10 ways to decrease stress

Stress is the body’s response to a real or perceived threat. That response is meant to get people ready for some kind of action to get them out of danger. But most of the threats people face today aren’t something that they can fight or run away from. These threats are usually problems that people have to work through. While stress can be a positive, motivating factor at times. Chronic stress has a negative effect on hour health and well-being. Studies have shown that short-term stress boosted the immune system, but chronic stress has a significant effect on the immune system that ultimately manifest an illness. Uncontrolled chronic stress that continues over a long period of time can be  dangerous and capable of increasing someone’s risk for multiple chronic illnesses such as diabetes, obesity,  heart disease, mental disorders, autoimmune diseases, digestive disorders and possibly even cancer.

The reality is  that the stress we face today isn’t going anywhere, that is why hy it is important than ever to find natural  ways to deal and mitigate everyday stress so it doesn’t not become chronic. 

Just because we cannot  always control source or reasons of stress in our lives, we can still however change the way we react to them. So, what are the best stress relievers available to us, and how can we ensure we don’t allow stress to control our lives? If you adhere to the following eight practices, you’re sure to feel less pressure and better manage your stress on a daily basis.

  1. Write in a gratitude journal every day- by writing in this journal you develop and recognize your attitude of gratitude towards the people, things, and events in your life. It benefits you by strengthening your emotional resilence, and gets you in the habit if focusing on the positive in your life which helping your reduce your stress.. 
  2. When you start to feel stress coming on, stop and take 5-10 long deep breathes in and out, You can breathe in for 4 seconds, hold your breathe for 4 secs and then let out the air for four seconds. This will help activate your parasympathetic nervous system which helps the body to calm down from stress.
  3. Go take a walk outside in nature and get some sunshine- being in the outdoors can do wonders for relieving anxiety, stress, and depression. Countless studies have proven that nature has a positive effect on your mental health. What you see, hear, and experience in nature can improve your mood in a moment.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5981243/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4204431/
  4. Give and receive hugs- Oxytocin is a chemical in our bodies that is associates with happiness and less stress. This chemical increases when we hug, touch, or sit close to someone else.
  5. Meditate-  meditation relaxes the mind and switches the body into the parasympathetic state. This state is essential for repairing the body, activating the immune system, and improving digestion. https://www.ncbi.nlm.nih.gov/pubmed/17958117
  6. Exercise- Regular exercise helps with stress reduction in two ways. First it lowers your cortisol levels which are your body’s  stress hormones. Second it also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers. https://www.sciencedirect.com/science/article/pii/S0091743505002331
  7. Laugh- with friends, family, a movie or even a funny book- When you laugh, it not only lightens your mental load but also causes positive physical changes in your body. Laughter fires up and then cools down your stress response. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2719285/
  8. Diffuse Essential oils- Using scents to treat your mood is called aromatherapy. Several studies show that aromatherapy can decrease anxiety and improve sleep. some off the more calming scents are lavender, rose, frankincense, ylang ylang, sandalwood. https://www.ncbi.nlm.nih.gov/pubmed/19571632, https://www.ncbi.nlm.nih.gov/pubmed/19571632
  9. Spend time with family and friends- the social support you get from friends and family can help you get through stressful times. When you are part of a network of people you have a sense of belonging and self. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2921311/
  10. Get adequate sleep- Having too much stress can potentially cause you to have trouble falling asleep. When you have too much to do and too much to think about, your sleep can suffer. But sleep is the time when your brain and body recharge. Its important to note that the quality and quantity of sleep you get can affect your mood, energy level, concentration and overall functioning. If you have sleep troubles, make sure that you have a quiet, very dark room and have a relaxing consistent bedtime routine.
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