How To Reduce Tension And Stress, 6 Best Tips For Stress Relief. In this article we will be providing information to reduce tension and stress along with 6 tips for stress relief, without any medication. So, if you are suffering from stress then this article is for you.
(given below are few links that might be helpful)
How To Reduce Tension And Stress, 6 Best Tips For Stress Relief
At times, we can feel stress and anxiety reach new levels. You may have felt overwhelmingly stressed if you wouldn’t turn in an assignment on time. Or perhaps your stress, and anxiety seem constant and unrelenting.
1. Yoga and exercise
Stress causes us to breathe faster, so we are forcing our body to slow down. Exercises that place a focus on muscle tension and deep breathing, such as Yoga drive up the activation of the parasympathetic nervous system. Yoga also reduces the levels of the body’s stress, hormones adrenaline, and cortisol.
It stimulates and produces endorphins. Low to moderate exercise such as aerobics can also be very useful for stress management. Yoga is one of the best way in our list of 6 tips for stress relief, to reduce tension and stress.
“Yoga makes us find the peace which lies within us”
Unlike high-intensity exercise, going for a light to brisk walk before bedtime can be a more effective stress relief than going for a high-intensity run. Furthermore, performing regular exercise can be a good distraction from the stresses in your life. There are lifestyle factors to consider too. The body has natural painkillers, and mood elevators.
So, try some home workouts or go for a walk or jog in the fresh air. Surrender, and acceptance this is my secret sauce to remain stress-free. One big cause of stress is that, we are trying to control every aspect of our lives, which is not good for our own health. Practice acceptance, surrender, and gratitude together, and you will experience the calm flow through your veins.
“If you are in a bad mood go for a walk. If you are still in a bad mood, go for another walk”
Well, confidence comes third in the list of 6 tips of stress relief to reduce tension and stress. You might have heard that confidence is the key, well it’s definitely the key to unlocking some stress. People with higher self-esteem are said to perform better because they have lower cortisol responses to acute stress. So, believe in yourself, and say aloud, I CAN DO IT.
“The quickest wat to acquire self-confidence is to do exactly what you are afraid to do”
4. Dark chocolate
My favorite one. Eating dark chocolate may helps to keep stress at bay because it contains antioxidants that help in reducing cortisol levels, and lowering blood pressure. (Note: Diabetic patients must consult a doctor before taking chocolate)
“Always keep a smile on your face, a rainbow in your heart, and some dark chocolate on hand”
Quality sleep deprivation can lead to increase activation of the amygdala, which is of course responsible for the increase in the fight or flight reaction. By improving your sleep quality you help to reduce the activation of the amygdala. Furthermore, an improved sleep architecture can help to improve the regulation of cortisol.
“A good laugh and a long sleep are the two best cures for anything”
6. Live in the moment
Well last but not the least. Living in the moment comes last in our list of 6 best tips for stress relief to reduce tension and stress. Newt Scamander said, my philosophy is that worrying means you suffer twice. We can all learn from him, and stop worrying about situations beyond our control. Remember, just live in the moment, so stay calm, peaceful, and safe.
“Use your precious moments to live life fully every single second of every single day”
Experiencing stress in different ways
Stress is something that is very much personal to us, and we experience it in different ways. Stress is essentially when a situation, pressure, or change exceeds our coping abilities. Take a rollercoaster ride for example. You might have two people that go on a rollercoaster together, one person may take genuine enjoyment out of that experience. Other people might take a genuine sense of fear, and anxiety. The rollercoaster itself doesn’t change but our perceptions of it will differ.
The same can be said for other stressful situations. Ultimately depends on your perception of that situation, that determines whether or not you see it as a stressor. Of course, the rollercoaster example is an example of short-term stress, which in isolation may not cause any harm.
“Stress is the trash of modern life; we all generate it, but if you don`t dispose of it properly, it will pile up and overtake your life”
What is stress definition
We are living through stressful times, and stress has become our constant companion, but do you know what exactly happens inside our body when we are stressed. Let’s define what is stress definition, and how does it affects our body. Stress is the body’s reaction to any change that it experiences which requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses.
The word stress is quite often used in a negative sense but stress isn’t always bad (believe me). It is a normal part of life, in fact sometimes stress can be positive, and can spur one to be productive creative prepared for challenges, and stay motivated, and focused.
There are two main types of stress one is, “Use stress or Good Stress” this gives us an extra burst of energy, and focus when we are playing a competitive sport or giving a presentation. The second one is “Distress or Bad Stress” this is the continuous stress which makes us feel burdened.
“Its not stress that kills us, its our reaction to it”
Good stress can be what motivates you. So if you’re stressed out because your student, and you’re going to school, and you have a test coming up, well that can motivate you to study. It can motivate you to do the work that you’re supposed to do to get that good grade.
Same thing at work if you have a project coming up, and it’s that stress to want to do well. It can push you to do well, to do your job, and do what it is that you’re supposed to do. So, there’s you know same thing in home life with family. You know it can be a motivator as well so that’s good stress that we can see.
“Stressed spelled backwards is desserts”
Bad stress that’s when it goes into things like it becomes anxiety, it becomes fear, it becomes things that stops you from living your daily life. From you know doing well in school because now you’re so scared about that test that now you have test anxiety, and you fail the test, you just blanked out because the stress was just too much, there’s definitely bad stress.
“Nothing is permanent. Don`t stress yourself too much because no matter how bad the situation is, it will change”
If you feel intensely stressed in a way that interferes with your daily life, you may be suffering from chronic stress. Symptoms are inability to concentrate, anxious or racing thoughts, constant worrying feeling, overwhelmed, chest pain, rapid heartbeat. Like any physical problem it can be worse. Chronic stress is treatable, and with the right help can be managed.
How stress affects the brain?
You’ve perhaps been stressed for the past few months thinking about your future or even your family’s health. This emotion of stress activates the hypothalamus-pituitary-adrenal axis, the HPA axis. Basically, the hypothalamus via the pituitary glands activates the adrenal glands which are situated atop the kidneys. In response, the adrenal glands secrete a hormone called Cortisol, the stress hormone.
“Brain cells create idea`s. Stress kills brain cells. Stress is not a good idea”
Our body thinks of this as a warning sign, as though we’re about to get eaten up by a bear. The cortisol first raises the activity level in the amygdala, the fear center of the brain, this gives rise to feelings of anger. This is the reason why we tend to lash out when we are stressed.
Have you ever found yourself saying I’m so stressed, I can’t think straight, I need stress therapy ? While the amygdala is working overtime. Cortisol travels to its next destination the Pre-Frontal Cortex, located at the front of our heads.
Your adrenal gland releases the stress hormones cortisol, epinephrine, also known as adrenaline, and norepinephrine. As these hormones travel through your blood stream, they easily reach your blood vessels, and heart. Adrenaline causes your heart to beat faster, and raises your blood pressure, over time causing hypertension. Cortisol can also cause the endothelium, or inner lining of blood vessels, to not function normally.
Prefrontal cortex function
Cortex is the thinking, and planning part of the brain. Excess cortisol sustained for long periods causes this region to shrink thereby, blurring our rational thinking. Another thing that happens when we are very worked up is that we can’t seem to remember where we’ve kept our phone, or our keys, even if it’s right in front of us.
Let’s see why that happens, actually the cortisol reaches the Hippocampus, the memory center of our brain. Excess cortisol lowers the production of brain cells in this region that is why we tend to forget everything.
But the worst damage of stress is that over time, it can change our cell structure right down to our DNA. It shortens the telomeres, the shoelace tips of chromosomes, which measure a cell’s age, and do you know the shorter the telomeres become the shorter is their lifespan.
“Too much stress literally causes the human brain to freeze, and shutdown temporarily”
Stress affects all body systems
You must be thinking that if all this is going on inside the brain, how am I feeling stress in my body? You are absolutely right, stress affects all body systems, but how? Remember that the body is still thinking of us being attacked by a bear, so it believes that the muscles need oxygen to fight or to run.
An amazing sequence of events takes place, the heart pumps faster, increasing blood pressure causing hypertension. This huge volume of blood starts going through our lungs to get oxygenated. That means we start panting, and getting breathless to inhale more oxygen.
Imagine our arteries like pipes which suddenly have high-speed blood gushing inside them. The pipes could burst so the body begins to thicken these arteries by accumulating a sticky substance called plaque, which in turn attracts cholesterol, and fats.
Extra thick walls mean that sometimes the openings of the arteries become too narrow, and the heart has to work double hard to push blood through them, and all these blocked arteries could lead to heart attacks. Do you know that over 60 patients suffering from irritable bowel syndrome, have psychiatric disorders, and chronic anxiety?
“A heart attack may feel Nothing like you imagined it would”
Another thing you might have noticed people tend to stress, eat before an important occasion, since the muscles require quick oxygen, cortisol increases our appetite, and signals the body to consume more energy-rich foods like carbs.
There are also many stress management courses, stress counseling, stress therapy, and stress inoculation therapy available these days. In my opinion the above given 6 best ways to cope with stress are natural, and without any kind of medication.
What is stress reaction
Cramming for a test? Trying to get more done than you have time to do? More than just an emotion, stress is a hardwired physical response that travels throughout your entire body.
In the short term stress can be advantageous, but when activated too often or too long it not only changes your brain but also damages many of the other organs, and cells throughout your body. Scientists now know that this is an early step in triggering the process of atherosclerosis or cholesterol plaque build up in your arteries.
“A good way to overcome stress is to help others out of theirs”
Stress can also have an effect on the way that your brain functions. The problem is when we’re under stress that the whole system is bypassed, and it goes via the amygdala. The amygdala is very closely linked to your fight or flight response. Therefore when you are under stress, the amygdala will result in your fight or flight response, engaging more rapidly.
Therefore you don’t have the outer human thinking that you would normally have. As a result, you might act in a way that you would later regret. When it comes to effective stress management, it’s important to focus on the factors that are within your perceived control.
One factor that is particularly useful to improve is sleeping. Nicotine, caffeine, and alcohol are often used as the de-stress technique. However, they actually drive up the activation of the sympathetic nervous system, and in doing so exacerbate stress more than help it, and thus become sources of stress.
(Wine? not a good idea)
Therefore the casual cup of tea or the occasional glass of wine to help de-stress after a long day might not be as effective as we once thought.
“Love yourself first, because that`s who you`ll be spending the rest of your life with”
Taking these factors onboard, and modifying your behavior will help you to combat stress, improve your ability to prepare for, react to, and recover from stresses in your life, ultimately improving your resilience.
If stress symptoms exist for many days, then you must look for stress counselling or consult a stress therapist soon as possible. You can also google, stress therapy near me.
6 Daily Habits to Reduce Stress & Anxiety
It may be difficult to do simple tasks because you’re too overwhelmed by your anxious thoughts and stressful to-do list. Well, to help relieve some of your stress and anxiety, here are some daily habits that can reduce stress and anxiety.
1. Washing Dishes
Washing dishes? Yes. According to researchers at Florida State University, washing dishes can have a positive effect on your well-being. In an effort to test which daily activities relieve stress, researchers conducted a study with the help of fifty-one students as subjects. They found that those who ‘mindfully’ washed dishes, reported a decrease in nervousness by 27 percent, and an increase in mental inspiration by 25 percent.
“Dirty Dishes: Thank heaven for dirty dishes, they have a tale to tell. By this stack of evidence, God is very good to us”
The control group, on the other hand, did not experience any of the positive effects of ‘mindful’ dishwashing. So how can you practice mindful dishwashing? You simply have to be aware of your sense while washing the tomato sauce off of your lasagna plate! Focus on the smell (it might not be great) try focusing on the smell of the soap.
Also, focus on the warm water, and the feel of the glasses in your hands. Grounding yourself in reality by focusing on your surroundings can help you relieve stress.
2. Cuddling, Hugging, & Holding Hands
Ah, the relaxing feeling of a cozy cuddle or warm hug. Well, that loving feeling you get when you hug, kiss, or hold hands with someone. It is due to the increased flow of endorphins humans often get from a loving hug. According to several studies, the pleasing chemical endorphins increase from cuddles and hugs.
On the other hand, the release of the stress chemical cortisol slows from hugs. So, next time you have a chance to hug someone you love? Go ahead, you’ll only feel happier and they will too! If you do not have anyone to cuddle with, a plushie would work too.
3. Make Good Posture a Habit
I think you are slouching right now, aren’t you? No? Then you’ve made me proud. We all are guilty of slouching at times, but there are some positive effects on maintaining correct posture. According to a study in the Journal of Behavior Therapy and Experimental Psychiatry, upright posture can have a positive effect and reduce fatigue.
“I want to get old gracefully. I want to have good posture, I want to be healthy and be an example to my children”
The preliminary study’s conclusions suggested that: “adopting an upright posture may increase positive affect, reduce fatigue, and decrease self-focus in people with mild-to-moderate depression.” So maybe you’re feeling a bit tired or inattentive? Try maintaining good posture for three minutes and see how you feel. Still feel tired? Maybe take a nap.
4. View Stress as a Challenge
When we are stressed or anxious we can often feel discouraged, and feel even more stressed or anxious due to these feelings. Think about it, if you continue to ruminate on a worrisome thought, your anxiety and stress will only grow. Instead, try viewing stress as a challenge.
Psychologist Kelly McGonigal recommends in her book The Upside of Stress to reframe any stressful event or anxious circumstance as a challenge.
Preliminary research shows, those who adopt this mindset exhibit fewer stressful events, and suffer less from negative health effects. Use this response to stress as an opportunity to grow as a person. View how you can react differently, and what to do in that situation. How will you feel in the long run if you react this way?
“Stop focusing how stressed you are, and Remember how blessed you are”
Think, what if you view your stress as a long-lost friend who needs a break or some talking to in order to calm down? Well, if you talk to them, you may just hit it off, and then you may not view stress as an enemy at all but as a friend who simply needs to be reasoned with.
I’m sure you’ve heard about the benefits of meditation. But if you know your day is bound to be busy, and stressful, put aside five or ten minutes each morning to ease into it with some mindful meditation. It will likely be difficult to jump into a full hour’s worth of meditation so take it in baby steps. Start with five minutes each morning.
Once you’ve mastered that? Add an additional five each week until you feel comfortable. Specialists recorded brain activity, and took scans of subjects’ brains while they meditated and after, while they completed everyday tasks. The scans still showed the changes in the brain activation patterns, continuing to the end of the study. This was the first time this sort of change had been discovered in the part of the brain known as the amygdala.
6. Go to Bed… On Time!
Do you go to bed on time? What time are you reading this article? If it’s past your bedtime, go to bed after this tip. If it’s not past your bedtime? I am once again proud. It is vital to our mental health that we get enough sleep. Sleep deprivation can impact our anxiety for the worse.
“Bedtime: The most anticipated time of the day since the alarm went off”
According to research, not getting enough rest can increase the brain’s anticipatory reactions. Also intensifying your anxiety, and stress levels. So check the clock. Is it past your bedtime? It’s time you make going to bed on time, a daily habit.
So, will you practice these habits? Which will you try first? And which habits help you to relieve stress and anxiety? Let us know in the comments. Remember, you’re not alone.
2 Best natural home remedies for stress
Work load, changes in life, relation ship difficulties, almost anything can triggers stress in fast phase life. Don’t you worry we have simple remedies that you can try at home.
- Massage some warm coconut oil on your scalp with gentle stokes for about 10 to 15 mins. Repeat this 2 to 3 times every week.
- Take a glass of hot milk, add to this a teaspoon of sugar (diabetic patient should consult your doctor before adding sugar). Mix this well and have this every night, and this will relax your mind.
Other Informational Guides
It depends on from person to person. Some people are coping with stress very effectively some people cannot. So, basically it depends upon the ability of the person to manage the stress, and tension. Sometimes it becomes very difficult for people to to come back to their normal self after this happens because stress is so much, and they tend to get burned out.
This is what basically stress is both in the lifestyle or in workplace. Stress, and tension can be considered as a fact of nature. So, when we learn to cope with stress, it becomes easy for us to deal with stress, and certainly can make our lives better. That’s all for how to reduce tension and stress with 6 best tips for stress relief.
My friend, none of us in this world are living without stress. We can find stress at workplace, stress at home, family stress, etc. It’s all up to us to make decisions whether to live with stress or live without stress, and enjoy our lives as much as we can.
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