{"id":517,"date":"2017-06-05T05:56:56","date_gmt":"2017-06-05T05:56:56","guid":{"rendered":"http:\/\/simplyhealth.today\/?p=517"},"modified":"2021-03-10T18:05:16","modified_gmt":"2021-03-10T18:05:16","slug":"21-natural-ways-lower-stress","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/21-natural-ways-lower-stress\/","title":{"rendered":"21 Natural Ways to Lower Stress"},"content":{"rendered":"

\"\"Stress is one of the most damaging things that we deal with regularly. The irony is that stress itself is not a bad thing. In fact, stress is an important natural response to danger and to challenge, which increases our athletic performance, our focus and our likelihood of winning any confrontation.<\/p>\n

That\u2019s acute stress anyway. That\u2019s \u2018eustress\u2019 which is the positive driving force that helps us to get stuff done and to stop lying around.<\/p>\n

The problem is when stress becomes chronic. When the \u2018stressor\u2019 (the cause of stress) doesn\u2019t go away (perhaps it\u2019s debt, or a bad boss), then the body spends too long in this aroused state. The immune system, the digestion and even our creativity are all suppressed when we\u2019re stressed and this leaves us vulnerable to illness and depression. Not only that, but stress causes elevated heartrates and increased blood pressure, which can put us at risk of a stroke or even a heart attack.<\/p>\n

Then there\u2019s the fact that stress causes us to contract our muscles, to feel pain more acutely and to worry about things that don\u2019t matter. Not to mention that you can actually \u2018run out\u2019 of adrenaline and other stress hormones, leading to adrenal fatigue and resulting lethargy and disinterest.<\/p>\n

Chronic stress is the problem then and unfortunately, our modern lives are completely filled with it. That means it\u2019s up to you to try and find ways to combat said stress and to get your body back under your own control. Read on and we\u2019ll take a look at 21 natural ways to reduce stress.<\/p>\n

1. \u00a0Meditate<\/h3>\n

Number one on this list has to be the single most effective way to combat stress in the short term and the long term. Meditation<\/a> is nothing mystic or esoteric. All this is, is the practice of concentrating your attention on your breathing, or on clearing your mind.<\/p>\n

That gives you the ability to decide whether you want to respond to the thoughts and feelings coming into your head, or whether you want to let them pass you by.<\/p>\n

In other words, meditation gives you the ability to conscious detach yourself from your stressors and your troubles and to just relax. This has been shown to cause lasting changes in the brain as well as to give users a practical way to handle stress wherever it arises.<\/p>\n

\"\"2. \u00a0Learn CBT<\/h3>\n

CBT is a form of psychotherapeutic intervention used to treat depression, phobia<\/a>s, panic attacks and more. This is all about becoming aware of the contents of your own mind and that way being able to change them.<\/p>\n

If you are stressed, chances are you are ruminating about things that can go wrong, or problems that you might see. CBT is all about switching off that pessimistic part of your brain and just \u2018letting go\u2019.<\/p>\n

The great thing about CBT is that it can be taught and practiced remotely. This is one reason that it is so popular with health institutions: it allows them to save money and time by teaching patients to handle their own stress. You can learn these techniques\u2026 so do!<\/p>\n

\"\"3. \u00a0Try Tai Chi<\/h3>\n

Struggling to get into meditation? Then another option is to try tai chi. This is a form of \u2018moving meditation\u2019 that is designed to help you calm the mind and strengthen your awareness of your own body.<\/p>\n

If you\u2019re unsure of what tai chi<\/a> is: this is the series of slow movements that you see people practicing in parks in the mornings. Those slow movements also have martial application though, making this a surprisingly effective form of self-defense.<\/p>\n

Another similar option is to try yoga which contains a strong meditative element.<\/p>\n

\"\"4. \u00a0Paint<\/h3>\n

It is assumed by many that one of the best ways to get rid of stress<\/a> is to \u2018vent\u2019 it, just like anger. Why not punch a punching bag? Or scream into a pillow?<\/p>\n

Actually, this technique (which is known as \u2018catharsis\u2019) has been proven ineffective in many studies. Instead, ranting and raving actually gets you more worked up, more stressed and more angry!<\/p>\n

So what you need to do instead, is to direct that nervous energy into something more creative. This is one reason that painting is a great option. At the same time though, painting can actually be almost meditative as you find yourself relaxing into a flow state. You can easily forget that you\u2019ve been painting for ages and look up to see that many hours have passed. It\u2019s the same for sketching.<\/p>\n

\"\"5. \u00a0Read<\/h3>\n

Reading is another hobby that will let you disengage your mind from whatever is causing you stress and help you to clear your mind of those things. Not only does reading engage your attention, but it actually fills your inner monologue ensuring that you can\u2019t both be focusing on your book and thinking about others things.<\/p>\n

Once again, reading can plunge you into a different state of mind and it\u2019s only when you look up from your book that you realize how much time has passed.<\/p>\n

Throw in the chance for a little escapism<\/a> and imagination and you have the perfect form of relaxation.<\/p>\n

\"\"6. \u00a0Breathe Correctly<\/h3>\n

Correct breathing can also make a big difference to your stress levels by helping you to produce more beneficial hormones and to reduce your heartrate.<\/p>\n

The best way to breathe is to inhale from your stomach and the lower part of your chest first and then to fill the upper portion of your lungs. First, you relax the abdominal muscles and then this will allow the diaphragm<\/a> to drop into the abdominal cavity.<\/p>\n

Then you fill the lungs from the bottom all the way up to the top, getting a much deeper breath than you do with the regular \u2018chest breathing\u2019 that most of us have picked up as a bad habit. The result is a slower heartrate and much calmer state of mind.<\/p>\n

\"\"7. \u00a0Exercise<\/h3>\n

While hitting a punch bag won\u2019t help you to \u2018vent steam\u2019, it will help you to burn some calories, get your blood pumping and release some endorphins<\/a> to boost your mood. The same goes for lifting weights or going for a run, any of which will help to trigger \u2018natural antidepressants\u2019 and put you in a calmer, happier mood as a result.<\/p>\n

What\u2019s also helpful about exercise is that it gives you that sense of focus and of achievement. When life\u2019s challenges seem tough, you can still break your PB (personal best) on the bench press and prove that you can take on new challenges and win!<\/p>\n

\"\"8. \u00a0Drink Some Green Tea<\/h3>\n

Green tea<\/a> contains caffeine that will boost your metabolism and actually drive up your stress levels. The same goes for coffee and black tea; so many of us are unknowingly adding to our stress levels when we drink our favorite beverages.<\/p>\n

But when you drink green tea, you also get l-theanine. This is an amino acid that can help to relax the mind, the muscles and the heartrate and thereby act against the action of caffeine in order to provide you with a longer, steadier state of relaxation.<\/p>\n

\"\"9. \u00a0Go for a Walk<\/h3>\n

A walk is another good form of exercise and one that won\u2019t raise the heartrate or require quite so much energy. You get the same endorphin boost this way then and what\u2019s more, is that you\u2019ll also get to breathe in fresh air (which is great for calming nerves) and you\u2019ll get to bask in some sunlight which will also improve your mood and release vitamin D<\/a>.<\/p>\n

There\u2019s more too: going for a walk can also help immerse you in natural settings which has been shown to relieve stress and boost creativity! More on this in a moment\u2026<\/p>\n

\"\"10. \u00a0Lie Down<\/h3>\n

Putting yourself in a more supine position is all it takes to slow your heartrate<\/a> and help you begin to calm down. If you\u2019re extremely stressed, then just try reclining in your seat slightly and you\u2019ll probably find it offers some light relief.<\/p>\n

Otherwise, find a quiet room and just lie with your eyes closed for a few minutes. Taking small breaks throughout a tough day can give us the fuel we need to keep going!<\/p>\n

\"\"11. \u00a0Look at the Color Green (!)<\/h3>\n

The color green has been shown to be relaxing and calming. When we see the color green, we unconsciously associate it with natural settings and this helps us to feel more calm and more at ease.<\/p>\n

Being more relaxed and less stressed can also trigger increased creativity. That\u2019s because relaxation allows us to form novel connections between disparate ideas, rather than being focused on just one thing that\u2019s happening (stress causes \u2018tunnel vision\u2019).<\/p>\n

This is why studies have shown that just placing a green plant<\/a> on your office desk can actually increase creative problem solving at work!<\/p>\n

\"\"12. \u00a0Listen to Relaxing Music<\/h3>\n

We all know this intuitively: putting on some relaxing music can do a lot to help you unwind and feel more relaxed. Try a meditation music<\/a> CD, or some quiet classical music with strings and you should find you feel a lot more at ease.<\/p>\n

This may work by entraining the brain waves to the slower pace of the music. If nothing else, it gives you something else to concentrate on.<\/p>\n

\"\"13. \u00a0Hang Out With Friends<\/h3>\n

When we\u2019re very stressed, often the last thing we want to do is to see other people. We just want to bury our heads in the sand and be left alone! In fact, we can sometimes find it stressful even answering a text.<\/p>\n

Actually though, spending time with others is often the best thing you can do. That\u2019s because we will usually smile and cheer up for their sake and this can have an \u2018outside in\u2019 effect.<\/p>\n

Smiling helps us release more endorphins<\/a> (this is called facial feedback) and seeing other people smile has a similar effect. Laughter also combats stress. If nothing else, chatting about other things can take your mind off your woes.<\/p>\n

\"\"14. \u00a0Watch a Comedy<\/h3>\n

As mentioned, laughing is a great way to let go of stress and to produce mood-boosting endorphins. In fact, it has even been shown to boost your immune system<\/a>!<\/p>\n

Watching a comedy will have similar benefits to reading a book as it will let you escape into another reality for a bit and forget your own, while engaging your attention. Add in the laughter to boost your mood and you have a perfect tonic for stress. Watch with friends for added benefit.<\/p>\n

\"\"15. \u00a0Drink Some Apple Juice<\/h3>\n

Apple juice<\/a> is a great source of sugar and sugar is one thing that can make us feel better. Did you know that you release more cortisol when you\u2019re hungry? Your stress might actually be caused by low blood sugar and this is also what makes people \u2018hangry\u2019. Apple juice will give you a quick boost and make things seem a little better.<\/p>\n

Moreover, apple juice is also high in vitamin C which further raises serotonin. This can also aid with recovery from exercise and might be able to overturn some of the negative effects of adrenal fatigue.<\/p>\n

Another good one to look into is cordyceps.<\/p>\n

\"\"16. \u00a0Brush Up on Stoic Philosophy<\/h3>\n

Stoicism<\/a> is a philosophy that deals heavily in stress, trouble and hardship. It teaches us that the only way to be happy is not to be blindly optimistic but rather to accept and embrace stress. Acknowledge that sometime life is going to deal you a bad hand but enjoy the challenge and the variety this creates.<\/p>\n

Don\u2019t expect an easy ride and you\u2019ll be better prepared for unfortunate situations.<\/p>\n

The stoics themselves put it much better, so read Meditations or one of the other classic texts for a new perspective!<\/p>\n

\"\"17. \u00a0Go on Holiday<\/h3>\n

Sometimes we simply need a break. Not only will going away give you a chance to get time away from work and other things that might be causing you stress but it will also help you to change your scene and remove many of the triggers and the things that we associate with our anxiety<\/a>.<\/p>\n

Even when you aren\u2019t on holiday, having it to look forward will boost your mood. Just make sure your holiday isn\u2019t a cause of stress in itself: choose something affordable, easy and restful.<\/p>\n

\"\"18. \u00a0Spend Time With a Baby<\/h3>\n

This one only works if you have a baby, or if you know someone well enough to babysit. Otherwise this will just get you into more trouble\u2026<\/p>\n

But if you do have the opportunity, then studies show that spending time with a baby can actually calm our brainwaves and put us into a more relaxed zen-like state. This is potentially due to the non-judgmental and calm state of the baby themselves. And did you know that babies naturally use the correct \u2018belly breathing\u2019 we discussed earlier?<\/p>\n

Plus, if it is your own baby, then a flood of oxytocin<\/a>\u00a0(the love hormone) will further boost your mood.<\/p>\n

\"\"19. \u00a0Pet an Animal<\/h3>\n

If you don\u2019t have a baby, then stroking an animal can have a similar effect.<\/p>\n

This is again down to the more simple nature of the animal which teaches us to be a little less in our own heads. It\u2019s also about the positive attention we receive in return and the simple, therapeutic<\/a> benefit of stroking something soft.<\/p>\n

\"\"20. \u00a0Get a Massage<\/h3>\n

Better than stroking something soft is to get stroked yourself! Book yourself in for a massage<\/a> and you\u2019ll have the knots and discomfort kneaded out of your muscles. At the same time, you\u2019ll be able to enjoy a quiet room with relaxing music, essential oils and dim candle-light.<\/p>\n

The fact you are being touched by another human is also going to help to put you in a calmer mood and can even trigger the release of more beneficial hormones.<\/p>\n

\"\"21. \u00a0Take a Warm Bath<\/h3>\n

Finally, make like a Mum and run yourself a warm bath with some music and dim lights. The bath will ease your muscles and help them to relax while the warm water will be generally soothing and relaxing.<\/p>\n

Dim lighting adds to the effect by producing melatonin<\/a> (and not cortisol) and the fact that you\u2019ve made this time for you is another benefit. Read a book while you\u2019re in there and add some muscle soak or essential oil to the water for added benefit.<\/p>\n\r\n

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