Stress is even worse for some people. According to the American Psychological Association, stress is a natural reaction developed by our ancient ancestors as a means of protecting them from predators and other threatening hazards, and we still face risks and threats, such as those we encounter at work, for example.
The body is alert every time we face a dangerous situation and secretes hormones that will increase the heart rate and raise blood pressure and energy level in a way that enables you to deal with the problem. Although it is natural, stress is a negative energy that can harm you in terms of your professional and personal life.
Stress can initially lead to fatigue, head and stomach pain, muscle cramps, and heart attacks. It can also cause death. Stress can also lead you to create conflicts with the people closest to you. In short, stress can be a real obstacle in your career, relationships, and even in your life.
Fortunately, you can take action to prevent stress. You can learn how to overcome it instead of allowing it to control and stop you. So, here are twenty-four simple and scientific ways to get rid of stress. Take a deep breath, take it out slowly, and now, let's see what works for you.
24 simple and scientific ways to get rid of stress:
1. Identify your stress triggers:
First of all, what exactly is making you nervous? Do you know exactly what causes you to feel this way? How do you react to it? When you have a few answers, you can start looking for possible solutions.
Indeed, you can't get rid of all the stressors, but you can at least control the things you can control. For example, if morning commutes are the main cause of your stress because you worry about being crowded, then you can ask for a flexible work schedule, in which you can come to the workplace three days a week, work from home two days a week, or you can arrive early or later to avoid traffic jams.
2. Ten-minute stroll:
Training is one of the most efficient factors available in overcoming stress. Still, not everyone will have the time or motivation to adhere to a rigorous exercise regimen.
Can you set aside ten minutes for a morning walk that will be the first thing you do during your day, during your lunch break, or when you get home from work? A short walk clears the mind and increases the release of endorphins, which in turn reduces the level of stress hormones. If possible, you can walk in a park or anywhere with trees, as this can put you in a state of meditation.
3. Laughter:
Research has found that laughter can reduce the release of stress hormones in the body, reduce inflammation of the arteries, and increase the release of high-density lipoprotein, or “good cholesterol,” according to Suzanne Steinbaum, a cardiologist and head of cardiology at Lenox Hill Hospital in New York City. Steinbaum says, "Once you start laughing, it will make you feel better."
Because each of us has our sense of comedy, you can think about what might make you smile. For example, watching your favorite comedy TV show, clips of animals making funny moves, or remembering the time your closest friends fell down the stairs.
No matter what the reason is to put a smile on your face, always keep it in mind so that it is easily accessible when you need to laugh.
4. Breathe deeply:
Slowly practicing deep breathing, even if it only lasts for a few minutes, can significantly relieve stress. As clinical and sports psychologist Leah Lagos tells Rodale's Organic Life. She suggests trying one of the following breathing exercises during your lunch break:
- Take ten breaths, focus on anxiety and tension when inhaling and exhaling, and exhale for six seconds.
- To improve the work of the heart muscle, think about the most beautiful moments of your life and the positive feelings that you have during these moments when you inhale, and get rid of any negative emotion you exhale. When you link the positive feelings to the inhale, the rhythm of your heart will change better, which leads to the improvement of your psychological state.
- Sit down for three five-breath sessions with four seconds of inhalation and six seconds of exhalation. During the first five breaths, focus on passive emotions, and eliminate them with each exhalation. In the second set of breaths, clear your mind of any thoughts. Focus only on inhaling and exhaling. Finally, focus on enhancing the feelings of love in your heart during inhalation, whether these feelings are directed at a family member or a friend. Get rid of negative emotions when exhaling.
5. Get up early:
Getting up early may not suit everyone, but if you are a morning person, you can start your day by waking up earlier than usual. You will be stunned by what you might accomplish before everyone wakes up. You can enjoy reading, exercising, responding to emails, or heading immediately to work.
Getting these things done first in the morning allows you to focus on getting your daily tasks done earlier than usual, which means you'll finish early, so you can do what you really enjoy doing.
According to a study of 367 college students by biologist Christoph Randler, getting up early affects positively their performance. Students who get up early have more career success and higher incomes than those who start the day late.
6. Pay attention to your food:
What we eat is very much related to our mood, so when you feel frustrated or stressed, you eat your favorite food, but eating biscuit dough for breakfast isn't the healthiest option.
Sure, fast food is delicious, and it can give you a temporary feeling of improvement, but not if you eat it daily. You can eat a variety of vegetables along with a plate of pasta, and you can start preparing simple dishes.
Healthy eating boosts your energy, makes you more productive, improves your mental and physical health, and does not need to spend a lot of money, so it is necessary to avoid fast food and commit to eating vegetables, fruits, and foods rich in omega-3 fatty acids, such as flax seeds.
7. Visualization:
A simple visualization can be the fastest way to focus by sitting comfortably in a quiet place and imagining the person, place, or thing that makes you feel happy. If your achievement of a specific goal fills you with enthusiasm, you can imagine that someone is thanking you for what you have accomplished.
Or is it about sitting on the beach where you need to go with your imagination? I used to lie in my chair and think about cold soda bottles.
Doing this training over and over again, while breathing deeply, reduces your risk of heart disease, including high blood pressure.
Activities related to meditation, such as practicing yoga and prayer, have also proven to be effective in relaxing the mind and body, so don't think there isn't enough time for this. You can set aside five minutes to practice meditation, which will reduce stress.
8. Removal of dead cells that lead to dry skin:
According to Dr. Joseph Mercola, removing dead skin cells means eliminating waste through the lymph nodes.
It may sound a little strange, but Dr. Mercola points out that removing dead skin is a form of meditative practice, especially if you do it in a quiet place, which will relieve muscle spasms, clear the mind, and help get rid of stress. Many compare it to doing a full body massage.
9. Chewing gum:
In a study published by Swinburne University in Melbourne, Australia, chewing gum was shown to reduce the concentration of the stress hormone cortisol in saliva by 16% when mild stress is felt, and by 12% when moderately stressed.
Some people must look terrible when they chew gum, but they get rid of stress by doing so.
10. Imagination:
We hear a lot about the ability of positive thinking to relieve stress, but psychologist Gabriele Ottengin argues that the problem is not positive thinking. She believes that imagination helps temporarily. Still, it is counterproductive in helping us achieve our desires. Instead, Ottengen suggests we use a mental contrast tool consisting of the following elements: Desire, result, obstacle, and plan. It involves closing your eyes, imagining that your desire is fulfilled for a few minutes, and then thinking about the main obstacle that stands in the way of achieving it. After that, imagine what action you can take to remove the obstacle.
11. Get enough sleep:
Do you get enough sleep at night? Stick with it. Sleep is key to maintaining your health and strength, and it can help you deal with stressful situations better.
Remember, being in bed for eight hours doesn't mean you get a good night's sleep, so make sure you get a restful night's sleep by enjoying a comfortable, dark, and quiet environment.
12. Plant care:
Plants are not only good-looking means of purifying the air, but they can also reduce anxiety and stress, especially chamomile, jasmine, lavender, marjoram, and hood.
13. Counting:
Because counting numbers gives your mind something neutral to focus on instead of focusing on what's stressing you out, it can filter your thoughts and calm you down.
14. Hugging someone:
In research led by Professor Sheldon Cohen, researchers at Carnegie Mellon University found that hugging protects people from stress. Being hugged by someone you trust is an effective way to get support across, and frequent hugs can help reduce the negative effects of stress.
15. Take a trip out of town:
Taking an annual vacation is good for you because of its ability to get you out of stressful situations, but not everyone has the time or money to travel overseas and wander for a month out of sight.
Even weekend activities, such as camping, visiting a friend or family member, and accommodation can be effective if you need to relax.
16. Reduce your smartphone usage:
British researchers have linked constantly checking your smartphone to high levels of stress. Sometimes, you need to turn off all your devices or even get rid of them. Try it; you will be surprised how peaceful you feel when you do not check your phone every five minutes.
17. Hand yoga trick:
Sharon Melnick, author of Success Under Stress, says that simply squeezing the distance between the index and middle fingers can create a sense of instant calm.
According to Melnick, this activates the nerve responsible for relaxing the area around the heart, which helps you eliminate the feeling of tension.
18. Visit your best friend:
Studies have shown that visiting your best friend when you experience difficult times can reduce the release of the stress hormone cortisol.
What if your best friend isn't around? You can then spend time with your favorite animal, as a study at Virginia Commonwealth University shows that employees who bring their pets to work have lower stress levels during the day.
19. Expression of gratitude:
When it comes to boosting your happiness, improving your health and fighting stress, nothing is more effective than gratitude.
Several scientific studies, including research by renowned psychologists Robert Emmons and Michael McCullough, have shown that those who focus on expressing gratitude have better emotional and psychological health than those who avoid it.
20. Arrangement and organization:
Stacking things up and disorganization leads to chaos and tension, don't you believe me? How nervous were you last time you couldn't find your car keys or an important document?
You can start by getting rid of the unhelpful things you don't need anymore and arranging your things in a way you can know where each is when you need them.
21. Practicing handicrafts:
Pediatrician Perri Klass has found that repetitive movements performed in craft work, such as knitting, can alleviate anxiety. If knitting isn't what you like, you can choose other hobbies.
22. Yelling, sighing, or singing:
The feeling of tension is generated by suppressing what bothers us and not talking about it, and one of the easiest ways to get rid of stress is to make a loud cry. You will not be able to apply this in a public place, of course. You can even make sighs because of their ability to rid you of the pressure in the upper part of your body, and you can sing your favorite song, especially as it helps to secrete the endorphins and oxytocin hormones.
23. Relaxing in a rocking chair:
Research published by the University of Rochester has shown that gentle vibration exercises when sitting in your rocking chair help to release endorphins, improve mood, and relieve pain.
24. Organizing a comfortable agenda:
A busy schedule is one of the most stressful factors, so you can start by leaving free time between your appointments in a way that gives you a chance to take a break between appointments.
For example, if you have a meeting with your team at 10 am, then don't plan another meeting with a client in the afternoon. You may not have enough time to prepare and meet with the client, and you'll have to drive like a madman to arrive on time. Instead, set aside another time of day or another day to meet the client.
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