9 simple and effective ways to relieve stress

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

The effectiveness of these elementary methods has been confirmed by research.

1. Breathe deeply

This advice is as simple as anything ingenious. Taking deep breaths in and out is a quick way to reduce stress levels. According to research, proper breathing normalizes blood pressure and relaxes the body. At the same time, it is important to think on abstract topics. If you continue to solve a stressful problem in your head, this method will be ineffective.

2. Laugh more

Don't reproach yourself for watching funny videos on YouTube or another episode of a sitcom. You are not procrastinating, but fighting mental stress. Laughter lowers levels of the stress hormones cortisol and adrenaline.

However, scientists have been able to prove that just a premonition of fun gives a similar effect. That is, to improve mood and relaxation, it is enough to learn about the release of a new series of your favorite humorous show, and watching it will allow you to consolidate the result.

3. Make a to-do list and cross out unnecessary things from it

A clear action plan will allow you to rank tasks as urgent and not so. With a to-do list in hand, it's easier to focus, assess how long it will take to complete them, and relax.

At the same time, feel free to postpone until tomorrow what you can, but do not have to do today. Excessive demands on yourself are one of the most common causes of stress. Therefore, down with perfectionism, allow yourself to be imperfect and relaxed.

4. Give up alcohol

Drinking to relax is actually driving you into a vicious circle. Studies have shown that acute stress triggers more alcohol consumption, and alcohol, in turn, raises stress levels. So a little sobriety on the way to relaxation doesn't hurt.

5. Get exercise

You don't have to train for a marathon or swing a pound kettlebell. Any physical activity that you enjoy will work against stress, including walking in the fresh air. Activity stimulates the production of the hormone of joy - endorphin, so the hardships of life are easier to bear.

6. Eat chocolate

Scientists conducted an experiment in which medical students ate 40 grams of dark or milk chocolate daily. The control group dispensed with this sweetness. After 14 days, there was a decrease in stress levels among students who ate chocolate. At the same time, the delicacy worked on women more effectively than on men.

7. Maintain your family budget

According to the American Psychological Association, financial issues have a detrimental effect on the stress levels of US residents. Obviously, money isn't just stressing Americans.

To make yourself less nervous, manage your family budget, taking into account all expenses and planning expenses. In this case, you do not have to fear that finances have already dragged out romances, and the salary is not soon.

8. Read books

Researchers at the University of Sussex have proven that even six minutes of reading is enough. to reduce stress levels by 68%. According to scientists, the human mind focuses on the ups and downs of the literary world, while reducing the tension in the muscles, including the heart. For maximum effect, it is worth reading good literature, not chatting on the Internet.

9. Get enough sleep

Easier said than done advice. However, getting adequate sleep is one of the most effective ways to relieve stress. Studies have shown that anxiety levels are much lower in people who sleep more than 8 hours a day on average. Those who fall short of 7 o'clock complain of feeling unwell, lethargy, and inability to concentrate.

Sleep during the day with a full night's sleep, in turn, lowers the level of cortisol.