Stress seems to find a way in our life whether we happen to be at the workplace or are full-time parents. It is more common than we think. A survey indicates that stress levels among US adults increased in 2015. A significant number of people reported that their tension levels have risen significantly as compared to 2014. They also complained that stress negatively influenced their physical as well as mental well-being.
There are numerous sources of stress. The American Physiological Association points out the share of each of the major causes that include work, politics, money issues, and more.
The implication of chronic stress can be severe. In fact, it corresponds to a decline in focus and culminates in mood disorders like depression and anxiety. It is also responsible for the release of chemicals that hinder the performance of the brain area called prefrontal cortex. This is the mind zone that helps with thinking.
Additionally, if you’re wondering about what causes dementia, then you should know that stress adds a considerable risk for that. A dementia test online can help you detect signs of this psychiatric concern. It is critical to take steps that help lower stress too.
Here are five activities that assist in minimizing stress:
1. Have Green Tea
You have probably heard about green tea’s potential role in weight loss, but there’s more to the brew than meets the eye. The benefits of sipping green tea stretch to include stress relief. It is a rich source of L-theanine, which is a chemical that aids in lessening stress.
Recent research reveals that green tea is an effective solution for stress. It confirms that consuming five cups of the tea daily can help a person reduce psychological distress by around 20%. Other items such as chocolate and honey also play a similar role. Dark chocolates help calm nerves by regulating the levels of cortisol, the stress hormone. On the flip side, honey fights brain inflammation, which is helpful in reducing anxiety.
2. Breathe Deeply
Deep breathing is a quick fix for stress. It is also a good measure for relieving anxiety. In fact, you can take deep breaths in the middle of work. As you take deep breaths, feel the air leaving your lungs and try to get rid of the tension in your face and jaw.
Numerous experts recommend deep breathing including Marla W. Deibler, PsyD, a clinical psychologist, and director of The Center for Emotional Health of Greater Philadelphia, LLC. She says, “Try slowly inhaling to a count of 4, filling your belly first and then your chest, gently holding your breath to a count of 4, and slowly exhaling to a count of 4 and repeat several times.”
Besides deep breathing, you can also exercise. You don’t have to try strenuous workouts. Moderate-intensity exercise slashes down stress levels as well. You can jog for a while, take a brisk walk or cycle a bit to bust stress.
3. Fetch Enough zzz
Getting enough rest is crucial to combat stress. The right amount of sleep is essential for your mental as well as physical health well-being. Less sleep encourages tension and anxiety. On the other hand, taking a nap can improve your mood. Therefore, stress and sleep run in a vicious cycle.
Researchers at the University of Pennsylvania found out that participants who slept for only 4.5 hours for a week reported stress. They end up mentally exhausted, angry, sad, and more stressed. When these subjects returned to their sleep routine, they witnessed immense improvement in their moods. Hence, you need the recommended amount of sleep, which you can get best by following a strict schedule.
4. Declutter and Organize
Physical mess books a place for itself in your mind. Your mind is aware of the disorganized setting in the background. In fact, the brain recognizes cluttered stuff as work that is pending. This means that a topsy-turvy vicinity makes it hard for your mind to relax.
The author of Stressholic and The SHARP Solution and CEO of Synergy, Heidi Hann, highlights that the brain consistently scans its surrounding. Cluttered stuff tends to get its attention, which drains mental energy, leading to stress. Therefore, you should work on decluttering and tidying up your things. Only 5 minutes of organizing a desk can discourage strain on yur mind and help you feel fresh.
In this case, there are some other tips for generally organizing your life, which can help relieve stress. For instance, set up a schedule of all that needs to be done and follow it. It is significant to be flexible in your routine so that you are not jam-packed with activities, which can, in turn, lead to more worries. Similarly, set realistic goals. You can also use apps to manage your time, and therefore, limit stress.
5. Keep a Gratefulness Journal
Practice gratitude for a peaceful life that has little room for stress. According to research, individuals who are more grateful tend to exhibit greater physical health and emotional well-being. These are essential cornerstones for keeping stress at bay.
Maintaining a thankfulness journal cultivates gratitude. Being thankful boosts positive self-esteem, which lowers stress. It also makes you more productive. If you are not grateful, you tend to see things in a negative light that sets the foundation for tension. After all, a lot of stress occurs due to a disturbed perception of things.
Stress always finds a way to invade our minds. However, you can get rid of it in multiple ways. Sip some green tea or have a bar of dark chocolate. Try to get proper sleep and make it a habit to be grateful for all that you have. You can maintain a journal that keeps a record of all the beautiful things you have been blessed with which will limit pessimism. You can also take deep breathes for stress relief and exercise assists in killing stress too. Lastly, try to keep your surroundings clutter free.