Learning how to better manage and cope with stress can significantly help reduce the negative effects it has on our mental health. A consistent practice of these simple and easy stress-reducing techniques may help regulate our stress response and promote overall well-being.
Key topics:
- Exercise Regularly
- Practise Meditation
- Practise Healthy Diet
- Socialisation
- Play Music
- Hobby/Interest(s)
- Get Support
1. Exercise Regularly
Exercising is proven as an effective stress reliever. It enables our brain to produce a “feel-good” chemical called endorphins.
According to Harvard Medical School, endorphins are the body’s natural painkillers. It can release stress and create a feeling of well-being. A moderately intense pace of exercise, such as jogging, swimming and other aerobic activities can effectively increase the release of endorphins in our body.
1.1. Walking
Walking is suitable for people of all fitness levels. It is a simple way to boost endorphins. It regulates blood circulation and keeps our blood pressure constant. It can be easily mixed into daily routines. Walking is a flexible and enjoyable activity that can be done alone or with others.
Walking does not have to be done at a fast pace to have stress-relieving benefits. Even a stroll at a comfortable pace promotes relaxation (Garden-Robinson J., 2011).
1.2. Cycling
Cycling is recommended for individuals who are physically active. Cycling outdoors is an enjoyable activity that encourages a sense of adventure and exploration. Getting away from a stressful environment, breathing in the fresh air, and enjoying the greenery and beautiful, breathtaking views can be a relaxing method to boost our mood.
Yoga is one of the most popular exercises in the world. There are approximately 300 million people worldwide regularly practising yoga (Yoginidra J. R., 2022). It is famous for its physical postures and controlled breathing techniques. It can effectively help reduce muscle tension and stiffness. Consistently practising yoga is a great way to promote mindfulness, relaxation and peace of mind.
Yoga stretches reduce cortisol levels and have a positive effect on parasympathetic nerve activity, which encourages relaxation (Cronkleton E., 2021).
2. Practise Meditation
Meditation is an ancient practice that people have been practising for thousands of years. It is a practice that involves deep breathing and keeping our minds in focus. It can help foster sleeping quality, concentration and self-awareness.
A study has proven that meditation can reduce long-term stress. Researchers found cortisol levels from hair samples decreased by 25% following a six-month meditation training program (Müller V., 2021).
Meditation can be accessible anywhere and anytime. It does not require any specific equipment or space. Even a few minutes of consistent and daily practice could be beneficial. There are various types of meditation, such as mindfulness, movement, loving-kindness, and visualisation. Nevertheless, it is important to find a practice that is suitable for you, as the benefits of each type of meditation differ.
2.1. Mindfulness Meditation
Mindfulness is one of the most popular meditation techniques. It involves observations and paying attention to your thoughts and emotions in the current state without judgements. It helps calm emotions, and promotes a positive mind and overall well-being.
Mindfulness-based therapy was especially effective in reducing stress, anxiety and depression (Creswell J. D., Khoury B., 2019).
3. Practise a Healthy Diet
The practice of a well-balanced and healthy diet is important. It lowers the risk of serious health problems and supports an active immune system. It also plays an important role in providing extra energy needed to cope with stressful events. Citrus fruits, avocado, dark chocolate, salmon, milk and herbal tea, contain good amounts of nutrients. These superfoods are helpful for combatting stress.
Dark chocolate tastes good and consists of highly nutritious ingredients. It consists of fibre, iron and other minerals that can help boost energy and reduce fatigue. The rich antioxidants in dark chocolate may also help lower cortisol levels. High-quality dark chocolate with more than 70% cocoa content may significantly help decrease your stress levels.
Citrus fruits and berries contain high levels of Vitamin C and fibre can keep your body hydrated and reduce inflammation. A study from the 2015 Pakistan Journal of Biological Sciences found that Vitamin C reduced stress levels in participants taking 500 mg per day, and pointed to a significant decrease in anxiety levels. Thus, consuming more citrus fruits such as oranges, grapefruits, lemons and berries may be a good start to ensure sufficient intake of Vitamin C.
The healthy essential Omega-3 fatty acids are known to reduce stress and anxiety, boost concentration, and improve mood (Siegel K., 2019).
Some fatty fish are rich in Omega-3 fatty acids. They are proven to lower the risk of heart disease and help reduce depression. Salmon, mackerel and tuna are examples of fatty fish and are great dishes many people enjoy. Other food, such as avocado, walnut, and chia seeds, or supplements like fish oil also provide similar benefits.
4. Socialisation
Socialisation plays an important role in our life. Socialisation skills enable us to interact, communicate and collaborate with others effectively. It also allows us to create happiness and stay connected. Socialising can be easy by just spending time with friends or family members for a movie or tour. These motivational and engaging activities may create a bright atmosphere and generate positive intimacy in a relationship.
House of worship can be a good place to connect with others, grow our faith or spirituality, and find support and guidance during life's challenges. They present a peaceful and serene environment that can provide a sense of tranquillity. The tranquil atmosphere promotes a good environment to make our prayers. A regular visit can help ease our minds.
Meeting up with friends or hosting a party can be a source of fun and enjoyment. It allows individuals to let loose and unwind from work, worry, tension and stressful emotions. Joining a party or gathering allows an opportunity to build new relationships and create bondings with others. This is especially helpful for individuals who feel isolated or lonely. A party can be a good choice to boost self-esteem and build up our confidence.
5. Play Music
Music can be a simple yet effective way to alleviate stress. What makes music so special?
When music sound moves through our ears and transmits to our brains, the musical elements, such as tone, pitch and rhythm can influence our emotions and bodily systems (Collins D., 2021). By involving music in our daily activities, it can boost our mood, sharpen our focus, promote motivation and increase our performance ability.
5.1. Listening to Music
The 2020 Heath Psychological Review suggested that listening to music can lower our heart rate and cortisol levels. It helps release endorphins and reduce stress-related symptoms.
Listening to our favourite songs can be beneficial. The stress-relieving types of music, such as classical music and soft pop, or even modern Lo-fi music may help soothe and brighten our mood. Background music may also help soften stressful atmospheres and promote a peaceful learning or working environment.
5.2. Singing
Singing is boundless. Despite people of all ages, genders, races and fitness levels, everyone can sing! Music united people from different countries, cultures and backgrounds. When we sing, we may create happiness and liven up the atmosphere. Singing is a form of self-expression that can be enjoyed in all languages. Additionally, singing can stimulate our happy hormones, and build up feel-good and positive emotions.
5.3. Dancing
How often do you dance?
Dancing is an engaging and fun activity. The freedom to dance allows us to let loose our muscle tension and mental stress. It is a powerful method to vent emotions and overcome feelings of grief. Dancing can be a form of exercise that can promote endorphins, and blood circulation and thus, improve sleeping quality. Hip-hop dance could be suggested as the best choice for stress reduction. However, it is important to choose your favourite dance to enjoy the benefits of dancing.
There is so much more to do with music. You could play musical instruments, such as piano, trumpet and drums. You could learn songwriting and composing music. You could even form a band and host an outdoor music performance!
6. Hobby/Interest(s)
Purposeful activities are something that gets you out of bed, such as hobbies or interests. Engaging in various activities, such as volunteering work, learning a new skill, reading, or doing something musical or artistic can lead to a sense of satisfaction. Spending time on something you enjoy may unhook you from negative thoughts and stressful conditions. Finding something meaningful would be the best way to destress yourself.
7. Get Support
If you are experiencing persistent stress or mental health problems, please don't be afraid to seek help!
You may:
- Talk to friends and family members
- Meet the mental health counsellor in school or community centre
- Seek assistance from a psychologist or therapist
- Seek medical attention from a doctor
- Get emotional support from helplines
Seek early support could make a huge difference. Even the tiniest action matters!
Hope this helps!
You're welcome to leave your thoughts!
I like your graphics illustration as they are very mind-refreshing. Perhaps you could include Art Therapy as one of the method.
ReplyDeleteI love this because I have to cope with stress and depression everyday
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