Stress is common experiences for most people have to deal in their everyday life.Surprisingly, biological stress is a fairly recent discovery. Alone in US 70% of adults feel stress and anxiety daily.Here are 10 simple tips to reduce stress level effectively.
Daily workout is the most effective solution to reduce your physical and mental stress. The benefits of regular exercise are explicitly visible. People who exercise regularly are less likely to face anxiety than those who don’t exercise.Stress hormones, such as cortisol, have been lower by exercise in the long run. It also helps endorphins hormone to release in the bloodstream which improves your mood and act as natural painkillers.
2. Avoid Caffeine, Alcohol, and Nicotine
Caffeine and nicotine are stimulants and so will increase your level of stress rather than reduce it. Consumption of alcohol in shall quantity act as a stimulant and if it is taken in large quantity it acts as a depressant. Therefore using alcohol as a way to alleviate stress is not ultimately helpful.Instead of alcoholic drinks, one can try water, herbal teas, or diluted natural fruit juices and aim to keep yourself hydrated as this will enable your body to cope better with stress.
Social support from friends and family can help you get through stressful times. You always should make a good friend network which gives you a sense of belonging and self-worth and you will also get help from them if necessary. Social relationship helps to release stress reliever oxytocin hormone.This effect is called “tend and befriend,” that is completely opposite of the fight-or-flight response. On the other hand, lack of social connections leads to suffering from depression and anxiety.
Laughing is the best remedy for stress.It helps brings more oxygen into your body and organs and relieves your stress response.and relieves tension by relaxing the muscle. In addition, laughing help to improve your immune system. Watching funny TV show, comedies, spend with friends make you laugh and even find humour in your troubles.
Positive physical contacts such as cuddling, kissing, hugging and sex can help release oxytocin and lower cortisol level. This also helps to low blood pressure and heart rate, both of which are physical symptoms of stress. Not only, humans cuddle for stress relief chimpanzees also cuddle friends to reduce stress.
Insufficient sleep is a significant cause of stress. Sleep allows our brains to recharge and our bodies to rest. Lack of sleep leads to muscle repair and memory consolidation. In addition, sleep also helps to redeem feelings of listlessness, chronic sleep deprivation can contribute to health problems, from obesity and high blood pressure to safety risks while driving.
7. Time management
Time management is a crucial factor to keep stress at bay. You should make a list of all the things that you need to do and list them in order of genuine priority. Note what tasks you need to do personally and what can be delegated to others to do. You need to sort out a most necessary task to be done immediately, in the next week, in the next month, or when time allows.
8. Say ‘No’ if necessary
You can easily become stressful if you are overwhelmed by your tasks.That means you have too much to do and too little time in which to do it. In spite of the situation, many people will still agree to take on additional workload. Learning to say “No” to additional or unimportant requests will help to reduce your level of stress, and may also help you develop more self-confidence.
9. Deep Breathing
Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response.There are several types of deep breathing exercises, including diaphragmatic breathing, abdominal breathing, belly breathing and paced respiration. The aim of deep breathing is to focus your awareness on your respiration, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises.
10. Avoid Procrastination
Procrastination can lead you to act reactively, meaning you’re scrambling to catch up. This can cause stress, which negatively affects your health and sleeps quality.Get in the habit of making a to-do list that’s 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 (multi-tasking) can be stressful itself.