Listen to Music
Take a moment and listen to calming music if you’re feeling overwhelmed by a difficult scenario. Playing soothing music has a favourable effect on the brain and body, and can lower blood pressure and cortisol, a stress hormone.
We recommend Yo-Yo Ma performing Bach on the cello, but if classical isn’t your thing, try listening to ocean or natural noises. They may seem trite, but they offer the same calming benefits as music.
Discuss it with a buddy
When you’re feeling anxious, take a break and call a friend to discuss your issues. A healthy lifestyle requires good interactions with friends and loved ones.
They’re especially crucial when you’re stressed out. Even for a few moment, a soothing voice may put everything into perspective.
Talk it over with yourself
Calling a buddy is not always an option. In this instance, talking gently to yourself may be the best option.
Don’t worry about appearing insane; simply tell yourself why you’re anxious, what you need to do to finish the work at hand, and, most importantly, that everything will be OK.
Stress levels and a healthy diet are inextricably linked. When we are stressed, we frequently forget to eat wisely and turn to sugary, fatty snack foods for a pick-me-up.
Avoid sugary foods and plan ahead of time. Fruits and vegetables are always beneficial, and fish high in omega-3 fatty acids have been demonstrated to alleviate stress symptoms. A tuna sandwich is truly brain food.
Laughter produces endorphins, which increase mood and lower levels of the stress chemicals cortisol and adrenaline. Laughing fools your nervous system into thinking you are joyful.
Watch some classic comedy tv shows, like Friends, The Office or anything that makes you laugh.
Caffeine induces a short-term increase in blood pressure. It may also cause your hypothalamic-pituitary-adrenal axis to overwork.
Try green tea instead of coffee or energy drinks. It has less than half the caffeine of coffee and is high in antioxidants, as well as theanine, an amino acid that relaxes the nervous system.
Put yourself first
The majority of the suggestions we’ve made give immediate relief, but there are several lifestyle adjustments that can be more successful in the long run. The notion of “mindfulness” is an important component of meditative and somatic treatments to mental health that has lately gained popularity.
From yoga and tai chi to meditation and Pilates, these mindfulness techniques include physical and mental activities to keep stress at bay. Consider enrolling in a class.
Exercise does not always imply power lifting at the gym or marathon preparation. In a tense scenario, a brief stroll around the office or just standing up to stretch during a break at work might provide immediate comfort.
Getting your circulation flowing generates endorphins, which may instantly enhance your mood.
Everyone is aware that stress may induce insomnia. Unfortunately, a lack of sleep is a major source of stress. This vicious cycle throws the brain and body out of balance and worsens over time.
Make sure you obtain the seven to eight hours of sleep advised by your doctor. Turn off the television early, dim the lights, and allow yourself time to unwind before going to bed. It has the potential to be the most effective stress reliever on our list.
Relax your Breathing
When it comes to stress, the suggestion “take a deep breath” may seem cliche, but it is accurate. Buddhist monks have been aware of purposeful breathing during meditation for generations.
Sit up in your chair, feet flat on the floor, hands on top of your knees, for a quick three- to five-minute workout. Breathe gently and deeply in and out, focusing on your lungs as they expand fully in your chest.
Shallow breathing increases tension, but deep breathing oxygenates your blood, centres your body, and clears your thoughts.