De-Stress

About Stress

                                                                                                   ^{source:apa.org}

In these modern times, all of us have a constant companion wherever we go and whatever we do, the name of this companion is “Stress”. Like everything in this world stress has its own positive and negative effects. De-stressing helps us to manage our job and health well.

Positive Stress is the one which drives us towards our goal, get our work done. This can be stressful to reach our target at our workplace, stress to complete our syllabus for an upcoming test, stress to reach a place on time. So there is small stress that we face in our day-to-day life. We overcome those stress by our hard work, sincerity, dedication and will power. But there is some stress which is long-termed and we cannot do much to overcome those stress. Thus it affect us negatively.

Negative Stress is the stress like having a health issue, bad relationships, constant stress and politics at the workplace, family issues. Managing negative stress can be challenging. The solution of negative stress is not entirely in our hands as there is always a third party involved like our boss, colleague, partner, friends, relatives, health. But we need to learn tricks to manage these kinds of stress so it does not affect our health and wellbeing.

According to the studies, about 87 percent of people suffers from stress worldwide. In India, the situation is even more alarming touching 89 percent. The main reason behind the stress is financial crunches, issues at workplace and personal issues.

Ill effects of stress

Constant stress not only affects our mind but also affects our body.

Many of us may have experienced that when we are stressed we get a headache and body pain. Stress can cause anxiety, restlessness, anger and irritability.

Long-term stress causes fatigue, insomnia and eating disorders. This combination causes obesity again obesity leads us to the new hell of cardiovascular issues. It’s just like a slow poison killing us from the inside. This poison is generated by the stress within ourselves.

Study conducted by the calm clinic suggests that anxiety release the hormone cortisol in bulk, this hormone negatively affects our immune system.It suppresses the power of our immune system to fight with the antibodies.

How to Manage Stress

Meditation and Breathing

                                                                                                   ^{source:tinybuddha}

When you are stressed make it a practice to take a few minutes for yourself to calm down your anxiety and tension. Just take a deep breath and release it slowly. This process signals your mind to relax. Thus, this can help you manage your stress level.

The process of meditation is the most effective medicine for your stress levels. Go to a calm place and sit straight with your back lined up(you can either sit on a chair or sit with legs folded) and concentrate on your breathing process. Breath in and breath out try to bring all the attention on your breathing process. Initially, you can start this process for about 3 to 5 minutes. Gradually you can increase your timing. The more you meditate the more powerful your brain becomes to handle any adverse situations.

Stay physically active

                                                                                              ^{source:health.harvard}

In an experiment conducted, they put some people suffering from stress on the treadmill for 30 minutes a day. They continued this process for 10 days. It was observed that they could successfully manage their stress to some extent. It was also observed that a single day of exercise can also improve your mood to many folds.

It is recommended by the Department of Health and Human Services to do 150 minutes of moderate exercise a week or you can do 75 minutes of vigorous aerobic activity a day.

Eat Well and Get a sound sleep

                                                                                            ^{source: guycouncelling}

A good night’s sleep is all you need to digest all the stress you have gone throughout the day. Sleep can regulate your emotional response to any event. If you don’t sleep properly, then the part of the brain regulating the emotional response does not do its job, as a result, you become hypersensitive and you become more stressful.

Your diet also plays an important role in controlling your stress. Minerals like Magnesium helps to reduce stress. It requires 310 to 320 mg of Magnesium for a woman in your daily diet. Magnesium-rich foods are almonds, spinach, chocolate and black beans, add them in your diet.

Laugh

                                                                                               ^{source: hopetocope}

Whenever you are in stress, find a way that makes you happy either watch your favourite comedy show, spent some time with kids or your close buddies. This really helps to decrease your stress.

According to many studies, laughter stimulates many organs as it improves our capacity to take oxygen so it improves our lungs, muscles and heart. Laughter also helps to release the hormone called endorphins which keeps us happy. This hormone has a soothing effect and helps us to fight stress.

Chew something

In 2008 a study conducted by the University of Melbourne discovered that chewing gum can reduce the production of cortisol, a stress hormone. It says that when we chew something it somewhat distracts us from the stress

Enjoy a greenery near you

                                                                                     ^{source: indiatvnews.com}
According to the study of Physiological Anthropology touching, smelling and watching the plant grow can reduce physiological stress.

Nowadays many offices are giving contracts to the plant nurseries to make their space more green with indoor plants. The idea is if you cannot go outside to enjoy the greenery of nature. Then at least you can have some feel of it in your workplace where you spent so much time.

Take a trip outside of your town

Vacation with friends and family is the ultimate solution for your stress.

According to a Japanese study, a three day's trip reduced can help to manage the stress hormone cortisol. This can make you feel refreshed and rejuvenated. Then you can return with a fresh mind and can make a fresh start of your work.

Enjoy some music

According to research, music is an effective way to treat stress. Just relax put on your favourite soothing music and enjoy the moment. Later you can feel some difference in your mood. Your mood will definitely be in an improved version.

Music therapy is being adopted in many hospitals to treat their patients. It can help reduce the chronic pain of some patients. It can also improve the mood of nursing students or general students. In surgery patients who have a lot of stress before the operation, hospitals recommend them to hear the favourite numbers to reduce their stress level.

Develop a hobby

Sometimes the key to avoiding stress can be a distraction. So If we get ourselves engaged in something we love enjoy reading, writing, cooking, learning to play instruments, dancing, singing, socializing, travelling. Then this can help us a lot to de-stress ourselves.