Unfortunately, stress and anxiety are common these days, and the hectic lifestyles we lead bring numerous problems on a daily basis.
In the case of stress, the amygdala (the brain area that contributes to emotional processing) sends a distress signal to the hypothalamus., and it uses the nervous system to communicate with the rest of the body, stimulating the fight-or-flight response.
This, in turn, leads to outward physical reaction associated with stress, like increased heart rate, deeper intake of oxygen, heightened senses, and a rush of adrenaline, and causes the release of cortisol. )This hormone restores the energy that the body used up with the fight-or-flight response, and when the stress is gone, its levels drop, causing tiredness.
According to the Mayo Clinic:
“Stress symptoms may be affecting your health, even though you might not realize it. You may think illness is to blame for that nagging headache, your frequent insomnia or your decreased productivity at work.
But stress may actually be the culprit. Stress that’s left unchecked can contribute to many health problems, such as high blood pressure, heart disease, obesity, and diabetes.”
When it comes to the common effects of stress, these are the following:
A headache
Muscle tension or pain
Change in sex drive
Stomach upset
Irritability or anger
Sadness or depression
Overeating or undereating
Feeling overwhelmed
Sleep problems
Chest pain
Fatigue
Anxiety
Restlessness
Lack of motivation or focus
However, if you can find 10 minutes daily to do the following exercises, you will relax the body and mind and find peace in life:
1. Meditation
Meditation is a way to relax and heal the body and mind, as it focuses on the inside of the body, instead of the irritating factors around you.
2.Adult coloring books
This is a way to refocus the attention, and according to clinical psychologist Scott M. Bea, Psy. D.
“Adult coloring requires modest attention focused outside of self-awareness. It is a simple activity that takes us outside ourselves. In the same way, cutting the lawn, knitting, or taking a Sunday drive can all be relaxing.”
3. Essential Oils
Essential oils have been used for centuries, as a natural treatment for anxiety. They help to fall asleep, improve overall health, and lower stress.
4. Writing Down Your Feelings
Writing down is very important as it gives you an opportunity to control your feelings and thoughts, lower stress, and analyze all traumas in life.
5. Chewing Gum
Studies have shown that chewing gums effectively lower stress and improve mood, fight anxiety and fatigue.
6. Laughter
Laughter improves mood and decreases the amount of stress, so next time you are feeling anxious, find something funny and leave the laughter to solve the issue.
7. Listen to Music
Music has a huge impact on mood, so start listening to your favorite songs when under stress.
8. Mindful Breathing
This is the technique of focusing on the breath to soothe the nerves and thus relieve stress. In the case of stress, try mindful breathing to reduce the anxiety and soothe the body.
9. Hold An Ice Cube In Your Hand
According to the San Diego-based psychotherapist Edie Stark, LCSW, MSc holding onto an ice cube can fight acute anxiety. “By holding the ice cube, your system will want to focus on the coldness in your hand rather than whatever may be causing the panic. The discomfort from the cold will also act as an intentional distraction.”
10. Cuddle
Cuddling is one of the best ways to reduce stress, as our brains tarts releasing the hormone oxytocin, which inhibits cortisol and improves mood.
11. Get a Pet
Time spent with a pet is a perfect anti-depressant, that lowers the stress levels and boosts mood.
Moreover, the Mayo Clinic suggests:
“If you have stress symptoms, taking steps to manage your stress can have numerous health benefits. Explore stress management strategies, such as:
Regular physical activity
Relaxation techniques, such as deep breathing, meditation, yoga, tai chi or getting a message
Keeping a sense of humor
Socializing with family and friends
Setting aside time for hobbies, such as reading a book or listening to music”