Ways to relieve stress
I'm so stressed out! I have had such a stressful day today that I have no strength for anything! Tomorrow I have a tough day ahead of me, I'm so stressed out. It's been a really stressful week ... You know that feeling? Everybody knows! Unfortunately! Stress is one of the signs of our times. Everything stresses us out. Not a day goes by without stress. Since stress is, and will be with us forever, let's learn to deal with it.
Do you ever have the feeling, after a hard day full of stress, despite the enormous fatigue, you feel like doing something? Some people cook, some clean, some mow the grass around the house. But the best way to get rid of the stress and this extreme mental fatigue is exercise. During exercise, the brain releases endorphins, i.e. happiness hormones, so although you feel tired, you are also more relaxed. Additionally, practicing sports lowers the level of the stress hormone cortisol. The best results are achieved by regular sports and routine. Your body will be very grateful for such efforts. As a reward you will also sleep better. Stress has a very negative effect on sleep, often leading to insomnia, which further intensifies the feeling of negative emotions. That is why a relaxed body sleeps better and sleep is good for health, so ... get ready to start exercising!
There is one more reason why you should exercise. Regular physical activity will positively influence the appearance of your body, so your self-esteem will also improve. Hence, there is a straightforward path to greater self-confidence, which in turn will make your co-workers and bosses see you as a more competent person.
Since we are already discussing physical activity, yoga also has an amazing anti-stress effect. Yoga is a series of exercises that have a relaxing effect by learning to breathe and control both the body and the mind.
Not everyone likes or can play sports. But that does not mean that there arent alternative. Walking the dog, walking in the forest or Nordic walking in the park are equally good and effective ways to exercise. You can go alone and have time to think about many things, or with a friend to take your mind off your problems and talk about something pleasant. Or maybe you just need to tell someone about your problems, maybe you will solve them easier (and calm your shattered nerves) if you say out loud what is happening, listen to the advice and opinion of another person. During a walk you will get additional oxygen and calm down. Anyway, the very change of surroundings, leaving the house for pleasure, birds singing, the plants around you will act like a cure.
You can also consider taking supplements. But be very careful here, it's best to consult a doctor, because poorly chosen supplements and vitamins can do a lot of harm. But to the point, what can help you and what should you consider?
Our grandmothers already knew that lemon balm is the best for stress. Lemon balm is brewed like mint, and both herbs come from the same family. It is best to drink it in the evening, before going to bed. Lemon balm gently relieves stress and can be purchased at any pharmacy. Ashwagandha, used in Ayurvedic medicine, is also a good supplement. It helps with stress and anxiety. In addition, you can reach for green tea, which, as it contains many antioxidants, has a good effect on our health. If, however, you have problems with sleep, you can reach for valerian. My primary school biology teacher always talked to students who were afraid of tests, and advised them to drink a bucket of valerian before leaving the house. It has a calming effect and has hypnotic properties.
If you don't have a problem with lighting up scented candles (they make some people nauseous, especially those sweet smells like vanilla or cinnamon with apple), this is also a great way to relax. If you like stronger fragrances, you can use essential oils. There are several fragrances that have a soothing effect on the nerves and the body, e.g. lavender, rose, bergamot, Roman chamomile, sandalwood oil. If you have a free evening, take a bath, and place a few candles or a vessel with essential oil in the bathroom. The heat will intensify the smells, and your warm skin will absorb everything better.
It sounds illogical - after all, the caffeine contained in coffee stimulates, you probably think that only thanks to it you are able to start functioning in the morning. However, it is worth limiting the number of cups or mugs of coffee. Remember that caffeine is also found in tea, energy drinks and even chocolate. Unfortunately, the excess of caffeine (and it will mean something different for everyone) causes over-stimulation, and this, contrary to appearances, can increase anxiety. This doesn't mean you should give up the pleasure at all, but remember that your veins should be flowing with blood, not coffee.
Sounds a little old fashioned? Scientific research has shown that if you are very stressed about something or have a serious problem, it is worth writing about it. It will allow you to see your situation from someone else's perspective. Perhaps thanks to this you will find that the situation is not as hopeless as it seems. And this is the first step to success, which will be a relaxing day, month, year, or maybe the rest of your life. If you do not want to write about what stresses you, write about what is good in your life. This way you will also see that it is not too bad, and perhaps you will be more relaxed about topics that have been asource of stress so far.
Nowadays, when the epidemic is raging, it's more difficult than ever, but if you can't meet in person with family or friends, try to keep in touch with them on a regular basis by phone or online. Talking to someone close to you can be very helpful and relaxing, even cleansing, it can open your eyes and allow you to look at your problems from a completely different perspective.
Physical closeness is of great importance in our lives. Hugging, kissing, and sex are the most natural methods of reducing stress, relaxing and focusing on pleasure. That is why it is worth taking care of this sphere of life and, importantly, teaching children that closeness is an extremely important element of life.
This rule has been known for a very long time. And it is still relevant today. Because how can you stress when laughing? And besides, when you laugh, your muscles relax, and when they relax, you lose stress. But what is there to laugh at, if you feel like crying? Watch a comedy or some stand-up. Call a friend who you know always has some funny stories or engaging stories to tell. You have to find your own way to laugh.
So the more assertiveness in your life, the less stress. How is that possible? Sometimes it happens and you take on more than you can do, because the boss insisted at work, because your friend is not getting better and asked for help, because at home, the wife / husband / partner wants to rest, so they ask you to take over some of the duties.
That's why it's so important to say no. People will not be offended, on the contrary, they may start to take more consideration of you. Firstly, with less on your mind you will have less stress, secondly, people will start to see you as a firm and in control person. Either way, you will gain quite a lot from it.
This is the key to success at work, but also a way to avoid additional stress. So plan your day at work and after work. Write it on a piece of paper, in a notebook, calendar or find the appropriate computer program and write down everything you have to do with dates. By controlling your responsibilities, you will not allow everything to get out of control. If it helps you relieve your stress even to a small extent - it's worth a try.
The best soothing, calm, instrumental music. Listening to it makes your body relax, lowers your blood pressure and heart rate, and can even lower your stress hormone levels. Celtic and Indian music is especially recommended. But actually listen to what you like, the mere pleasure of listening to your favorite artists will make you feel more relaxed. Personally, I love to turn on natural music in the evening, and the most relaxing sound for me is the rain and storms.
Really painting, embroidering, pasting, carving, molding clay or whatever you like to do / always wanted to do, will be a great way to relax. Do you think you have no artistic talent? There is a solution for you too. Coloring books for adults have become very popular in recent years. They require high precision, and therefore focus. And by focusing on something other than your problems, you will calm down and relax. Believe that coloring is addictive!
Remember when your mom used to say that the best way to calm yourself down is to take a few deep breaths and count to 10? Yes, this is still a great way to deal with stress. Deep breathing makes you focus on what you are doing, which means you can forget about the problems or reasons why you are so upset. Remember to inhale through the nose, exhale through the mouth. Slowly and deeply. Do you feel the tension dropping, heart beating a little slower and blood flowing in the arteries slower? This is how deep breathing works.
Everyone reacts to stress differently, some cannot swallow anything, others eat their feelings. Neither method is healthy or beneficial. It is worth remembering that your diet has a huge influence on how you feel. Hungry, even if you don't feel it, you are weakened, you work slower, and as a result, when something doesn't work out, you get angry more easily. On the other hand by eating everything you can get your hands on, usually salty and sweet snacks, you only lower your self-esteem and expose yourself to remorse, which in itself causes unnecessary stress. A balanced diet, regular meals, and avoiding dehydration are some of the basic ways to reduce stress.
And again, you must have heard it from your mom many times. But that's the truth, even when it comes to dealing with stress. Unfortunately, stress and sleep problems often go hand in hand. You are awake because you are nervous, you experience the events of the whole day, you cannot calm down and as a result the night passes almost without sleep. And when you lack sleep, you are all the more nervous, because you are tired, because your head hurts, because you are cold, although the sun is out. This creates a vicious circle. To make it easier to fall asleep, you can use a few tricks: don't watch TV before bed, take a bath, go for a walk, don't stay up late. Wait for a moment in the evening when you feel like you might fall asleep. And don't be surprised that you fall asleep better if you go to bed at a quarter past 10 rather than midnight. Use the advice contained in this text, because they all have a calming effect, and thus - put you to sleep.
1. Do exercise
Do you ever have the feeling, after a hard day full of stress, despite the enormous fatigue, you feel like doing something? Some people cook, some clean, some mow the grass around the house. But the best way to get rid of the stress and this extreme mental fatigue is exercise. During exercise, the brain releases endorphins, i.e. happiness hormones, so although you feel tired, you are also more relaxed. Additionally, practicing sports lowers the level of the stress hormone cortisol. The best results are achieved by regular sports and routine. Your body will be very grateful for such efforts. As a reward you will also sleep better. Stress has a very negative effect on sleep, often leading to insomnia, which further intensifies the feeling of negative emotions. That is why a relaxed body sleeps better and sleep is good for health, so ... get ready to start exercising!
There is one more reason why you should exercise. Regular physical activity will positively influence the appearance of your body, so your self-esteem will also improve. Hence, there is a straightforward path to greater self-confidence, which in turn will make your co-workers and bosses see you as a more competent person.
2. Love yoga
Since we are already discussing physical activity, yoga also has an amazing anti-stress effect. Yoga is a series of exercises that have a relaxing effect by learning to breathe and control both the body and the mind.
3. Or maybe a walk
Not everyone likes or can play sports. But that does not mean that there arent alternative. Walking the dog, walking in the forest or Nordic walking in the park are equally good and effective ways to exercise. You can go alone and have time to think about many things, or with a friend to take your mind off your problems and talk about something pleasant. Or maybe you just need to tell someone about your problems, maybe you will solve them easier (and calm your shattered nerves) if you say out loud what is happening, listen to the advice and opinion of another person. During a walk you will get additional oxygen and calm down. Anyway, the very change of surroundings, leaving the house for pleasure, birds singing, the plants around you will act like a cure.
4. Supplements - yes or no?
You can also consider taking supplements. But be very careful here, it's best to consult a doctor, because poorly chosen supplements and vitamins can do a lot of harm. But to the point, what can help you and what should you consider?
Our grandmothers already knew that lemon balm is the best for stress. Lemon balm is brewed like mint, and both herbs come from the same family. It is best to drink it in the evening, before going to bed. Lemon balm gently relieves stress and can be purchased at any pharmacy. Ashwagandha, used in Ayurvedic medicine, is also a good supplement. It helps with stress and anxiety. In addition, you can reach for green tea, which, as it contains many antioxidants, has a good effect on our health. If, however, you have problems with sleep, you can reach for valerian. My primary school biology teacher always talked to students who were afraid of tests, and advised them to drink a bucket of valerian before leaving the house. It has a calming effect and has hypnotic properties.
5. Candles - not only romantic
If you don't have a problem with lighting up scented candles (they make some people nauseous, especially those sweet smells like vanilla or cinnamon with apple), this is also a great way to relax. If you like stronger fragrances, you can use essential oils. There are several fragrances that have a soothing effect on the nerves and the body, e.g. lavender, rose, bergamot, Roman chamomile, sandalwood oil. If you have a free evening, take a bath, and place a few candles or a vessel with essential oil in the bathroom. The heat will intensify the smells, and your warm skin will absorb everything better.
6. The less coffee the better
It sounds illogical - after all, the caffeine contained in coffee stimulates, you probably think that only thanks to it you are able to start functioning in the morning. However, it is worth limiting the number of cups or mugs of coffee. Remember that caffeine is also found in tea, energy drinks and even chocolate. Unfortunately, the excess of caffeine (and it will mean something different for everyone) causes over-stimulation, and this, contrary to appearances, can increase anxiety. This doesn't mean you should give up the pleasure at all, but remember that your veins should be flowing with blood, not coffee.
7. Dear diary …
Sounds a little old fashioned? Scientific research has shown that if you are very stressed about something or have a serious problem, it is worth writing about it. It will allow you to see your situation from someone else's perspective. Perhaps thanks to this you will find that the situation is not as hopeless as it seems. And this is the first step to success, which will be a relaxing day, month, year, or maybe the rest of your life. If you do not want to write about what stresses you, write about what is good in your life. This way you will also see that it is not too bad, and perhaps you will be more relaxed about topics that have been asource of stress so far.
8. Friends
Nowadays, when the epidemic is raging, it's more difficult than ever, but if you can't meet in person with family or friends, try to keep in touch with them on a regular basis by phone or online. Talking to someone close to you can be very helpful and relaxing, even cleansing, it can open your eyes and allow you to look at your problems from a completely different perspective.
9. Take care of closeness
Physical closeness is of great importance in our lives. Hugging, kissing, and sex are the most natural methods of reducing stress, relaxing and focusing on pleasure. That is why it is worth taking care of this sphere of life and, importantly, teaching children that closeness is an extremely important element of life.
10. Laughter is good for health
This rule has been known for a very long time. And it is still relevant today. Because how can you stress when laughing? And besides, when you laugh, your muscles relax, and when they relax, you lose stress. But what is there to laugh at, if you feel like crying? Watch a comedy or some stand-up. Call a friend who you know always has some funny stories or engaging stories to tell. You have to find your own way to laugh.
11. Learn to say no
So the more assertiveness in your life, the less stress. How is that possible? Sometimes it happens and you take on more than you can do, because the boss insisted at work, because your friend is not getting better and asked for help, because at home, the wife / husband / partner wants to rest, so they ask you to take over some of the duties.
That's why it's so important to say no. People will not be offended, on the contrary, they may start to take more consideration of you. Firstly, with less on your mind you will have less stress, secondly, people will start to see you as a firm and in control person. Either way, you will gain quite a lot from it.
12. Don't leave anything for the last minute
This is the key to success at work, but also a way to avoid additional stress. So plan your day at work and after work. Write it on a piece of paper, in a notebook, calendar or find the appropriate computer program and write down everything you have to do with dates. By controlling your responsibilities, you will not allow everything to get out of control. If it helps you relieve your stress even to a small extent - it's worth a try.
13. Music therapy
The best soothing, calm, instrumental music. Listening to it makes your body relax, lowers your blood pressure and heart rate, and can even lower your stress hormone levels. Celtic and Indian music is especially recommended. But actually listen to what you like, the mere pleasure of listening to your favorite artists will make you feel more relaxed. Personally, I love to turn on natural music in the evening, and the most relaxing sound for me is the rain and storms.
14. Become an artist
Really painting, embroidering, pasting, carving, molding clay or whatever you like to do / always wanted to do, will be a great way to relax. Do you think you have no artistic talent? There is a solution for you too. Coloring books for adults have become very popular in recent years. They require high precision, and therefore focus. And by focusing on something other than your problems, you will calm down and relax. Believe that coloring is addictive!
15. Take a deep breath
Remember when your mom used to say that the best way to calm yourself down is to take a few deep breaths and count to 10? Yes, this is still a great way to deal with stress. Deep breathing makes you focus on what you are doing, which means you can forget about the problems or reasons why you are so upset. Remember to inhale through the nose, exhale through the mouth. Slowly and deeply. Do you feel the tension dropping, heart beating a little slower and blood flowing in the arteries slower? This is how deep breathing works.
16. Don't forget to eat
Everyone reacts to stress differently, some cannot swallow anything, others eat their feelings. Neither method is healthy or beneficial. It is worth remembering that your diet has a huge influence on how you feel. Hungry, even if you don't feel it, you are weakened, you work slower, and as a result, when something doesn't work out, you get angry more easily. On the other hand by eating everything you can get your hands on, usually salty and sweet snacks, you only lower your self-esteem and expose yourself to remorse, which in itself causes unnecessary stress. A balanced diet, regular meals, and avoiding dehydration are some of the basic ways to reduce stress.
17. Sleep is health
And again, you must have heard it from your mom many times. But that's the truth, even when it comes to dealing with stress. Unfortunately, stress and sleep problems often go hand in hand. You are awake because you are nervous, you experience the events of the whole day, you cannot calm down and as a result the night passes almost without sleep. And when you lack sleep, you are all the more nervous, because you are tired, because your head hurts, because you are cold, although the sun is out. This creates a vicious circle. To make it easier to fall asleep, you can use a few tricks: don't watch TV before bed, take a bath, go for a walk, don't stay up late. Wait for a moment in the evening when you feel like you might fall asleep. And don't be surprised that you fall asleep better if you go to bed at a quarter past 10 rather than midnight. Use the advice contained in this text, because they all have a calming effect, and thus - put you to sleep.
