It is worth remembering that you cannot change the world, but you can change how you respond to it. In other words, you have to find ways to relieve stress as life comes at you. Many people do not realise that the root of most of their medical concerns is stress.
While struggling to cope with strained relationships, meeting deadlines, financial problems, health issues and death of loved ones, they continue to worry about things that they cannot change, eat unhealthy foods, sleep less and engage in very little physical activity.
How stress affects your health
Almost every health problem that makes your life uncomfortable is caused by feeling stressed. Symptoms start off as headaches, tiredness, difficulty sleeping and concentrating, upset stomach and irritability.
When you do not use techniques to relieve stress, it worsens and you suffer from depression, high blood pressure, heart-related problems, ulcers, irritable bowel syndrome, upset stomach, cramps, constipation, and diarrhoea.
Furthermore, you are likely to gain or lose weight drastically, have changes in sex drive, fertility problems, flare-ups of asthma or arthritis, and skin problems such as acne, eczema, and psoriasis.
5 easy techniques to relieve stress
This guide offers 5 simple strategies that relieve stress almost immediately whether you suffer from it constantly or temporarily. While these techniques allow you to calm down your nerves quickly, a healthy lifestyle is still required to prevent numerous ailments.
1. Practise deep breathing
The solution to most of your stress-related issues is to stop what you are doing and breathe deeply. Slowing down your breathing pattern helps you to deal with the effects of feeling anxious, angry, frustrated or worried. It prevents you from experiencing shortness of breath, fast heart rate, increased blood pressure and hyperventilation. These are just the beginning of all the stress-related symptoms that your body experiences.
Do deep breathing exercises daily to balance the amount of oxygen you inhale and the carbon dioxide you exhale. Take note of the rhythm of your breathing right after resting for a long period.
As you go about your day, observe the activities, events or people that cause your breathing pattern to change. On the spot, inhale slowly for 6 to 8 seconds and exhale for 6 to 8 seconds. You will feel calm immediately.
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2. Do something relaxing
Another quick fix for dealing with stress is to change your task immediately and do something relaxing. When disagreements start to get heated, meeting deadlines make you feel pressured or bad news is just too overwhelming, take a break. When you do so, avoid substance abuse and gambling which are known activities that relieve stress but cause more harm than good.
Try techniques that contribute to the wellness of your health. Put on your headphones and listen to one of your favourite songs. This takes less than 5 minutes and lightens your mood immediately.
Keep a journal in your bag and when you begin to feel anxious, take time out to write down what you feel at that moment. Acknowledging your feelings helps you to control your emotions. If you started reading a novel, just when you feel stress coming on, that is the best time to read a few paragraphs or even a chapter. Browsing social media and playing games on your phone are also effective ways to relieve stress quickly.
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3. Build a sweat
While exercising regularly brings countless benefits, it happens to be another easy strategy to relieve stress fast. Mayoclinic states that exercise have direct stress-busting benefits such as pumping up your endorphins, reducing negative effects of stress, acting as meditation in motion and improving your mood.
Whenever you feel overwhelmed, interrupt your activity with an exercise break. Choosing the activity to do in under 10 minutes is the hardest part. You may try yoga postures such as sun salutation, half-moon, cat stretch, downward facing dog and warrior. They allow you to focus on your balance while making you feel relaxed.
Take a short walk, jog or run outside. Keep a jump rope around and skip 50 times. Get down on the ground and do some push-ups. Building a sweat will turnaround your mood whenever you start to feel pressured.
4. Get some sleep
When your brain stops functioning as it should, it is time to give it a rest. Fighting sleep because you have a project to finish is counterproductive in every way. You do not perform at your best and you only stress out yourself.
During sleep your brain, heart, muscles and digestive system get a chance to recharge. Your immune system is improved with proper rest and you lessen the risk of having stress, diabetes, hypertension and weight issues.
If you currently lack sleep at night due to working late, a crying baby or insomnia, you need to use some strategies to get some quality sleep. Restoring your energy should be your focus so ask your loved ones to allow you 6 to 7 hours of alone time.
Take a warm bath, play waterfall sounds or calming music, close your eyes and relax. If you are still having trouble falling asleep, try using cannabinoid oil to relax your nerves and help you to sleep deeply.
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5. Meditate to relieve stress
Meditation is the most common method used for relaxation in almost every aspect of life. People meditate to relieve stress, strengthen their mental health, pray to a higher power and manifest abundance in their lives. Meditation requires focussing for a long period which is very difficult to do if you are a beginner. If you fall asleep as you start to meditate, let it happen because it is what your mind and body probably need.
As you go through a hectic day, you may start to feel pressured with responsibilities. Take a 10-minute break to do some meditation. Find a quiet place to relax where you would not be disturbed.
Sit still and close your eyes. Slowly inhale deep breaths and slowly exhale. When your body feels relaxed, allow your mind to run wild on random thoughts and then let them go. Select a positive memory that makes you feel happy and focus on it for the rest of your session.
You can even try saying positive affirmations to focus on the things that you wish to accomplish. This will change your mood immediately and you will be prepared to handle anything.
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