Here’s How to Reduce Stress for a Happier Life
We live in such a stressed society many of us don’t know how to relax anymore. With the demands of work family finances and an ever-present social media there is no doubt we are feeling more stressed than ever before. The great thing is you don’t have to take drugs or go to a therapist to feel better. There are many natural ways to reduce stress which can be achieved by anyone who is willing to make some lifestyle changes.
Knowing the Effects of Stress
To find ways to reduce stress naturally it’s worth knowing what it’s doing to you. When you’re stressed your body produces cortisol and adrenaline. That’s good because these hormones increase your alertness and get you ready to fight. Unfortunately, the stress we feel is usually not from a life-threatening situation. They’re caused by email meetings and anxiety and your body responds as if they are real.
Stressed people have high levels of cortisol for prolonged periods. This can cause poor sleep quality digestion problems, low immunity, weight gain and heart disease. Getting stress under control is not just about feeling calmer. It’s important for your health.
How exercise can help reduce stress
Exercise is one of the most proven natural ways of reducing stress. When you exercise, your body produces chemicals called endorphins which work as pain relievers and antidepressants. Even a 20-minute walk can decrease cortisol, and change your frame of mind.
It’s not necessary to go to the gym. Yoga is especially good because it involves movement, breathing and meditation which all help to soothe the nervous system. Swimming, cycling and even dancing are great choices. The trick is to find something you enjoy doing so it becomes an enjoyable habit – not a chore or source of stress.
Breathing and Meditation
The quickest way to soothe your nervous system is to control your breathing. In stressful situations, your breathing becomes short and shallow and this sends a message to your brain that something is wrong, causing more anxiety. The opposite is true of deep breathing.
Try the 4-7-8 method. Take a breath in for four seconds, hold for seven seconds then exhale for eight seconds. Repeat this 4-5 times and you will feel the difference in your body. This is because exhaling slowly activates the parasympathetic nervous system which is the part of your body that goes into “rest and digest” mode.
Mindfulness meditation is another powerful tool. A study from Harvard Medical School has demonstrated the effect of meditation on the brain structure which shrinks the amygdala which is the stress and fear centre. It doesn’t have to be for an hour. Even meditating for 10 minutes a day will help.
Stressed? You may not be sleeping well – and vice versa
Stress and sleep deprivation go hand-in-hand. Stressed people find it harder to get a good night’s sleep, and can’t handle as much stress the following day. This is a vicious cycle and it’s important to break it.
Being consistent is key to good sleep hygiene. Waking and sleeping at the same time each day including weekends. Don’t use screens for an hour before bedtime as the blue light will make it difficult to make melatonin. Make your bedroom cool and dark and aim to relax with a calming activity such as light reading or stretching or showering.
Chamomile valerian root and ashwagandha tea are all natural relaxants. In particular ashwagandha is well researched as an adaptogen which promotes the regulation of cortisol.
Foods to Calm the Mind
Your mood is impacted by what you eat. Too much refined foods, sugar and caffeine cause blood sugar fluctuations and amplify feelings of anxiety and mood disorder. Whole nutritious foods calm you down.
Magnesium is the anti-stress mineral and we don’t have sufficient levels. Green leafy vegetables nuts seeds and dark chocolate are good sources of magnesium. Omega-3s (oily fish walnuts and flaxseed) have also been found to help with anxiety and depression.
Avoid caffeine particularly in the afternoon. Caffeine inhibits adenosine (that makes you fall asleep) and increases cortisol. If you can’t give up the coffee then switch to green tea in the afternoon as it has an amino acid called L-theanine which will keep you alert but calm.
The importance of social support
We’re social animals and loneliness makes us even more stressed. Time spent with loved ones and friends in real life or through phone calls or Skype calls can lower cortisol levels. Humour is also one of the quickest ways to alleviate stress as it causes a release of endorphins and a drop in cortisol levels.
If you feel you don’t have time to socialise consider doing it with other activities. Take a walk with a friend cook dinner together or watch a funny TV show with a friend via Skype. It’s more important to have quality social interaction than quantity.
Final Thought
If there’s one thing you can do for your health make it learning how to manage stress naturally. Most of the things that work also make other aspects of your life more fulfilling. Improved sleep a few more steps healthy eating and good relationships are simple. They just require attention and consistency. This week do one thing to improve your health. Your nervous system will thank you.
FAQs
Q: Does stress make you sick? A: Yes. Stress increases the hormone cortisol which over time suppresses the immune system, causes insomnia, high blood pressure and heart disease.
Q: How long does it take natural stress relievers to work? A: Deep breathing can relieve stress in a matter of minutes. Other techniques such as exercise meditation and sleep improvement take a few weeks to take effect.
Q: Is it OK to take ashwagandha every day? A: Yes, if you’re healthy. Ashwagandha is a extensively researched adaptogen. But it is always a good idea to consult a doctor before taking a supplement (particularly if taking medication).
Q: Does food make a difference to stress? A: Absolutely. Imbalances in blood sugar from refined foods and sugars make anxiety and mood worse. A well-balanced diet of whole foods provides stable energy levels and leads to optimal brain chemistry.
Q: How much exercise will it take to relieve stress? A: Just 20-30 minutes of moderate exercise most days of the week will reduce stress hormones and improve mood.
