10 simple ways to relieve stress

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There is perhaps no person who would say they had never experienced stress and anxiety in their lifetime. In fact, some medical studies state that most people experience stress and anxiety from time to time.

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Examples of everyday stress and anxiety include worrying about finding a job, feeling nervous before a big test, or being embarrassed in certain social situations.

According to experts at Healthline, an American health information provider headquartered in San Francisco, California, United States, stress is any demand placed on the brain or physical body.

The experts state that people often report feeling stressed when multiple competing demands are placed on them. They state that the feeling of being stressed can be triggered by an event that makes someone feel frustrated or nervous.

On the other hand, according to the experts, anxiety is a feeling of fear, worry, or unease. They state that anxiety can be a reaction to stress, or can occur in people who are unable to identify significant stressors in their life.

In their article reviewed by psychologist and mental health expert, Dr Timothy Legg, the experts state that stress and anxiety are not always bad.

“In the short term, they can help you overcome a challenge or dangerous situation,” they say.

“However, if stress and anxiety begin interfering with your daily life, it may indicate a more serious issue. If you are avoiding situations due to irrational fears, constantly worrying, or experiencing severe anxiety about a traumatic event weeks after it happened, it may be time to seek help,” they note.

The experts state that stress and anxiety could produce both physical symptoms such as stomachache, muscle tension, headache, rapid breathing, fast heartbeat, sweating, shaking, dizziness, frequent urination, change in appetite, trouble sleeping, diarrhoea, and fatigue.

Stress and anxiety can also cause mental or emotional symptoms such as panic or nervousness, difficulty concentrating, irrational anger, and restlessness.

According to the experts, people who have stress and anxiety over long periods of time may experience negative related-health outcomes and are more likely to develop heart disease, high blood pressure, diabetes, and may even develop depression and panic disorder.

However, it’s not all about gloom and doom. With the following simple tips, experts at Healthline and other organisations say individuals can relieve their stress and anxiety.

Exercise

Exercise is one of the most important things you can do to combat stress. It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress.

The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who don’t exercise.

There are a few reasons behind this:

One, exercise lowers the body’s stress hormones such as cortisol in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.

Two, exercise can also improve sleep quality, which can be negatively affected by stress and anxiety.

Three, when a person exercises regularly, they may feel more competent and confident in their bodies, which in turn promotes mental wellbeing.

Experts recommend exercises such as walking, dancing, rock climbing or yoga. According to the experts, walking or jogging or other exercises that involve repetitive movements of large muscle groups can be particularly stress relieving.

Meditate

According to an American wellness coach, Elizabeth Scott, meditation brings short-term stress relief as well as lasting stress management benefits.

“You might develop a mantra that you repeat in your mind as you take slow deep breaths. Or, you might take a few minutes to practise mindfulness, which involves being in the moment. Simply pay attention to what you see, hear, taste, touch, and smell,” she writes on verywellmind.com.

 Try guided imagery

Scott says guided imagery is like taking a short vacation in one’s mind.

She says, “It can involve imaging yourself being in your ‘happy place’ – maybe picturing yourself sitting on a beach, listening to the waves, smelling the ocean, and feeling the warm sand underneath you.

“Guided imagery can be done with a recording where you listen to someone walk you through a peaceful scene. Or, once you know how to do it yourself, you can practise guided imagery on your own.

“Simply close your eyes for a minute and walk yourself through a peaceful scene. Think about all the sensory experiences you’d engage in and allow yourself to feel as though you’re really there. After a few minutes, open your eyes and return to the present moment.”

Listen to soothing music

Healthline experts say listening to music can have a relaxing effect on the body.

They state that slow-paced instrumental music could induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.

“Some types of classical music can be particularly soothing, but simply listening to the music you enjoy is effective too,” they say, adding, “Nature sounds can also be very calming. This is why they’re often incorporated into relaxation and meditation music.”

According to the Healthline medical experts, another way to relieve stress is to laugh, saying it’s hard for someone laughing to feel anxious.

Saying laughing was good for the health, they added that there were diverse ways to relieve stress by relieving the stress response, and relieving tension by relaxing the muscles.

“In the long term, laughter can also help improve your immune system and mood,” they say.

The experts stated that a study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted.

So when stressed, they recommend watching a funny TV show or hanging out with friends who make you laugh.

 Learn to say no

Not all stressors are within your control, but some are. So take control over the parts of your life that you can change and are causing you stress.

One way to do this may be to say “no” more often, experts recommend.

This is especially true if you find yourself taking on more than you can handle, as juggling many responsibilities can leave you feeling overwhelmed.

Being selective about what you take on – and saying no to things that will unnecessarily add to your load – can reduce your stress levels.

 Learn to avoid procrastination

Healthline experts say another way to take control of one’s stress is to stay on top of one’s priorities and stop procrastinating.

They write, “Procrastination can lead you to act reactively, leaving you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality.

“Get in the habit of making a to-do list organised by priority. Give yourself realistic deadlines and work your way down the list.

“Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself.”

Enjoy aromatherapy

Scott suggests engaging in aromatherapy – the use of aromatic plant extracts and essential oils for healing and cosmetic purposes.

She says, “Aromatherapy has real benefits for stress relief – it can help you to feel energised, more relaxed, or more present in the moment.

“Emerging research suggests certain scents can alter brain wave activity and decrease stress hormones in the body.

“So whether you enjoy candles, diffusers, or body products, consider incorporating some aromatherapy into your day.”

Meanwhile, another stress reliever is creating artwork.

Getting in touch with your creative side may have been easy for you during childhood, but if you’ve lost touch with your penchant for artwork, it’s not too late to pick it up again.

If you aren’t into drawing or painting, consider colouring in a colouring book. Adult colouring books have risen in popularity and for good reason – colouring can be a great stress reliever.

 Eat a balanced diet

Scott says a poor diet can bring greater reactivity toward stress. She said, “Emotional eating and reaching for high-fat, high-sugar foods can provide a temporary sense of relief that adds to your long-term stress.

“Refined carbs like cookies and potato chips can cause a spike in blood sugar. When your blood sugar crashes, you might experience more stress and anxiety.’’

“Consuming a healthy diet can help you combat stress over the long haul. Foods like eggs, avocado, and walnuts support mood regulation and energy balance,” she adds.

 Make time for leisure activities

Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun.

A Lagos-based wellness and fitness expert, Mrs Peace Adejumo, noted that building time for leisure into one’s schedule could be key to helping one feel one’s best.

She added, “People should always make time for leisure. I meet a lot of people who are too busy to have fun. Life is not meant to be lived like that.

“Even amid the COVID-19 pandemic, people can still find ways to relax and take life gently. Too much work can cause stress and when stress is accumulated over a long period of time, a person can slump and die. It has happened to many people.”

Meanwhile, Adejumo also said being grateful for all the good things in one’s life rather than always focusing on the bad things could help relieve stress.

She stated, “At the end of each day, it’s good to write down at least three things one is grateful for in a journal. This can help not to focus on the negative side of things and avoid stress.”

Spend time with family and friends

Social support from friends and family can help you get through stressful times. Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times.

According to Healthline experts, a study found that for women, in particular, spending time with friends and children can help release oxytocin, a natural stress reliever.

Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety.

“This effect is called ‘tend and befriend,’ and is the opposite of the fight-or-flight response. Keep in mind that both men and women benefit from friendship,” the experts state.

 

 

 

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