We cannot completely get rid of stress, but we can make it so that it affects us as little as possible.
Stressful situations happen to people almost every day. Lack of time, difficulties at work, illness of loved ones – all this can throw you off balance. At such moments, the heartbeat increases, adrenaline is released, muscles tense, and breathing becomes erratic. These responses have developed to help humans survive, but the capabilities of the nervous system are limited – its defenses are gradually depleted.
Prolonged stress can weaken the immune system, provoke nervous breakdowns, and upset the psyche. According to doctors, many diseases are precisely stress-induced. It is almost impossible to protect yourself from stressful situations. But learning to manage your emotions and relieve stress is realistic. Meditation, yoga, and proper nutrition are helpful to abode this situation. But what about when you need to quickly pull yourself together? The main task in this state is to reduce the level of adrenaline in the blood. SculptArmy will tell you about the most effective methods that will help calm the nervous system and return to its usual state in a short time.
1.Breathe deeply for 5 minutes
A five-minute breathing exercise will help reduce the level of adrenaline and relieve tension. The most famous method is to slowly count to ten or twenty, controlling your breaths in and out. Straighten your back and pull your shoulders back. Breathe in slowly, without jerking, concentrating on each breath. Try to stretch the exhalation out and make it longer than the inhalation. Each breathing cycle is followed by a short pause of 3-5 seconds. This exercise increases focus, calms the nervous system, and reduces stress.
2.Have a glass of water
A glass of clean water will help you to quickly restore normal heart rate and relax. In addition to water, hot tea with dessert helps to cope with anxiety and agitation. Sweets stimulate the production of “happiness hormones“. At the same time, it is better to replace cookies and sweets with healthy treats. For example, honey, dried fruit, or dark chocolate. The latter well removes cortisol and catecholamines that cause stress. You can add ginger root, a sprig of oregano, a few mint leaves or jasmine flowers to your drink – these additives are known for their soothing effects.
3.Take a shower or bath
A warm shower with high pressure of water will not only relax muscles and improve blood circulation, but also calm the nerves. Another way to relieve emotional stress is to play your favorite music and take a hot bath. The effect is enhanced by adding a few drops of soothing chamomile, lavender, mandarin, or lemon balm essential oil to the water.
A few minutes of meditation a day can have a significant impact on your stress levels. What’s more, meditation improves focus and mental performance. You can download the free meditation app, listen to meditation podcasts, or watch YouTube videos to carve out a few moments of peace for yourself.
5.Look out the window or walk outside
Take a few minutes to just look out the window or just go for a walk. Admiring nature can help you relax and slow your heartbeat, and by daydreaming, you open up your creativity and find unexpected solutions to a problem.
6.Do sports or fitness activities
Exercise is good for both the body and mental health. A half-hour walk in the fresh air or a 15-20 minute outdoor exercise with light sport equipment, such as a loop band, resistance band, and jumping rope, will help to cope with stress and anxiety.
7.Listen to the music
Music, especially classical music, is a powerful stress management tool that can help lower your heart rate, blood pressure, and harmful stress hormones. It also improves mood and self-esteem.
8.Reduce screen and do a digital detox
Monitors of computers and smartphones, TV screens attract our attention from the moment we wake up until we go to bed. The resulting computer vision syndrome leads to headache and neck pain, nausea, and increased anxiety and depression. So try to disconnect as often as possible – literally. Instead of checking social media sites or texting a friend, turn off your monitor, close your laptop, and relax your eyes. Read a book or magazine, take a walk or make yourself a cup of coffee and chat with a colleague or family.