You are braver than you believe, and stronger than you seem, and smarter than you think.
Stress is a serious health concern, known as the ‘silent killer’. Stress is an essential part of life and it is impossible to find a person who has not dealt with stress. Despite its portrayal as harmful for health, it is helpful too in many life’s situations. The stress build-up is a normal body reaction to life-threatening situations, ingrained in our prehistory survival skills that helps us humans to rule over the earth. It becomes problematic when it becomes excessive.
Everyone deals with stress whether originated from family, peers, societies or any other outside sources. Apart from negative affect on health, chronic stress may cause early aging. Chronic stress is linked to both physical and psychological symptoms such as depression, heart disease, high blood pressure, and many other health issues along with emotional issues. The best way to cope with stress symptoms is regular physical exercise. It can be running, swimming, yoga, outdoor sports, etc.
6 Effective ways to reduce stress symptoms:
Breathe (Deep Breathing):
It might sound odd but yes, deep inhaling and exhaling helps you calm your nerves. Good breathing techniques help you in all realms of life: mental, emotional, spiritual and physical. Whenever you feel stressed, bring your attention to your breathe. Sit in a relaxed position, inhale slowly and deeply through nose. Exhale more slowly probably twice the time of inhaling. Practice this exercise whenever you have time. After all, what can be more important than breathing?
Meditation is an ancient mind-body practice for relaxation and general health wellbeing. Various research shows mediation not only helps in stress reduction but also helpful in anxiety, insomnia and depression. There are various mediation techniques but often the practice involves following steps:
- Find a calm place
- Sit on any comfortable position
- Inhale slowly and deeply, and exhale more slowly
- Focus on anything such as an object, image or even a mantra
- Enjoy yourself
Turn on your favourite classic music, drop lavender in bath tub. Relax and imagine a place or scenario that makes you feel happy. As stress causes contraction of muscles, hot bath may keep the muscles loose.
There can be nothing better than a good body massage to melt away your tensions. Although professional massagers are at great help, you can do it yourself if you don’t have time. Take any aromatherapy essential oil. Pour onto your scalp, gently massage with your fingertips. Reach your way down the body and end with your feet. Practice this minimum twice in a week.
15-20 minutes of daily sunbathing during the morning time may boost your serotonin levels and can boost your mood and spirit. Sun exposure helps the body in making Vitamin D which helps in better sleeping, reducing depression, and also stronger bones.
Run, play, dance, swim; whatever you like. Just 30 minutes of daily physical activity all you need to help you in fight against stress. Exercise has been proven an effective weapon against many types of stress symptoms.
Writing your goals and objectives help you focus on most important things. Writing makes your goals clearer and more achievable. You can also write down whatever is troubling in your mind to find out whether your thoughts have a distorted thinking or possibly you should do something about a pressing problem.
Often poor diet results in many health related problems. Take nutritious food mostly plant based and unprocessed food in your diet, complement it with supplements such as Omega3, fatty acid and adequate amount of fruits.
Eat some chocolate
Sometimes, just relax and have a chocolate. Research shows that eating dark chocolate has many health benefits apart from reducing stress. The antioxidants found in chocolates reduces blood pressure, cholesterol and reducing inflammation.