Stress is an aspect of human existence. However, regulating stress organically is not easy for a healthy life.
Understanding life’s ups and downs, stress is a common sensation that we go through at some point. It is caused by jobs, relationships, health, or other negative impacts on physical and emotional health.
WHAT IS STRESS
Stress is a response to changes that occur when you’re unable to manage a situation effectively. It releases tension into the body, causing anger or frustration.
TYPES OF STRESS
1.Acute stress
It’s a short-term stress that includes sudden challenges in our daily life such as having an argument or not being able to fix something on time.
2. Chronic stress
This is a long-lasting term of stress that commonly includes financial problems or relationships that can lead to significant problems in your health.
There are natural ways to reduce stress naturally without needing medicine or other external treatments. Establishing healthy habits can help you cope better with challenges that are affecting your life.
The ways are;
1. EXERCISING
Regular physical activity is a good way to start when exercising, our bodies tend to produce endorphins which work as natural pain relievers and mood boosters. Exercise can also help to lower stress hormone levels such as cortisol.
Furthermore, physical activity can distract us from our anxieties while also providing enough peace. Engaging yourself with activities such as team sports and also practicing yoga can help you reduce stress easily.
2. MINDFULNESS AND MEDITATION
These activities aim to focus on the present without judging yourself or others. It has been demonstrated to alleviate tension and anxiety, By learning how to manage our stress we create inner calm enhancing a healthy life.
With the assistance of a trained instructor or by yourself, these exercises help in different forms such as mindfulness and progressive muscle relaxation. With only a few minutes of yourself quieting your mind and connecting with yourself, you tend to avoid stress.
3. HEALTHY BALANCE DIET
Eating a healthy, balanced diet is important for well-being, including stress management. Certain foods, such as sugar, caffeine, and some processed ingredients, tend to contribute to mood swings. Food high in vitamins can help with the body’s natural stress response. Stress-reducing nutrients such as greens, fish, nuts, and kale, which are high in fiber, promote brain function and mood changes. Staying hydrated by drinking plenty of water maintains and stabilizes physiological function.
3. ENOUGH SLEEP
Having enough sleep allows the body to replenish itself hence increasing stress resilience. Establishing a routine schedule and developing a pleasant nighttime will also help you practice healthy sleeping hygiene. Going to bed at the same time is healthy for your body. Adults need 7-8 hours to get enough rest and restore energy for another day.
4. SOCIAL SUPPORT
Maintaining strong social ties is necessary for improving mental health and reducing stress. Spending time with your family or friends brings emotional support also having someone to talk to when you’re stressed helps in reducing stress and overcoming it.
In addition, practicing social activities and developing meaningful relationships improves mood. Whether you join a group community volunteer program or reach out and hang out for conversation, it means a lot to your health.
5. STAY HYDRATED
Drink enough water every day to stay hydrated throughout, by doing this tends to reduce fatigue that is caused by dehydration. Hydration keeps your muscles and organs effectively reducing discomfort towards stress. Taking foods high in water like fruits can be a good source of water that can also help. Drink at least 7 glasses of water daily or more when you are active and also limit the consumption of beverages into your body like coffee that can cause dehydration in your body.
6. ENGAGING YOURSELF IN HOBBIES AND ACTIVITIES THAT YOU LOVE
What is your hobby? Most people know their hobbies by focusing on something they are interested in or enjoyable doing such as music therapy, swimming therapy, and art therapy. Engaging in activities can also promote relaxation of mind and body to reconnect your passions. Hobbies are part of essential fulfillment by prioritizing what you love and tend to reduce stress enhancing good health and a stable mind.
Engaging in hobbies can be a powerful antidote to stress and bring significant health benefits. Ultimately, dedicating your time to leisure enhances your mental health and creates fulfilling experiences that positively enrich our lives.
7. SPEND TIME WITH NATURE
Spending as little as 150 minutes per week on gardening can improve emotional well-being. Going for a nature walk in the park or somewhere peaceful can provide immediate stress relief. Engaging in gardening fosters a connection with nature and physical exercise.
When you spend time in nature, you tend to reduce stress hormones, such as cortisol. Also, you tend to improve your mood, which helps you control your moods, anxiety, and emotions.
8. TALK IT OUT WITH YOUR FRIEND
Choosing the right friend who is a good listener and who you feel comfortable with can be a great start to improving your health. Sharing what is on your mind and being vulnerable can greatly help your friends understand what you are going through. Don’t hesitate to listen to your mood; sometimes laughter is the best medicine to relieve stress.
By understanding one another, you tend to strengthen your relationship and learn more about each other. After you are done with the conversation, in a relaxed environment such as a park or at home, you seek solutions together. They might offer you ideas that never crossed your mind.
9. TAKE A DEEP BREATH
Taking a deep breath can be a way to relieve stress. Find a comfortable position, breathe in slowly through your nose while standing, hold your breath for 5 seconds, and exhale through your mouth. Repeat the same procedure twice every day.
By doing this you tend to relax your muscles and reduce anxiety.
10. LAUGH MORE
Laughing is a great way to reduce stress naturally. It triggers the release of endorphins, which make your body have a positive mood and promote a sense of well-being. Laughing tends to relax your muscles and relieve physical tension.
Watching comedies or spending time with friends who make you laugh, can be a more joyful and powerful tool to release stress.
11. TRY YOGA
Yoga is a great way to reduce stress naturally. It encourages mindfulness, calms the nervous system, and also helps to improve one’s mood.
By doing these simple poses such as
Balasana Is a gentle pose that stretches your back and hips to promote relaxation.
Forward bend[Uttanasana] Calm poses that help in relaxation and stress.
Legs-up-the-wall pose[Viparita karani] Restores relaxation and reduces fatigue in your body.
By engaging yourself in yoga 3 times a week you tend to manage and prevent stress naturally for your health.
12. HAVE SOME “ME TIME’’
Having some me time is a great way to enjoy your company by engaging in activities such as reading, nature walks, and treating yourself at a spa. Setting boundaries on saying no to negative commitments and engaging through meditation or yoga can be a great way to incorporate your own time.
Having your own time enhances positive feedback in our lives and health by lowering cortisol levels, which elevate stress. A well-rested mind and body are more focused and alert, leading to better performance on daily tasks.
13. TRY JOURNALING
Journaling is a great way to express your thoughts and feelings. You can write down your stressful event and take actionable steps towards positively changing.
Writing helps you express your emotions and boost your immune system. It also helps you organize feelings and examine experiences in a structured and positive way.
14. LISTENING TO MUSIC
Listening to calm music is therapeutic promotes relaxation and reduces anxiety in your body by allowing your mind to focus on something enjoyable rather than worry about negativity.
Sharing music with others during concerts or events tends to foster social connections which is an important way to reduce stress and tension from your body. To maximize stress relief choose a playlist you enjoy listening to whether calming or favorite upbeat tracts.
15. SEEK PROFESSIONAL HELP IF NEEDED
Seeking help from a professional is a great way to learn the roots of stress and how to overcome it through talk therapy. Having a life coach is also a great way to set goals and develop strategies for managing stress comfortably according to your condition. Online therapists are also good when you are far from the services you tend to call comfortably at home.
ALWAYS remember that it is important to find a professional with who you feel more comfortable telling all your worries without judging you but by advising you on a better way and how to improve positively.
CONCLUSION
Using these strategies will reduce stress effectively without any negative effect on your life and maintain a healthy balanced diet at all times. And always have a positive mindset and well-being for the effect to take.