Stress is a normal thing that can happen to people of all ages, but managing stress may be different for each person. Some people may still not be able to find a way to reduce stress that is effective for them, so they have to rely on medicine or doctors. Try following the stress reduction methods that Health recommends first. We guarantee that it is not difficult and that you will see real results.
Signs that we are stressed
- Heart beats faster
- Increased breathing
- restless
- No concentration
10 easy ways to reduce stress on your own
- Keep your body moving
Exercise not only helps us to have a stronger body, but also makes our mind stronger. One possible reason is that when we focus on exercise, we forget about stress. Including being able to release all our energy, which also increases the level of the hormone serotonin that helps us sleep easier. If you are short on time or do not have space, you can do easy exercises at home by doing yoga.
- Reduce alcohol consumption
Who says drinking alcohol is good for stress? A 2017 study of more than 63 studies found that reducing alcohol intake can reduce the risk of depression. Drinking large amounts of alcohol can interfere with the functioning of neurotransmitters that control positive mental functions. Disrupted neurotransmitters can result in certain disorders, including stress.
- No smoking
Like drinking alcohol, many people smoke when they are stressed. However, studies have shown that smoking can increase your risk of developing stress over time. Nicotine and other substances in cigarettes have also been linked to an increased risk of developing stress.
- Control caffeine intake
Drinking caffeinated beverages such as coffee and tea is also associated with stress. Caffeine can cause agitation and nervousness, which are not good for those under stress.
- Get enough sleep
Sleeping at a regular time at night has a significant impact on stress levels. Go to bed as soon as you feel sleepy. Avoid forcing your eyes open at night. Stop using phones, tablets, computers, and televisions. Avoid drinking coffee and eating heavy meals before going to bed. Adjust the bedroom lighting so it’s not too bright. Adjust the air conditioning so it’s not too hot or too cold. Get at least 6 hours of sleep per day.
6.meditate
Meditation is a great way to relax and reduce stress in the brain because it allows our brain to focus on something else, not the thing that makes us stressed. Meditating for 30 minutes a day can clearly help relieve stress. If you don’t want to sit still, you can also walk around the ufabet https://ufabet999.app room and meditate.
- Eat a balanced diet
Diet is another factor that can affect our stress levels. If you are low in blood sugar, dehydrated, and have consumed too many processed foods and foods that are high in sugar, it can increase your stress levels. So, it is important to balance the types of foods you eat each day. Drink enough water, reduce your intake of processed foods, and eat more complex carbohydrates (brown rice, whole wheat bread), fruits, vegetables, and lean proteins.
- Practice deep breathing
Believe it or not, we are not taking many deep breaths these days. We tend to take short, rapid breaths, which can cause our heart rate to increase, which can make us dizzy, lightheaded or anxious. Practicing slow, deep breathing can help bring our breathing back into a normal pattern and can help relieve stress.
- Try aromatherapy
Aromatherapy, or therapeutic scents, is another way to relieve stress. Try setting up your desk and bedroom with scented candles or incense sticks that have relaxing scents like bergamot, lavender, clary sage, grapefruit, and ylang ylang. There are also oils that can be applied to your skin or massaged before bed.
- Drink chamomile tea
Chamomile tea has a relaxing effect and helps you sleep better. Research has even suggested that chamomile tea has a sleeping pill-like effect, helping you fall asleep more easily. Anyone who is stressed and has trouble sleeping can drink warm chamomile tea before bed.