- 1 Stress definition
- 2 So here are some simple ways you can follow to relieve stress quickly
- 2.1 Relaxing your body:
- 2.2 Relaxing your mind
- 2.3 Increase your daily activities
- 2.4 Identify your cause of stress
Stress can be defined as a feeling of physical or emotional tension which can come from any event or thought that makes you feel frustrated, angry or nervous.
In short terms, sometimes stress can be positive, such as when it helps you avoid danger or meet deadlines. But when stress lasts longer, it can harm your health.
Stress is the situation where a body’s response to any change that needs adjustment or response. The body reacts to these changes with physical, mental and emotional reactions.
Stress can be related to issues like finances, work, relationships, and other situations, but anything can pose a real or perceived challenge or threat to a person’s well-being.
So here are some simple ways you can follow to relieve stress quickly
Relaxing your body:
Exercise is one of the most important things you can do to deal with stress and relax your body.
This may sound contradictory, but putting physical stress on your body through exercise can relieve your mental stress.
Exercise reduces your body’s stress hormones known as cortisol over the long term. It also helps to release endorphins, which are chemicals that improve your mood and act as natural stress relievers.
Add stress relief activities such as walking, cycling, dancing, swimming, rock climbing, volleyball or yoga in your daily routine life.
Go hiking. If you spend more time in nature and are exposed to fresh air then you will feel less stressed.
An average of people needs 7-9 hours of sleep a day to get a healthy and high-quality night’s sleep.
Not getting enough or enough sleep can make you nervous and unable to cope with your responsibilities.
Make a habit of go to bed early and wake up early in the morning every day. This will make your routine even more regular and will make it easier for you to go to bed and wake up.
You spend an hour decompressing in bed before you sleep, at that time read or listen to quiet music. Do not watch TV or mobile phone, as this can make it difficult to get your mind and body into sleep mode.
Before going to bed you can take a hot shower for 15-20 minutes which will relax your body and mind, also help you to get high-quality sleep and relieves stress quickly.
A massage is a great way to relax and reduce the physical and emotional stress you are experiencing.
You can give yourself a massage by massaging your neck, forearms, and palms, asking a friend to give you a massage, or even go to a professional massager.
A professional massage can be pricey, but worth it. A massager will be able to remove some stress from your body.
When the body is stressed and under stress, it produces unhealthy levels of the famous stress hormone, cortisol, which can contribute to weight gain, sleepiness, digestive problems, and headaches.
According to a study, massage can reduce the body’s cortisol levels, a stress hormone, by as much as 52 percent. Also appears to increase the feel-good hormones serotonin and dopamine.
Massage therapy is the best way to reduce cortisol levels quickly in the body and helps to enter your body in a recovery mode. Also, this form of therapy reduces lasting feelings of relaxation, improved mood, and stress levels.
Avoid bad habits
Avoid bad habits that such as alcohol, smoking or drugs or high doses of caffeine which can harm your body and lead you toward stress and anxiety.
Eat a healthy diet
Eating a healthy diet is an important part of taking care of your body and yourself. Aim to eat a variety of fruits and vegetables, and whole grains.
Relaxing your mind
Spend some time with your loved ones
When you spend some time with your loved talking, laughing and sharing your thoughts or work experience, your body produces cortisol enzymes which relieve stress level.
When you are stressed and irritable staying alone, your instinct may be to isolate yourself. Instead, reach out to family and friends and build social relationships.
Social interaction is a good stress reliever as it can offer distraction, provide support and help to endure life’s ups and downs. So take a coffee break with a friend or visit your place of worship.
Listen to relax music
Listening to or playing relaxing music is a good stress reliever as it can provide a mental distraction, reduce muscle tension and reduce stress hormones. Increase the volume and absorb your mind with music.
Slow instrumental music can induce a relaxation response by helping lower blood pressure and heart rate as well as stress hormones.
The voice of nature can also be very quiet. This is why music is often involved in relaxation and relieve stress quickly.
Practicing a few minutes of meditation per day can help relieve stress quickly.
Research suggests that daily meditation can alter the neural pathways of the brain, making you more resilient to stress
Many forms of meditation exist and provide different types of relaxation benefits such as:
Mindfulness Meditation: Focus on the Present Moment. Participants make non-judgments and follow the thoughts, feelings, and sensations that arise.
Zen Meditation: Seated Meditation. By keeping one’s back fully upright, participants focus on breathing and sitting quietly.
Transcendental Meditation: Participants repeat a mantra – a unique, single word or phrase given to them by a trained instructor.
A simple, yet effective relaxation technique for both mind and body focused on deep breathing and exhaling completely.
Just sit in a comfortable position with your back straight or lie back on the floor. Take a deep breathe through your nose inhale and exhale completely.
Continue to take deep breaths through your nose for 10-15 minutes and this exercise would be a stress buster and stress reliever for you.
Buy a pet if you do not have any
Yes, you may be thinking that how a pet can help you to reduce your stress? But animals are considered to be the mans best loyal friend.
And if you are surrounded by a pet like dogs and cats they love you very much and keep you happy if you spend some time with them.
Research says talking to your pets, understanding them and playing with them will help you to not only reduce stress but anxiety also, as your mind is diverted to them.
Increase your daily activities
Elevating your activity levels is a strategy you can employ right now to help relieve stress and feel better.
Whenever you sit alone for a long time or work for a long time you feel stressed so to avoid that, just walk around to your surroundings which may lift your mood and distract you from unwanted stress.
Build your networks
Spen your free time building your networks by talking to the people face to face and making friends that will help you to be calm and gentle.
Studies show that even a brief exchange of short words or a friendly glance from another human can help calm you and your nervous system.
Therefore, spend time with people who improve your mood and do not prevent your responsibilities from having a social life.
Being organized, planning and being prepared for your next move can reduce stress levels.
Planning or making lists all of your appointments, meetings, and anything you do in your daily lifestyle. This will help you know how your day is going and also you will have a better understanding of what you need to do further.
You can schedule your days or set a reminder of the thing that you might forget which will help you to prevent from being stressed.
Identify your cause of stress
You need to identify the cause of stress you are dealing with or which kind of stress you are facing?
Research online about the types of stress and study the cases about the stress that people are facing and dealing with it.
You don’t have to deal with your stress alone when you open up with a friend, family member or a professional, you will feel much better.
If you share your feelings talking about stress, chances are that you will be able to get some useful feedback and a fresh perspective on your problems.
People around you have likely faced stress at some points in their lives, so you can not only open up but also gain some insight.