Stress manifests itself differently for each of us. There are those who get to the stomach, who gets headaches, who knows about tachycardia, who perceives it by muscle tension … Sure, stress seems to be an increasingly common problem, especially in this part of the world.
When we stress hormones such as cortisol multiply in our system, increasing heart rate and intensity of the breath and producing narrowing blood vessels instead. All this means, namely, headache, hypertension, but also depression and strong anxiety. For those who suffer from it then stress can worsen asthma, insomnia and IBS (irritable bowel syndrome).
As it is almost inevitable, however, it is also easily removable, according to the National Center for Complementary and Alternative Medicine (NIH), if you follow some simple tips that help us normalize your breathing, decrease your pressure, and use less oxygen. Here are a dozen supported by scientific research, some banal as a walk and other more unlikely as eating a banana or chewing gum. Take note and relax.
1. Take a 10-minute walk
Paige by itself helps to lighten up thoughts and helps endorphin (which in turn reduces stress hormones). If you can do it in a park and in a green space, you can get the effect of involuntary attention a mechanism in which something catches our attention while allowing us to reflect at the same time.
2. Breathe deeply
Those who practice yoga know it well; breathing is not as simple as it appears. Breathing exercises can reduce tension and relieve stress due to excess oxygen. If breathing quickly stimulates the sympathetic nervous system, regular breathing makes the opposite: it stimulates the parasympathetic system, which helps us to calm down. According to a Harvard researcher, Herbert Benson, breathing directly affects stress-borne systems, reducing, for example, blood pressure.
Focus, that is to close your eyes and concentrate as you teach the display practice. Just get comfortable, even at the desk or if you can in an empty room and then imagine a scene that relaxes us: an imminent vacation, your favorite beach. You can even try it with actions: for example, you can see yourself in the act of reaching a goal or, again, as suggested by Women’s Health, you can imagine “in a lift, crushed among your favorite actors”.
4. Eat a snack
It’s probably one of the most stressed abuse effects as an excuse and even more hated … but it is not necessarily wrong. “The bond between the stomach and the brain is very strong and many interesting data support the thesis that the stomach is a great stress mediator,” says a professor of Psychiatry at Columbia University.
But what snacks? Definitely one who does not leave us with his stomach still bubbling: it may be half avocado with a little lemon, a handful of nuts, half-boiled egg. The important thing is to be able to get away from the source of stress (computers) and enjoy the pause in peace. Because it becomes a true exercise of meditation, you have to concentrate on what you eat: the taste, the sensation in your mouth and in your brain.
5. Give yourself a plan
According to the researchers, the only proximity to the plants can induce us to relax. A Washington University study found that getting a number of stressed people into a room full of plants resulted in a 4-point drop in pressure, as the Prevention magazine reports.
6. Get away from the screen
Uninterrupted use of the computer is associated with stress, loss of sleep and depression in women, according to a study at the University of Gothenburg, Sweden. Make sure you take breaks and try to shut down your computer at least an hour before bedtime.
7. Use those lips
Kissing is a powerful remedy against stress because it helps the brain release endorphin, reads on WebMD. A Northwestern University researcher, Laura Berman, found that over 2000 couples who kissed only during sexual intercourse were 8 times more likely to suffer from stress or fall into depression,
8. Attach and Shut Down
The handset can be a great source of stress, no doubt. Talking to your cellphone can also cause a rise in pressure.
9. Put on beautiful music
The classic is certainly the best: it slows the beat, decreases the pressure, and even the amount of stress hormones, but any melody is fine. As long as we find it pleasant, the brain of neuroscientists in good humor, like dopamine, will infuse.
Some research, then, indicates that music has particularly positive effects on patients undergoing surgical operations.
10. Give yourself something sweet
Eating or drinking something sweet is a relief because it contains the production of stress hormone, glucorticoid. Of course, everything is in moderation, but a chocolates or sweet sweeteners at a time of stress can be a tadpole.
11. Connecting to the Internet can also help
Screens are a source of stress but if you use the web the right way, it may be a friend in that sense. A study at a Cleveland clinic in the States reveals that some online anti-stress programs, such as guided meditation, can reduce stress levels and increase emotional well-being.
12. Masticates a rubber
Chewing is not only for improving the breath: it can also ease anxiety, improve receptivity, and reduce stress when it is multitasking, according to a 2008 study.
There is nothing better than a good laugh to fight anxiety. “Laughter increases the amount of oxygen-rich air that breathes, stimulates the heart, lungs and muscles, and increases the endorphin that releases the brain,” explains the Mayo Clinic. The mechanism that triggers, laughing, is particular: first, it activates a similar stress response and then eliminates it, a sort of boomerang that produces a relaxing effect.
14. Turn that phone off, seriously!
Gil smartphones in particular are a source of great stress, making us feel pressured to respond to mail, calls, messages and chat.
15. Help your best friend
As a childhood study shows, which has proved to be valuable also for adults, spending time with dearest friends can reduce cortisol production.
16. Take potassium: eat a banana or potato
Potassium helps regulate the pressure that increases during stress. So for some people to eat a banana can be a natural remedy to regain energy and get back into motion. According to research, then, it helps to combat the effects of stress like the heart attack. The American Psychological Association also suggests.
17. Try the eagle’s position
There are so many yoga positions that help to fight stress, shrugging, diminishing the tension of the neck and giving a feeling of well-being. The eagle’s position is an example, acting on the back and neck.
18. Create something
Repetitive gestures – such as sewing or making a pottery jar or jewelry – are good remedies against anxiety, according to Dr. Perri Klass. In general, repetition can have magical effects on stress: “The repetition of a word, a phrase, a movement, a sound, a prayer, put aside unnecessary thoughts, focusing on the repetition itself,” says another expert, Dr. Herbert Benson.
19. Releases the muscles, progressively
It starts with your toes and goes up: hold your muscles more than you can, then relax. Continue with each muscle until it reaches its face. It may sound strange, but it is often a practice for those who suffer from anxiety.
20. Try the hand trick with Yoga Naam
Applying pressure between the second and third knot can help create a calm calm sensation, according to expert Sharon Melnick. “It activates nerves that relax the area around the heart,” Melnik explained to Business Insider.
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