|What is my age:||50|
In fact, 79 percent of Americans are concerned about the level of stress in their daily lives. And while medical treatments can help, Stressed needing relief solutions think talk therapy or medication are long-term. So what can you do in the next 5 minutes to get some stress relief? All the way from fingers to toes, tense and then release each muscle group in the body: lower arm, upper arm, chest, back and abdominals, etc. Once the body is relaxed, the mind will follow. Research shows this technique helps ease anxiety and calm depression. Li Y, et al. Progressive muscle relaxation improves anxiety and depression of pulmonary arterial hypertension patients.
DOI: The combination of deep breathing techniques and poses makes yoga a potent stress relief tool.
One study showed it worked in college students, a particularly tense group. Tripathi MN, et al.
27 science-backed ways to reduce stress right now
Psychophysiological effects of yoga on stress in college students. Yoga comes in different styles, from slow-paced to hardcore. Hatha yogawith its gentle movements, may be especially good for inducing a state of calm. A massage may also be beneficial for fighting stress.
Head to the mall or nail salon for an abbreviated minute version or use a foam roller to give yourself a rub. Research shows a quick massage can reduce stress and lower blood pressure. Hand ME, et al. After a night spent tossing and turning, a quick power nap could be just the thing to Stressed needing relief your dragging brain a boost.
Napping has been shown to reduce levels of cortisol and other stress hormones. Just Stressed needing relief it to 20 minutes, or it could lead to lost sleep the following night. Faraut B, et al. Napping reverses the salivary interleukin-6 and urinary norepinephrine changes induced by sleep restriction. Find a quiet spot, sit or lie down comfortably, close your eyes, and breathe deeply for a few minutes.
Then, feel the stress melt away with each breath. Not into the whole meditation thing? Just do the breathing part. Taking a few deep breaths from the diaphragm has been shown to lower cortisol levels, which can help reduce stress and anxiety. Ma X, et al. The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults.
Close your eyes and picture yourself on a beach. Hear the waves lapping on the shore and watch the palm trees swaying in the breeze. Feel calmer? Guided imagery or visualization is a sensory experience that involves envisioning a calm or Stressed needing relief scene. It may be a good way to reduce stress and ease anxiety, especially when you see yourself out in nature picture yourself on a mountaintop or by an ocean. Nguyen J, et al.
Nature-based guided imagery as an intervention for state anxiety. Research on self-hypnosis is limited, but promising.
Quick stress relief
In one study, the technique helped a group of university students calm down before an exam. Dogan MD, et al. The effect of self-hypnosis on exam anxiety and stress among university students. Elkins GR, et Stressed needing relief. Mindful self-hypnosis for self-care: An integrative model and illustrative case example. Anyone who has floated in the ocean knows how calming it feels to bob along on the current except for those who are terrified of the water — then, not so good.
Flotation-REST reduced environmental stimulation therapy takes this buoyantly calm feeling even further by adding in a dose of sensory deprivation. The room is dark and silent, leaving you to immerse yourself in your own thoughts. But those who are OK with floating will benefit from reduced anxiety and stress, less tense muscles, and a state of profound relaxation. Stein MB, et al. Examining the short-term anxiolytic and antidepressant effect of flotation-REST.
Fill up the tub with warm water and float your cares away. Something as simple as breathing in a calming aroma can do wonders for our state of mind. Lavender in particular seems to have a soothing effect on the mind. Malcolm BJ, et al. Essential oil of lavender in anxiety disorders: Ready for prime time? A flip through the old music library is one easy way to reduce stress. Music has the ability to dampen levels of the hormone, cortisol, Stressed needing relief ease stress in the process. Linnemann A, et al.
Music listening as a means of stress reduction in daily life. Which tunes work best? Something calming like light jazz or classical should do the trick. But really, whatever you find relaxing is good musical medicine.
A good belly laugh is good for the soul, and the stress levels. So, put on a movie that makes you roar, and let your worries go. Louie D, et al. The laughter prescription. Is the real world too much to handle?
Disappear into a hot bodice ripper, blood-pumping thriller, or maybe a faraway epic fantasy. A great read can take your mind off your worries. Too wired to fall asleep? Pour a cup of green tea. In one study, green tea drinkers slept better and felt less stressed. Unno K, et al. Reduced stress and improved sleep quality caused by green tea are associated with a reduced Stressed needing relief content. Chamomile and mint teas are especially calming. Most herbal tea is naturally free of caffeine, but for other types of tea, watch the caffeine content of your brew.
Too much of this jitters-inducing chemical could have the opposite effect and keep you awake.
Chomping on a stick of bubblegum may seem like a simplistic way of dealing with stress, but some frequent gum chewers swear it helps keep them calm. Researchers say gum chewing might buffer the effects of stress on the brain.
Smith AP. Chewing gum and stress reduction. These days, cannabidiol, or CBDis in everything from gummies to beverages.
Research on this popular supplement is pretty slim at this point. But researchers say it acts on the nervous system in a way that makes it a promising therapy for stress and anxiety. Blessing EM, et al. Cannabidiol as a potential treatment for anxiety disorders.
5 ways to de-stress and help your heart
Hanley AW, et al. Washing dishes to wash the dishes: Brief instruction in an informal mindfulness practice. Exercise offers natural stress relief by raising levels of feel-good chemicals while lowering cortisol and other stress hormones.