Excessive stress can lead to insomnia, fatigue, headaches, depression, and other serious health problems. It may be wise to consult a doctor when you feel overwhelmed, but there are simple ways you can combat stress on your own.
Simple Ways to Combat Stress
Here are six of these methods:
1. Walking outdoors
Researchers know that inhaling fresh air filters pollutants from your lungs and that your brain uses about 20% of your oxygen. So, the purer air you inhale, the better your brain will work, making you think clearly and have a better state of mind.
Spending a little time in the sun enhances serotonin, the hormone responsible for "good feeling." Studies suggest that increasing serotonin in the morning helps you sleep well at night.
2. Exercise
You don't have to run in long-distance races or spend long hours on a stationary bike, but a reasonable amount of these exercises will reduce stress. They can be just simple exercises, like walking in the morning or spending a few hours gardening.
Exercise leads to the release of endorphins, another of those hormones responsible for feeling satisfied and happy. The concentration required by exercise can distract you from thinking about things that cause you stress.
3. Communication with nature
Your presence in a plant-surrounded environment relieves stress, and spending time in your backyard can be a great idea to help you. Studies show that having plants in your home reduces physiological stress and stimulates positive reactions in brain activity, muscle tension, and heart activity. Some plants help you sleep better, and indoor plants offer the added benefit of cleaning the air of toxins.
4. Avoid taking stimulators
Some people turn to alcohol when they are stressed. Alcohol helps release hormones that can give you a short-term high, but alcohol is a central nervous system depressant, increasing stress and anxiety. Even coffee can cause some problems.
A cup of coffee in the morning or the middle of the day can improve your mood, but three or four cups can have the opposite effect because caffeine contains cortisol, the hormone responsible for feeling stressed, and the same applies to sugar. In difficult times, the proverb “the medium is better” becomes even more important.
5. Follow a healthy diet
Most of us have heard this advice throughout our lives, but a healthy diet is important, especially in difficult times. The excretion of the hormone cortisol itself can be stimulated by stress, giving the body excess energy and passion for foods rich in fat and sugars, and succumbing to such cravings can lead to diseases ranging from heart disease and obesity to insomnia and depression. So, a well-balanced diet of essential vitamins, proteins, carbohydrates, and fats controls your cortisol level.
6. Meditation
Relaxation methods can vary, and for many people, relaxation might mean curling up on the couch and turning on the TV. But to indeed reduce stress, you need to sink into a deep state of rest, which reduces your heart rate, blood pressure, and breathing. Some popular methods include meditation, Yoga, and tai chi. Try until you find what works for you, and once you do, set aside 10 to 20 minutes a day for it, and apps for phones and smartwatches can help you track your progress.
In Conclusion
Stress is an insidious plague that can take hold of you without your knowledge. So, pay attention to signs, such as headaches, insomnia, and excess fatigue, and if you think you might be a victim, be proactive and take steps to reduce it.
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