9 Easy Ways to Relieve Stress
The effectiveness of these elementary methods is confirmed by research.
1. Breathe deeply
This advice is simple, like all ingenious. Deep breaths — A quick way to reduce stress. According to studies, proper breathing normalizes pressure and relaxes the body. It is important to think about abstract topics. If you continue to solve the stressful task in your head, this method will be ineffective.
2. Laugh more
Do not blame yourself for watching funny videos on YouTube or the next sitcom series. You are not procrastinating, but fighting mental stress. Laughter lowers stress hormones — cortisol and adrenaline.
However, scientists were able to prove that even a premonition of fun gives a similar effect. That is, to improve mood and relaxation, it is enough to find out about the release of a new series of your favorite comedy show, and watching it will fix the result.
3. Make a to-do list and cross out
A clear action plan will allow you to rank tasks for urgent and not so. Having a list of things on hand makes it easier to focus, sensibly assess how long it takes to complete them, and relax.
In this case, boldly set aside for tomorrow what is possible, but not necessary to do today. High demands on yourself — one of the most common causes of stress. So down with perfectionism, allow yourself to be imperfect and relaxed.
4. Give up alcohol
A serving of alcohol, drunk to relax, actually leads you into a vicious cycle. According to studies, acute stress provokes greater use of alcohol, and alcohol, in turn, raises stress levels. So a little sobriety on the way to relaxation will not hurt.
It’s not necessary to prepare for a marathon or swing pood weights. To combat stress, any physical activity that is pleasant for you, including ordinary walks in the fresh air, is suitable. Activity stimulates the production of the hormone of joy — endorphin, so the hardships of life are easier.
6. Eat Chocolate
Scientists conducted an experiment in which medical students ate 40 grams of dark or milk chocolate daily. The control group dispensed with this sweetness. After 14 days, there was a reduction in stress levels among students who ate chocolate. At the same time, treats were more effective for women than for men.
7. Keep a family budget
According to the American Psychological Association, financial issues adversely affect the stress level of US residents. Obviously, not only Americans get stressed out of money.
To get less nervous, keep a family budget, considering all expenses and planning expenses. In this case, you don’t have to fear that finances have already tightened romances and that salaries are not coming soon.
8. Read books
Researchers at Sussex University have proven that even six minutes of reading is enough to reduce stress by 68%. According to scientists, the human mind focuses on the ups and downs of the literary world, while reducing tension in the muscles, including in the heart. For maximum effect, read good literature, not chat rooms on the Internet.
9. Get enough sleep
Tip from the series «easier said than done». Full sleep, however — One of the most effective ways to relieve stress. According to research, the level of anxiety is much lower in people who sleep on average for more than 8 hours a day. Those who do not reach the norm at 7 o'clock complain of poor health, lethargy, and inability to concentrate.
Daytime sleep with full nighttime, in turn, reduces cortisol levels.