Is stress making you feel constantly frustrated and irritable? From minor challenges to the most significant crises, stress has become a daily part of our lives. Sometimes the stressful situations we face tend to stick with us for a long time after the event. If you cannot find ways to immediately relieve yourself from the stress, you can even find yourself ruminating or holding onto the negative feelings about the various stresses in life.
Unfortunately, holding onto those feelings can further enhance the stress we experience and even magnify it. When stress becomes overwhelming, it can become a chronic problem for us and begin to take a toll on our well-being.
It is crucial to have stress relievers that effectively help you calm your mind and body so you can regain control and live a happier life. If you often find yourself feeling stressed or angry, it is nothing to be ashamed about. However, you should recognize it for the problem that it is and try to find effective solutions.
There is never a one-size-fits-all solution when it comes to finding stress relief. What works for you might not work for someone else. It can also be situational. Perhaps there is a stress-relieving activity you can do at home that you cannot do at work (you can sing in the shower or punch the pillow when you’re home but doing that is impossible when you’re at work).
That is why it is necessary to have a wide range of stress relief tools that you can use to help calm yourself down based on what is most suitable in your circumstances. Here are a few activities that can make a remarkable difference in helping you feel calmer and fight off stress.
1. Get Some Exercise
The very thought of exercising to feel calm might seem ironic. However, it can be one of the most important activities you can take up if you want to deal with the stress in your life effectively.
When you experience overwhelming mental stress, putting physical stress into a productive manner can help relieve it. If you partake in regular exercise, you can feel several advantages. Research shows that people who exercise regularly are less likely to experience anxiety compared to people who don’t exercise at all.
There are several reasons behind this, including:
- Sleep: People who exercise more often can improve their sleep quality. Physical exercise tires out the body and lets you go to sleep easier. If you are feeling stressed, sleep might not come as easily or be as deep.
- Hormones balance: When you exercise regularly, your body tends to release stress hormones like cortisol in response to physical stress. This reduces the level of stress hormones your body can generally produce and reduces stressful reactions in the long run. Exercise also encourages the production of endorphins. These hormones act as natural painkillers in the body and help improve your mood.
- Confidence boost: While it may not be a goal for you, regular stress can help you with any self-image issues contributing to your stress. Your body becomes fitter, and you feel more competent, more energetic, and confident. Subsequently, it has a positive impact on your mental health.
2. Try out Meditation
Meditation is fast becoming one of the most popular ways to find stress relief among people of all ages. While it is gaining in popularity nowadays for people who want to overcome stress and anxiety in life, this is not a new practice. It is an age-old technique that can be vital in helping you find some peace of mind.
There are various forms of meditation, some intertwined with beliefs in spirituality. Whichever you decide to practice, you should know that each one brings its unique way of helping you feel calmer.
You might develop a certain thought process or mantra that you repeat in your head while you take slow and deep breaths. Meditation can be as simple as taking out some time during the day to practice mindfulness, the act of being in the moment by paying more attention to what you see, hear, taste, touch, and smell.
Some of the benefits of meditation include:
- A quick fix to reverse your body’s natural response to stress and to help you physically relax.
- Making it a part of your daily routine can help build-up resilience to feeling stressed.
- You can use it as a technique to regain balance and focus if you are struggling with emotional stress.
With meditation, it is all about putting in the time. Generally, 20 minutes of distraction-free time to spend meditating in a day can be beneficial. However, the longer you meditate, the more substantial the benefits can be.
3. Progressive Muscle Relaxation
Progressive muscle relaxation is another fantastic technique to relieve stress that you should consider practicing. The idea is to relax all the various muscle groups in your body, one group after another. To begin the process of progressive muscle relaxation, you need to start taking a few very deep breaths to prepare your body. Try to use this time to recognize the various muscle groups in your body.
After a few minutes, practice tightening the different muscle groups and then relaxing them. The best way to start is with your forehead and gradually move down towards your toes.
When you practice this often enough, you will learn to understand the tension and tightness in your muscles. It will also help you relax more easily as you go along. Every time you do this, you will find that your body and mind start to feel more relaxed. It works similarly to how physical stress helps you counteract mental stress.
4. Stress Relief Supplements
There are several types of food items you can add to your diet that can help you feel relaxed. Here are some of the supplements you can add to your diet that can promote anxiety and stress reduction in your life with supporting research indicating why:
- Omega-3 fatty acids: A study showed that medical students taking supplements that include omega-3 fatty acids, experienced 20% reduction in symptoms of anxiety.
- Lemon balm: Lemon balm is a natural supplement that you can consider adding to your diet. It has a reputation for helping relieve anxiety and stress and has been studied for its positive health properties.
- Green tea: Green tea is also an excellent stress reliever that people use due to its various health qualities. It is a warm beverage that feels relaxing as you drink it. But it has more to do with the polyphenol antioxidants that provide you with health benefits. Its benefits are known to increase serotonin levels in your body and to have an overall positive impact on your mood.
- Ashwagandha: A name that is difficult to pronounce, Ashwagandha, is a herb that is popular in ayurvedic medicine. Studies indicate that the herb has properties that effectively help reduce the symptoms of stress in the body.
The Bottom Line
Finding the best techniques to relieve stress requires practicing and experimenting with various methods. Some strategies might work well for you, while others may not. The most important thing is to keep searching for more tools that you can add to your arsenal which can help you manage all the stresses that you can face in your life.
Some of these methods may be more complicated than others, but they are all known to help people effectively deal with the stress in their lives. Keeping stress at manageable levels is crucial for your physical and mental well-being. Remember that while you try to focus on finding the ideal ways to relieve stress. Best of luck!
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