Stress Management: 10 Tips to reduce and relieve Stress (2020)
Updated: Jun 1
The next tips will help you to reduce the Stress in your life. Stress management is very important for health; high amounts of stress degenerate the organism and cause diseases and health problems. Some physical symptoms of stress are insomnia, headaches, low energy, constipation, low libido, and irritability. But in log-term Stress could cause serious illness like heart disease. As your body perceives stress, your adrenal glands make and release the hormone cortisol into your bloodstream. Often called the “stress hormone,” cortisol causes an increase in your heart rate and blood pressure. When the adrenal glands release cortisol into your bloodstream, the hormone triggers a flood of glucose that supplies an immediate energy source to your large muscles. It also inhibits insulin production so the glucose won’t be stored but will be available for immediate use. Cortisol narrows the arteries, while another hormone, epinephrine, increases your heart rate. Working together, they force your blood to pump harder and faster. If your entire life is high-stress and always in high gear, your body may constantly pump out cortisol. This has several negative effects...
1. Increased blood sugar levels. Insulin typically helps the cells convert glucose to energy. As your pancreas struggles to keep up with the high demand for insulin, glucose levels in your blood remain high and your cells don’t get the sugar they need to perform at their best.
2. Weight gain. As your cells are crying out for energy, your body may send signals to the brain that you are hungry and need to eat. Studies have demonstrated a direct association between cortisol levels and calorie intake in populations of women. False hunger signals can lead you to crave high-calorie foods, overeat, and thus gain weight. Unused glucose in the blood is eventually stored as body fat.
3. Suppressed immune system. Cortisol’s positive action to reduce inflammation in the body can turn against you if your levels are too high for too long. The elevated levels may actually suppress your immune system. You could be more susceptible to colds and contagious illnesses. Your risk of cancer and autoimmune diseases increases and you may develop food allergies.
4. Digestive problems. When your body reacts to a threat, it shuts down other less critical functions, such as digestion. If the high-stress level is constant, your digestive tract can’t digest or absorb food well. It’s no coincidence that ulcers occur during stressful times and people with colitis or irritable bowel syndrome report better symptom control when they get their stress under control.
5. Heart disease. Constricted arteries and high blood pressure can lead to blood vessel damage and plaque buildup in your arteries. They could be setting the stage for a heart attack or stroke.
1 - Do aerobic exercise often
Physical activity reduces Stress, Studies show that it is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function. This can be especially helpful when stress has depleted your energy or ability to concentrate. When stress affects the brain, with its many nerve connections, the rest of the body feels the impact as well. So it stands to reason that if your body feels better, so does your mind. Exercise and other physical activity produce endorphins—chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress. Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects.
Some people notice an improvement in their mood immediately after a workout. Those feelings don’t end there, but generally become cumulative over time. Chances are, you will notice increased feelings of well-being as you stay committed to a consistent exercise routine. If you do not have time to go to the gym, it is possible to work out at home as well but you need to know the right exercises, it is because of this that Workout Anywhere® is a great option for you. It was designed for helping busy parents live healthier lifestyles anywhere !
Physical activity improves your body’s ability to use oxygen and also improves blood flow. Both of these changes have a direct effect on your brain. Exercise also increases your brain’s production of endorphins. Endorphins are the “feel-good” neurotransmitters that are responsible for the coveted “runner’s high.” This is the sense of well-being and euphoria that many people experience after exercise.
2 - Practice a daily Meditation or Yoga
Meditation and Yoga are well known to be a great antidote to stress. Yoga can help reduce stress because it promotes relaxation, which is the natural opposite of stress. Yoga can benefit three aspects of ourselves that are often affected by stress: our body, mind, and breathing. Yoga combines many popular stress-reducing techniques, including exercise and learning to control the breath, clear the mind, and relax the body. Our minds are constantly active, racing from one thought to another, spinning possible scenarios for the future, dwelling on incidents from the past. All this mind work is tiring and stressful. Yoga poses are good exercise and can help loosen up the tense muscles in your body. The areas of the body that tend to carry the most stress are the neck, shoulders, and back. The key to getting the best out of each pose is to focus not only on your body, but also on your mind and breathing.
Meditation can produce a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process may result in enhanced physical and emotional well-being. The book Stress Less, Accomplish More has unique meditation exercises that will help you manage stress and become the productive, energetic, happy person you know you can be. The techniques described on its pages will improve your sleep, strengthen your immune system, and increase neuroplasticty. It is a powerful tool to eradicate stress from your brain and body.
3 - Eat healthy
There are some foods that help to reduce stress and there are others that increase your stress like GMOs and eating some animals. Genetically Modified food contains poison that is not healthy for your cells, imagine what can do this aliments with pesticides to your tiny cells if those toxics can kill insects that are bigger and stronger than your cells and do not forget that your body is just billions of cells everywhere. Even your bones are cells, this is why organic food is the best option to reduce stress as well as organic animals. Because it is important that the animal you eat was healthy and lived a happy life in freedom.
When the animal you eat suffered and lived in a stressful condition those memories are attached to your cells something that doctors and pop-scientists could deny but these people have quite a backward knowledge, many of them still do not know that we have a spirit, even if it is measurable and detectable, and the Spirit is a very important part of our bodies. Also, many doctors and pop-scientists only studied to work for large corporations that use science only to support the demand for their toxic products such as Monsanto and other large pharmaceutical companies whose existence is not necessary for the community because herbs and plants are great medicaments without negative side effects, but they are not a good business this is why they maintain the society ignorant of their properties otherwise in the school will teach about them, something that I consider as "strategic knowledge".
So, eat healthy animals and eat often the next aliments that are popular for reducing stress...
Chocolate stimulates neural activity in areas of the brain associated with pleasure and reward, which in turn decreases stress and improves your mood. Out of eight studies on chocolate and mood, five showed improvements in mood, and three showed “clear evidence of cognitive enhancement,” according to a systematic review published in the journal Nutrition Reviews. Further research presented at the 2018 Experimental Biology meeting found that eating 48 grams of organic chocolate with 70 percent cacao increased neuroplasticity in the brain, which could have positive effects on memory, cognition, and mood.
Improvements in brain health may be due to the high levels of flavonoids in dark chocolate, which research, like a study published in April 2018 in The FASEB Journal, has found to have accumulated in regions of the brain responsible for learning and memory.
Blueberries reduce the stress by boosting serotonin levels (the happy hormone) and regulating our brain function, which can help counteract depression and anxiety. Their high content of vitamin C and antioxidants, blueberries can help regulate and prevent spikes in cortisol levels, by repairing and protecting cells damaged by the stress hormone; thus helping to calm nervous disorders such as anxiety.
Avocados are rich in stress-relieving B vitamins and heart-healthy fat that may help to lessen anxiety. It contains high levels of folate may help to decrease the risk of depression because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.
Cashews are also a great source of zinc, a mineral that plays a major role in managing the body and brain's response to stress. It's been found that individuals with chronic anxiety show signs of improvement with zinc supplementation. When researchers gave zinc supplements to people who were diagnosed with both anxiety symptoms (irritability, lack of ability to concentrate) and deficient zinc levels over a course of eight weeks, the patients saw a 31% decrease in anxiety, according to Nutrition and Metabolic Insights. This is likely because zinc affects the levels of a nerve chemical that influences mood. If you're already getting enough zinc, it may not help to improve your mood eating cashews, be aware of that.
As one of the top sources of vitamin C, oranges are thought to be a great way to relax and lower stress levels. Cortisol is a hormone that causes stress and vitamin C lowers your cortisol levels, as well as lowers your blood pressure. According to the University of Maryland, large doses of vitamin C have been proven to reduce both physical and mental responses to stress.
Junk food and refined sugars low in nutritional value and high in calories can leave us feeling out of energy and sluggish. A healthy diet, low in sugar, caffeine, and alcohol, can promote health and reduce stress.
4 - Sleep well
Sleep is a powerful stress reducer. Following a regular sleep routine calms and restores the body, improves concentration, regulates mood, and sharpens judgment and decision-making. Lack of sleep, on the other hand, reduces your energy and diminishes mental clarity. A good night's sleep makes you able to tackle the day's stress more easily and solve problems easily. When you are tired, you are less patient and more easily agitated, which can increase stress. Sleeping problems are a common sign of stress among depression, anxiety, tension, poor concentration, and apathy. If you are unable to sleep because you are stressed I recommend reading this article with 10 tips to battle insomnia naturally.
Most adults need 7-9 hours of sleep per night. Practicing good sleep hygiene along with stress-lowering tactics can help improve your quality of sleep. You might find that you can’t concentrate as easily without sleep. Research demonstrates that lack of sleep renders you more emotionally reactive, more impulsive, and more sensitive to negative stimuli. These sleep-driven cognitive impairments can give rise to stress in any number of ways, from creating difficulty in relationships to causing problems with job performance. A good method to reduce stress and create the right environment for sleeping deeply is by using a Chi generator pulsing the Life Force energy at the frequency of 3.5 Hz. When the environment has abundant Life force on this pulsation your brain relaxes tremendously and this is how this device helps people with sleeping disorders to sleep deeply. I was a person suffering from insomnia for over 15 years, and the use of a Chi generator solved my problem.
5- Wear jewelry with the next crystals
Wearing jewelry with the next crystals will help to reduce your stress specially if you are using pure silver because it boosts the magnetic fields of those stones. It will also help to carry the stone with you wherever you go and they are cheap.
It is a natural tranquilizer, it relieves stress and strain, soothes irritability, balances mood swings, dispels anger, rage, fear, and anxiety.Amethyst carries a high frequency that protects the energy field, clears the aura and chakras, and purifies the individual, removing any negative energy and allowing them to move forward in life, into higher states of consciousness. Wearing jewelry with Amethyst is helpful in keeping you in harmony and free from picking up negative or unwanted energies from the environment.
It brings deep emotional healing, soothing and reducing stress and depression. Lepidolite dissipates negativity and insists on being used for the highest good. It is one of the best mood stabilizers gemstones, it contains a high amount of lithium, which is also used in anti-anxiety medication. It balances the mind and spirit, especially when you need to cool off fiery emotions. This gentle healing stone stimulates all chakras, dissolving energy blocks keeping you from true happiness. Lepidolite aids in overcoming any kind of emotional or mental dependency.
Pink tourmaline shares some of the clearing and balancing characteristics of black tourmaline, but works on the emotional level. If you are struggling with an emotional response to stress, pink tourmaline can help you find calm and balance.
Meditating with pink tourmaline can surface old emotional patterns and help resolve them, especially ones that are interfering with your spiritual growth. It can restore your sense of adventure and willingness to risk your heart on new ventures and relationships. If you have been feeling dejected, stressed or lacking interest in life, this lovely pink stone will help to bring back your passion for living.
During stressful times, when you are fearful or panicky, this crystal can be used to calm you, and will assist you to release the fear that you are holding onto. Rhodonite is helpful within the emotional body, for healing shock and soothing tension and stress, and it also has many other good healing attributes within the physical body. Keep a piece of this stone close to your body if you are stressed, the energy of this crystal it is a good way to relieve stress.It can be used as a remedy, or first aid stone, during times of severe panic. It may help if you are going through issues in your life, where you find it hard to cope.
Its calming energies reduce stress and quiet the mind. Aquamarine has an affinity with sensitive people. It can invoke tolerance of others and overcomes judgmentalism, giving support to those overwhelmed by responsibility. Clarifies perception, sharpens the intellect and clears confusion. This crystal will help you uncover deeper truth, especially problems that cause traumas. While wearing it, you will ward off old traumas, it will help you move forward without fear. This stone will keep you away from abusive people and help you reveal the truth hidden behind them. By recognizing harmful patterns you will be able to live a fuller and happier life.
6 - Use CBD oil
CBD oil has grown in popularity over time because of its effectiveness in the fight against anxiety, depression, and stress. CBD works to quell the signs and symptoms of anxiety, depression, and stress by interacting with more than 65 areas within the body. Beyond the glowing testimonials of individuals who successfully treat their anxiety with CBD oil, there is also a growing body of scientific evidence that CBD works.
Research studies conducted show that CBD quells anxiety by positively invigorating neural regeneration as well as neurotransmitter systems, and also regulating the endocannabinoid system that becomes dysregulated through chronic stress. CBD also binds to serotonin receptors, specifically the 5-HT1A receptor that is responsible for anxiety disorders. In binding to these receptors, CBD is able to calm down anxiety just as well, if not better than most prescription anti-anxiety medications.
Your body naturally produces cannabinoids, which are used throughout your body and brain in the endocannabinoid system. This system can become dysregulated under chronic stress. However, CBD oil could help restore balance to thendocannabinoid system by preventing the overstimulation of your CB1 receptors and by boosting your body’s production of endocannabinoids. Rodent experiments show that CBD relieves OCD and other anxious behaviors by acting on the endocannabinoid system, which is involved in the processing and forgetting our fears.
7 - Use the next Essential oils
Aromatherapy has been used since ancient times to promote feelings of calm and relaxation. Inhaling and topically applying pure essential oils can help to alleviate stress, insomnia or depression. This natural solution works by stimulating areas of the brain that are responsible for our emotions. Combined with practicing mindfulness, essential oils can effectively help to release negative emotions, calm the mind and reduce stress.
The next essential oils of the next herbs are the best to reduce stress and anxiety...
This essential oil is a type of essential oil commonly used in aromatherapy. Absorbing ylang ylang essential oil through the skin may help reduce stress levels, according to a study published in Phytotherapy Research in 2006. Additionally, a study published in the International Journal of Neuroscience in 2008 found that inhaling the aroma of Ylang ylang essential oil helped increase feelings of calmness.
It is one of the best-known essential oils in aromatherapy, lavender oil is prized for its calming effects on the body and mind and ability to lessen anxiety. A number of studies show that the oil may offer some anti-anxiety benefits. One of them is a study published in the Journal of Alternative and Complementary Medicine, for instance, participants were exposed to a stressor prior to completing a memory task. Those who inhaled a lavender aroma prior to being stressed performed better than those who inhaled a placebo aroma.
Chamomile oil is made from the flowers of the plant German chamomile (Matricaria recutita or Chamomilla recutita). Chamomile promotes inner calm, reduces anxiety and calms the nervous system. It can also be used to reduce inflammation of the digestive tract, regulating mood and stress levels. For stress relief, combine chamomile essential oil with a carrier oil, and apply to the solar plexus and belly button. Researchers observed a significant reduction in depression symptoms after eight weeks of treatment in the group that were given chamomile extract. However, it’s important to note that while chamomile extract can be taken orally, chamomile essential oil should not be ingested.
8 - Take the next herbs daily
Stress is a state of mental or emotional strain or tension, which can lead to underperformance and adverse clinical conditions. Any kind of stress, whether it’s physical or mental, can result in feelings of anxiety and nervousness. Stress affects the ability to deal with life; it affects the immune system, the sex life and even the brain. It makes sense that we’d feel better if we could better handle stress. Well, this could be possible by taking the following plants, which are Adaptogens, that means, they would help to fight stress ...
Matcha tea reduces mental stress and helps to relax and stay more focused after drinking it. That’s because matcha contains L-theanine. L-theanine is an amino acid that increases alpha waves in the brain. It makes us feel calm but still focused and alert. Studies show increased alpha waves improve overall cognition, retention, and recall while also reducing emotional and mental stress. But not all matcha is created equal. Low-quality matcha has 60 – 80% less L-theanine than high quality, ceremonial grade matcha. This happens as tea leaves mature over the summer and as a result of poor production methods.
Studies into L-theanine’s capacity to reduce stress number in the thousands. It’s well documented to increase dopamine levels in the brain, creating that sense of well-being and even happiness. With today’s high mental stress lifestyles, a good quality matcha packed with L-theanine could help us all live healthier, happier lives.
Ashwagandha root extract safely and effectively improves an individual's resistance towards stress and thereby improves self-assessed quality of life. It reduces the symptoms of stress and its comorbidities (fatigue, temporary cognitive impairment, etc.) as well as biomarkers such as cortisol.
Stress and the adrenal glands are inextricably connected. The adrenal glands produce cortisol, a stress hormone that is quicker to release than the more physically noticeable stress hormones like adrenaline. Ashwagandha boosts the adrenals by supporting normal HPA axis function — meaning, it helps the hypothalamic, pituitary and adrenal glands communicate effectively. When the three aren’t working in sync, your stress response can become trigger-happy, or your body could respond with intensity that doesn’t match the situation.
This tiny root is also considered to be adaptogenic because it can help the body to maintain the appropriate level of cortisol. Turmeric can help stabilize mood and combat depression. There is now an abundance of research suggesting that depression is an inflammatory disease that develops as a result of chronic low-grade inflammation and oxidative stress. Turmeric’s antioxidant properties can help reduce oxidative stress, a primary cause of depressive disorders. Depression is also linked to reduced levels of brain-derived neurotrophic factor (BDNF) and a shrinking hippocampus, a brain area with a role in learning and memory. It boosts BDNF levels, potentially reversing some of these changes. If you’re dealing with anxiety or severe fluctuations in perceived quality of life, Turmeric might be the supplement need.There is also some evidence that Turmeric can boost the brain neurotransmitters serotonin and dopamine. Turmeric is not a cure for stress, depression or anxiety but the human studies have indicated that it is a good complementary treatment. It seems to have a positive impact on neurotransmitter balance and overall cognitive function.
9 - Spend time with your friends, or in nature
Spending time with family and friends is an important buffer against stress. In one study researchers found that children who had a negative experience while their best friend was present not only felt better about themselves afterwards but also had lower levels of cortisol, the stress hormone, than those who did not have a friend present. It can be helpful to share your problems with people who care for you. If a friendship seems to be causing you more strife than comfort, consider taking a break from it. Space can help you achieve clarity about whether that particular relationship is good for you or should be gently let go.
Being in nature, or even viewing scenes of nature, reduces anger, fear, and stress and increases pleasant feelings. Exposure to nature not only makes you feel better emotionally, it contributes to your physical well-being, reducing blood pressure, heart rate, muscle tension, and the production of stress hormones. Spending time in nature calms your nerves and results in a sense of belonging to the world at large that is vital to mental health. Nature features scenes that gently grab her attention instead of suddenly snatching it away and calming her nerves rather than exhausting them. One study found that a nature visit of 20 to 30 minutes three times a week was most effective for reducing levels of cortisol (the “stress” hormone) in the body. Another study showed spending a minimum of 120 minutes in a natural environment – compared with having had no contact with nature in the last week – significantly increased the likelihood that a person would report feeling in good health and having high wellbeing.
10 - Practice thought management
Whether positive or negative thoughts, you build momentum on a thought process by continuously focusing on it. If you are getting caught up in a negative spiral of your own thoughts, you need to make a conscious effort to choose different thoughts. Choosing alternative thoughts will bring more awareness to the positive, which changes your energy and in turn, affects your interactions with people around you. Instead of ruining the rest of your day by complaining about your morning, focus on what you can do to show up differently and not pay your grumpiness forward.
What we think, how we think, what we expect, and what we tell ourselves often determine how we feel and how well we manage rising stress levels. You can learn to change thought patterns that produce stress. Thoughts to watch out for include those concerning how things should be and those that overgeneralize sets of circumstances. Practicing deep breathing for a few minutes each day will help to keep feelings of stress under control. You can control your thoughts, which empowers you to have a balanced outlook on life. You can take a few minutes for yourself out of each day to reset and breathe deeply.
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