1. Prioritize Your Health
While many people tend to turn to potato chips and ice cream in times of stress, you may actually be able to reduce these feelings by eating food and beverages that prioritize your health.
"Eating a healthy diet can reduce the negative effects of stress on your body," said Matthew J. Kuchan, Ph.D., a research scientist at Abbott. "A healthy diet builds a solid, more enduring foundation for your body by reducing oxidation and inflammation and by helping to reduce weight gain."
So next time whenever you're feeling stressed, try some fruits and veggies. You may be surprised to find a new meaning for comfort food.
2. Breathing
There are lots of different breathing techniques you can do from home to help relieve stress.
Conscious breathing allows you to take a step back from whatever is causing you stress and focus solely on your breath. Further, when you breathe deeply, your body sends a message to your brain telling it to calm down and relax.
Here are 3 simple techniques to try:
Ujjayi is a very commonly-practiced pranayama breathing technique consisting of an audible breathe with a constriction in the throat.
To begin, come into a comfortable seated position with an erect spine and take a few moments to notice your breath.
Then, when you're ready, slightly constrict your throat as you inhale and exhale. Continue breathing in and out through the nose, with the constriction creating very slight resistance.
The resistance should be enough to add sound and gain control over your breath, but not too strong as to force the throat closed.
As you inhale and exhale, your breath will begin to make a soft susurration, like the sound of Darth Vader.
4 7 8 breathing is a widely-known technique often used to increasing blood circulation through the body and subsequently relieve anxiety and stress.
It's very simple. Breathe in for 4 seconds, hold for 7 seconds, then exhale for 8 seconds.
Try this exercise throughout the day whenever you need to take a step back.
Stepping Back to breathe is one of the easiest, yet most fundamental practices you can use to relieve everyday stress.
It's all about paying attention to your breath to help increase your peace of mind.
All you have to do is dedicate a few moments each day to nothing but your breath.
Find a comfortable, quiet place, and take a deep, full inhale, followed by an exhale with a loud sigh. Pay attention to how your breath feels, but don't force anything.
Repeat the focused inhale and exhale two or three times before allowing your breath to return to normal.
3. Cut down Tobacco/Nicotine
It's very common for smokers to reach for a cigarette as a form of relief during high-stress situations.
In reality, however, research has proven that smoking tobacco and nicotine actually has the opposite effect of what we often assume.
This is because nicotine causes both your heart rate and blood pressure to spike. When you smoke, your heart has to work much harder to calm down the rest of the body, causing symptoms of stress and anxiety.
4. Journaling
Journaling is a very healthy and powerful way to get in touch with your emotions and sources of stress.
In fact, a 2018 study in the Journal of Medical Internet Research (JMIR) found that patients struggling with a variety of chronic illnesses found major relief from journaling. Those who kept a journal about their thoughts experiences while sick actually experienced fewer physical symptoms than patients who did not.
You can journal however feels right to you. For beginners, though, here are a few prompts to try:
- Right now, I feel challenged by __________. I also feel supported by ___________.
- List 3 good things about today.
- What is one thing you need to let go of?
5. Meditation to relieve stress
Meditation is a great way to clear the clutter of your mind and decrease stress levels.
Many studies have noted meditation as a healthy and positive way to build resilience to stressors in your everyday life. By simply taking a moment for yourself, you are giving yourself the opportunity to find your inner strength and healing.
Meditation techniques include everything from mindfulness to mantras.
Often times it can be hard to get out of our heads, especially during times of high stress.
Thus, for beginners, we always recommend trying a guided meditation to get the wheels in motion.
6. Coloring
Similar to meditation, coloring has the ability to relax the brain by giving us a moment to focus on something other than our stressors.
It shifts your focus away from whatever is causing your anxiety and relaxing the emotional center of the brain.
The best part is that there are so many adult coloring books out there that you're guaranteed to find one suited to you. Whether it's flowers or farm animals, there are awesome choices out there for everyone.
7. Knitting
According to research done by Dr. Barry Jacobs of Princeton University, animals who perform repetitive motions experience a heightened release of serotonin, or the neurotransmitter responsible for calmness.
Being that knitting is an extremely repetitive task, it's become a very popular way for people to ease their stress.
Start with something small like a baby blanket and before you know it you'll be knitting hats for the whole family, stress-free!
These are a few examples of simple ways to begin relieving stress from home. Try one, or all to see what works best for you.
And if there is an approach we did not include that interests you, go for it! The important part is that you're dedicating some time to yourself. Also share the approach with our readers in the comment section. Let us create stress free surroundings.
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