9 simple and effective ways to relieve stress

Health / by admin / December 19, 2019

1. breathe deeply

This advice is simple, as all ingenious. Deep breaths - a quick way to reduce stress. according to researchRelaxation Techniques for Health., Proper breathing normalizes blood pressure and relaxes the body. It is important to think in the abstract themes. If you continue in my head to solve a stressful task, this method would be ineffective.

2. laugh more

Do not reproach yourself for watching funny videos on YouTube or the next series sitcom. You do not prokrastiniruete, and struggling with the mental strain. Laughing lowers levels of stress hormones - cortisol and adrenaline.

However, scientists were able to prove that one has a premonition of funAnticipating A Laugh Reduces Our Stress Hormones. It gives a similar effect. That is, to improve mood and relax enough to learn about the release of a new series of comic favorite show while watching it will consolidate the result.

3. Make a list and cross out of it too much

Clear action plan will rank the problem on the urgent and not very much. Having the list of cases, it is easier to focus, sensibly assess how long it takes their performance, and relax.

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At the same time safely postpone for tomorrow what you can, but not necessarily to do today. Excessive demands on itself - one of the most commonA Global Measure of Perceived Stress. causes of stress. So down perfectionism, allow yourself to be imperfect and relaxed.

4. Give up alcohol

A serving of alcohol, drunk to relax, really puts you in a vicious circle. according to researchAlcoholism: Clinical and Experimental Research., Acute stress provokes greater alcohol consumption, and alcohol, in turn, increases the level of stress. So a bit of sobriety on the road to relaxation does not hurt.

5. Engage in physical activity

Not necessarily to prepare for a marathon or waving pood weights. To combat stress suit any pleasant for you to physical activity, including regular walking outdoors. Activity stimulatesExercise fuels the brain's stress buffers. production of the hormone of joy - endorphins, therefore, the hardships of life better tolerated.

6. Eat chocolate

Scientists conducted an experimentEffects of chocolate intake on Perceived Stress.In which medical students daily ate 40 grams of dark or milk chocolate. The control group did without this sweetness. After 14 days there was a reduction of stress levels in students who ate chocolate. In this case, treat impacted on women more effectively than men.

7. Keep the family budget

According to the American Psychological Association, financial issues adverselyMoney stress weighs on Americans' health. affect the US population stress. It is obvious that because of money stress is not unique to Americans.

To less nervous, keep a family budgetTaking into account all expenses and planning costs. In this case, you do not have to fear that the finance has tightened the songs, and the salary is not soon.

8. read books

Researchers from the University of Sussex have proven that even six minutes of reading enoughReading 'can help reduce stress'. To reduce the stress levels by 68%. According to scientists, the human mind is focused on the twists and turns of the literary world, it reduces the tension in the muscles, including the heart. For maximum effect, it is worth reading good literatureRather than chat rooms on the Internet.

9. Get enough sleep

Council of a series of "easier said than done." However, restful sleep - one of the most effective ways to relieve stress. According to the researchStress and Sleep., The level of anxiety is much lower in people who sleep an average of more than 8 hours a day. Those who are not up to the standards in 7:00, complaining of feeling unwell, lethargy and inability to concentrate.

Daytime sleep with the full night decreases in turnDaytime napping after a night of sleep loss decreases sleepiness, improves performance, and causes beneficial changes in cortisol and interleukin-6 secretion. cortisol levels.

And how do you fight stress?