Best ways to manage and reduce stress


Introduction

         The feeling of stress is completely normal in human beings. Stress can only cause some health or other issues when it reaches an extreme level. So, it's important to know how to manage and reduce stress to prevent the stress to reach its extreme level. 


How to manage stress?


Love your work and love your environment 

A global poll conducted by Gallup has been uncovered that out of the world's one billion full-time workers, only 15% of people love their work. That means 85% of people in this world are unhappy in their jobs and in the environment they work.

Loving your work and enthusiasm in your work is one of the best ways to manage your stress because when you love your work, you are going to have a better environment which results in no extreme stress. 




"When you love your work, you are not doing the work, but you are enjoying the work."


There is a fact that a normal individual will go through 90,000 hours at work over a period of his /her lifespan. 

When a normal person loves his work and his environment, then he is going to have a happy and enjoyable 90,000 hours in his /her life.

Just imagine if a great footballer like Cristiano Ronaldo is made to program an app for many hours in a company, or if the CEO of Google is made to play football in Barcelona, both of these guys definitely would have stressed their minds and they would have many psychological problems because programming is not loved by Cristiano, he loves football. Sundar Pichai likes football, but he is more passionate about technology and coding. So it's important to have a job which you love. 

It's easy to change work or job by teenagers and young people, but not the adult ones. 

The people who are young can take a bold decision, risks and make changes in their life or in their jobs, but the adults cannot because there are many reasons like supporting their family and they must work for many hours to pay the bills. 

The best advice can be given to teenagers or to young people that to follow their passion, no matter what will be risks, failures, rejections, and frustrations. It will always be going to be worth it to follow their passion. 

Because the 85%of people in this world who don't like their work or job, didn't do the things which had to be done when they were young. If you are an adult and can't make much changes in your work or job. Don't worry because there are other things which you can do right now to manage your stress.


Take a break

Sometimes long hours, heavy workload, changes within the organization, and tight deadlines make you stress and it also leads to different kinds of worries. So it's important to take a long break after your work. And try to follow some of the things mentioned below.

Being in nature increases energy levels, reduces depression, stress and boosts well-being. So, after completing your work. Try to go for a walk outside, hiking and trekking which can be great things to manage stress.

But if you have less time to enjoy like some hours or days after your work, at this time your hobbies can be a good thing to help you to manage stress. 


Exercise 

When you are stressed, your body releases stress hormones like adrenaline and cortisol. So, exercise can be a great way to reduce that kind of hormones. Exercise also stimulates other chemicals like endorphins and serotonin in the brain, which are the body's natural painkillers and mood elevators. 

Exercising regularly will bring wonderful changes to your body, your metabolism, your heart, and your spirits. 

Exercise helps you to be calm and relax. It can also help you to fight depression and reduce stress. 

Exercise is used to treat anxiety disorders and clinical depression, which has been verified in clinical trials. There are a lot of psychological benefits of exercise which you can get just by doing 20-30 minutes of moderately intense exercise for 3 to 5 weeks, if you are a healthy adult.


Yoga 

Yoga helps to reduce stress because it promotes relaxation.

Yoga not only reduces stress but also helps you to optimize the functions of your body, mind, and breathing. 

Researchers have found that the people who do a little bit of yoga every day are much better at handling things when they are stressed or in difficult situations. 

Practicing yoga builds your ability to be the calm focus, find balance and relax. 


Meditation

Meditation is one of the best ways to get a deep state of relaxation in your mind. 

It also helps to reduce stress by improving sleep and cognitive function. 

While mediation, your focus, and attention are on your breathing which helps you to eliminate your negative thoughts which are causing stress. 

Negative thinking and thoughts are the most important cause of stress and other problems, so meditation will always help to have better thinking and thoughts which may solve many of your problems

Meditation helps to enhance physical, emotional well-being and self-awareness. 



How to reduce stress immediately?


Reducing stress immediately requires a bit of practice and when you feel stressed, immediately just follow the steps given below. 


Laugh

A good hearty laugh reduces your physical tension and stress levels. A good laugh can also relax your muscles for up to 45 minutes after. So when you feel some stress, just watch a good comedy video on YouTube or crack a joke with your friends or family.

Laughter helps to strengthen your immune system by increasing your immune cells and infection-fighting antibodies. It also decreases stress hormones, which can also result in improving your resistance to disease. 

It helps to reduce anxiety and relieve stress by stimulating your organs and decreasing your stress response. 

Studies have shown that people who have a better sense of humor have a longer life span than compared to people who have less sense of humor.


Smile

Smiling leads to the stimulation of tiny molecules called neuropeptides in the brain and these tiny molecules are also known to improve communication between the neurons. So, the stimulation of these molecules leads to reducing stress and increasing calmness. 

Smiling also leads to the release of neurotransmitters, like endorphins, dopamine, serotonin, and oxytocin. These neurotransmitters help you in different ways. 

Endorphins: Release of endorphins leads to lowering of stress levels, blood pressure, and even heart rate. It also acts as a mild pain reliever.

Dopamine: The release of serotonin makes you relaxed, happy, and feel good resulting in stabilization of your mood. It also helps in reducing stress, anxiousness, and depression. 

Oxytocin: This hormone is commonly known as the "Love hormone" because it helps in building strong social bonds and helps to have better social interactions. 

Even forcing a fake smile can help you to reduce stress and lower your heart rate and make you calm. This method is also used by athletes, MMA fighters, and boxers.

(Note:-Floyd Mayweather is smiling and laughing at Conor McGregor's trash talk because it helps Floyd Mayweather to  stay calm and helps him to relieve any stress occurring in his mind and also helps him to control his emotions.)

Smiling can trick your brain into believing that you're happy which results in real feelings of happiness and again results in being calm and helps you to fight against stress immediately. 


Connect with friends, family, and animals

Carnegie Mellon University found that people who talked about their problems with their family and friends had reduced the impact of stressful life, resulting in avoiding bad activities like smoking and drinking alcohol. 

Research shows that a 10-minute chat on social topics can boost executive function, the type of mental agility that helps you to solve problems.

Friends make us laugh and laughter has many benefits. Laugh reduces stress, makes you much happier, and may even boost your immune system. So, it's important to have a good friend with whom you can talk, share your problems and laugh freely. (At the end of the day, thank that friend who makes you laugh because he is helping you to reduce your stress a lot)

In one study researchers found that children had lower levels of stress hormones and felt better about themselves when they were connected with their best friend. 

So, always spend time with friends, family, and even animals when you feel stressed or when you have free time.


Listen to music

Listening to music reduces the number of stress hormones like adrenaline and cortisol, which the body releases, and reducing these hormones can help you to relieve anxiety and reduce stress. 


Take a deep breath

Deep breathing is one of the best ways to lower stress in the body.

This is because the deep breaths you take leads to send messages to your brain to calm down and relax. Then the brain sends that "Calm down " message to your body. 

Try breathing from your abdomen because that tends to be more calming.


Talk to yourself in positive ways

A study published in Psychology of Sport and Exercise. The researches showed that "If a person talks to himself negatively then he/she is more likely to guide himself to negative outcomes. 

Self-talk such as 'I can get this done' or 'I can handle my stress' leads to a better and positive outcome.

But self-talk shouldn't become too much, a small word, "calm down" to your mind can help you to reduce a lot of stress


Get a medical help

If you are not able to control your stress anxiety and depression in any way, they try to get immediate medical attention from a psychologist or the psychiatrist or consult your doctor. 

Psychiatrists and psychologists are much helpful when a person's stress, anxiety, and depression are uncontrollable. 


Conclusion

        Managing and reducing stress requires a lot of practice. So, make sure you practice the above-mentioned ways with consistency because consistency is always been key to learn new things and to have a big change.

Siddharth

Siddharth is an amazing web content writer in health, lifestyle and fitness.

Post a Comment (0)
Previous Post Next Post