To still a turbulent mind, focus on an object or repeat a word or mantra like “ohm” or “chocolate bar” . There’s just something about heat that is both comforting and dialectical behavior therapy calming. Heat actually relieves tension and stress in the body since it increases blood circulation and provides a fresh dose of oxygen and nutrients to your cells.
Spending time with friends and family can improve your mental and physical health. One study showed that spending time with friends and children helps release the natural stress relieving chemical oxytocin. Many studies have shown that people with a strong social network tend to live longer and recover better after health crises, such as a heart attack.
Consuming a healthy, balanced diet can help to combat stress. Although stress and anxiety may arise in your workplace and personal life, there are many simple ways to reduce the pressure you feel. During this reaction, stress hormones are released and you experience physical symptoms such as a faster heartbeat, quicker breathing and constricted blood vessels. Some studies have examined yoga’s effect on mental health.
Everyone experiences stress, which can be triggered by a range of events, from small daily hassles to major changes like a divorce or job loss. The stress response includes physical components such an elevated heart rate and blood pressure, thoughts and personal beliefs about the stressful event, and emotions, including fear and anger. Although we often think of it as being negative, stress can also come from positive changes in your life, like getting a promotion at work or having a new baby. Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones. Your body is working overtime as it deals with daily challenges.
The sweet spot between meditation and full-blown physical exercise, Dr. Saltz is a fan of deep-breathing exercises and the psycho-physiological effects it has on relieving stress. Simply breathing in, holding, and releasing to counts of five can do wonders in slowing your heart rate and hitting a virtual reset button on whatever activity was causing you stress, she says. The best part about this tactic is that it can be done pretty much anywhere. And while triggers of stress can sometimes seem trivial, the effects stress has on our bodies are not. Stress can leave us feeling uncomfortable, sick, or even in pain, and finding ways to manage it are crucial in maintaining a healthy lifestyle.
If you are practicing quick stress relief on your commute to work, bring a scented handkerchief with you one day, try music another day, and try a movement the next day. Think of just one low-level stressor that you know will occur several times a week, such as commuting. Vow to target that stressor with quick stress relief every time. Instead of testing your quick stress relief tools on a source of major stress, start with a predictable low-level source of stress, like cooking dinner at the end of a long day or sitting down to pay bills.
This is another well-researchedstress-relieving practice that people are intimidated by but is actually super simple and really effective once you just do it, even for two minutes. Forget about clearing your mind thing and focus on breathing. Slow breathing has been shown in research to have calming effects on the central nervous and cardiovascular systems, and belly breathingspecifically may improve attention, mood, and levels of the stress hormone, cortisol.
You can do a self-massage with an aromatic lotion, meditate with incense, do yoga while using an essential oil diffuser or you can light a few aromatherapy candles and take a warm bath. Some common scents that you can use to help relieve stress are lavender, lemon, bergamot, ylang ylang and jasmine. If you haven’t tried mindfulness, meditation or relaxation exercises yet, there’s no better time to start.