Stress and physical and mental exhaustion are common to most people. Whether due to conflicts in family relationships or professional problems, anxiety invades the body and mind, raising blood pressure and causing discouragement. However, it is possible to relieve stress without having to resort to medications.
For this, there are some practices that can be inserted in the routine and that cause relaxation. Although the stressful situation has no day or time to happen, it is possible to work to undo its effects and find a balance.
So read on for some ways to relieve stress and have a more peaceful life.
1. Take at least a short walk
One of the best known ways to relieve stress is physical activity, as moving the body reduces stress hormones, such as cortisol, and helps to release endorphins, substances that are natural painkillers and act to improve mood.
In addition, physical exercises have a direct impact on improving sleep, which is always affected by anxiety, and also promote confidence and mental well-being .
For those who don’t have a lot of time to exercise, know that even a 20-minute walk is enough to feel some beneficial effects. In this case, choose to walk in a park or a wooded place, where the mind and body can get in touch with nature.
The important thing is to find an activity that you enjoy doing and that generates pleasure, because this way you create a positive habit, which helps in reducing the symptoms of stress; insomnia, irritability, tiredness and anxiety.
2. Learn breathing exercises
Stress causes some reactions in the body that are out of control, so it is possible to feel your heart beat faster, your breathing to speed up and to become breathless.
To regain control, there are some breathing exercises that can be learned, from deep breathing, counting to five and exhaling to abdominal, paced or diaphragmatic breathing techniques.
Slow and deep breathing causes the lungs and belly to expand, this helps to slow the heart rate, creating more tranquility for the body and mind.
When nervousness increases, stop and take a deep breath. Thus, the balance will be restored and the toxins will be eliminated, causing relaxation and reducing stress.
3. Put on some relaxing music
Listening to music makes the mind and body relax, as it releases neurochemical substances in the brain, such as dopamine, which promotes immediate well-being. This is also why music is used a lot in meditation sessions.
Classical or instrumental music has a comforting effect, as it lowers the heart rate, generates relaxation and blood pressure control. However, any song can bring tranquility and relieve stress, just that each person chooses the rhythm they like to hear the most.
The sounds of nature have a calming effect. The best thing is that there are already applications capable of reproducing sounds similar to those of forests, waterfalls and birdsong.
4. Have priorities for stress relief
Procrastination is the practice of postponing activities that must be done. It is very common in people who face stressful moments, as they tend to react reactively to problems and daily tasks.
This attitude causes anxiety , due to the desire to quickly conclude what has been postponed to do. In order to relieve stress, in this case, it is important to create the habit of writing down the chores of the day in a list organized by priorities and with stipulated deadlines.
As they are performed, tasks can be deleted from the list. Thus, the feeling of accomplishment and the visualization of the completed activities generate tranquility in the daily routine.
5. Practice the two-minute rule
The two-minute rule is a method created by the mental empowerment coach, Andrew D. Wittman. He proposes a 2-minute break whenever the person is in a stressful situation, to perform a mental exercise in search of a solution.
The goal is to ensure that the person does not manifest only an emotional reaction to the conflict. But that, for two minutes, work to find a viable answer to solve the challenge, however impossible it may seem.
Exercising your brain for two minutes increases productivity, stimulates logical thinking and relieves brain stress, as this method takes the focus off the problem and puts you in the search for solutions.
6. Accept what cannot be changed
As obvious as it may seem, some things are uncontrollable. Other people’s attitudes, what they think or say, are not possible to control. So don’t occupy your thoughts with questions or blame .
The habit of martyrdom and producing negative thoughts generates anxiety, stress and low self-esteem, which makes the person feel more and more anxious and helpless. To relieve stress, accept the problem as it is.
Don’t think about how you could do it differently. Instead, try to keep your mind and body occupied with tasks that require a higher level of attention and are not tedious. This will bring calm, generating balance of thoughts and relieving stress.
7. Have good habits
When the situations faced seem to have no solution, causing the feeling of lack of control, the practice of good habits will generate relief. See some practices that generate quality of life.
Stress can cause insomnia. Therefore, sleeping well is very important. Include in your routine the habit of going to bed early, reducing excessive lights two hours before bed, especially with electronic devices and reducing distractions.
To do this, create a cozy environment and try to control your thoughts. These attitudes can promote better sleep and a more peaceful night.
The famous phrase “laughing is the best medicine” may sound cliché, but it is very true. Laughter relieves the feeling of stress and tension, causing the muscles to relax, while bringing more oxygen to the body.
So get in the habit of having fun with friends, watching shows or TV shows that make you laugh and try to see life more lightly. Learn to laugh at yourself! Laughter relieves physical tension and strengthens the immune system.
Reading causes the balance between the brain and the mind, because the body requires greater concentration of the area of vision to interpret what is being read, this will relax the tension of the other muscles.
Reading makes one disconnect from other physical senses, so there is mental rest and relief from worries. In this way, the feeling of well-being increases and stress is minimized.
Reading can be done at any time of the day, but before going to sleep it will promote better results, because it stimulates the imagination and makes you disconnect from the most immediate problems.
Transforming the routine and introducing these ways of relieving stress in your life will ensure improvement in health, relationships and the body. In this way, the daily challenges will be faced with more willingness and courage, which will have a direct impact on increasing the quality of life.