Tips for dealing with stressful situations
You may be surprised to learn that bouts of depression are more recent. It was not until the late 1950s that endocrinologist Hans Selye began identifying and recording depression.
Symptoms of depression existed long before Seleye, but his discovery led to new research that has helped millions to cope with stress. We have compiled a list of the top ten ways to reduce stress.
listen to music
If you feel overwhelmed by a stressful situation, try taking a break from listening to soothing music. Playing soft music has a positive effect on the brain and body, can lower blood pressure, and lower cortisol, a hormone linked to stress.
We recommend cello master Yo-Yo Ma to play Bach, but if classical is really not your thing, try listening to the sea or the sounds of nature. It may sound hot, but there are similar relaxing effects in music.
Talk to your friend
When you feel the pressure, take a break to call a friend and talk about your problems. Good relationships with friends and loved ones are essential for any healthy lifestyle.
They are especially important when you are under a lot of pressure. A reassuring word, or a moment, can put everything in its place.
Talk to yourself about it
Sometimes calling a friend is not an option. If so, talking to you calmly may be the next step.
Don’t worry about looking crazy – just tell yourself why you’re stressed, all you have to do is complete the task, and most importantly, everything will be fine.
Stress levels and diet should be closely related. When we are frustrated, we often forget to eat well and use nutritious, fatty foods as a beverage.
Try to avoid sugary snacks and plan ahead. Fruits and vegetables are always good, and fish with high levels of omega-3 fatty acids have been shown to reduce symptoms of stress. The tuna sandwich is actually brain food.
Laughter releases endorphins that enhance mood and reduce levels of stress hormones cortisol and adrenaline. Humorous your nervous system makes you happy.
Our suggestion: watch old Monty Python drawings like “The Ministry of Silly Walks.” Those Brits are so funny, soon you will be cracked, rather than cracked.
High levels of caffeine cause a temporary spike in blood pressure. It can also cause your hypothalamic-pituitary-adrenal axis to go to extremes.
Instead of coffee or energy drinks, try green tea. It contains less than half the coffee caffeine and contains healthy antioxidants, as well as theanine, an amino acid that has a calming effect on the nervous system.
Most of the tips we have suggested provide immediate relief, but there are also many lifestyle changes that can work better over time. The concept of “thinking” is a large part of meditation techniques and certain forms of mental health and has become popular recently.
From yoga and tai chi to meditation and Pilates, these meditation programs include physical and psychological exercises that prevent stress from becoming a problem. Try joining a class.
Exercise (or minute)
Exercising does not mean lifting strength in the gym or training in a marathon. Walking slowly around the office or simply stopping to stretch during breaks at work can provide immediate relief from stress.
Your blood circulation releases endorphins and can improve your mood almost immediately.
Everyone knows that stress can make you lose sleep. Unfortunately, sleep deprivation is also a major cause of stress. This vicious cycle causes the brain and body to degenerate and become worse over time.
Make sure you get a doctor’s recommended hours of sleep seven to eight hours. Turn off the TV in front of you, turn off the lights, and give yourself time to rest before going to bed. It would be the most effective pressure barter on our list.
The advice to “take a deep breath” may seem like a short clip, but it works when it comes to depression. For centuries, Buddhist monks have been known to deliberately breathe during meditation.
A simple exercise for three to five minutes, sit on a chair with your feet up and hands on your knees. Breathe in and out slowly and deeply, focusing on your lungs as they fully develop in your chest.
While abnormal breathing causes stress, deep breathing breathes your blood, helps to stabilize your body, and clears your mind.
Learn more about stress relief
Depression is an inevitable part of life, but that doesn’t mean you should ignore it. Untreated depression can cause serious physical and mental problems.
The good news is that in many cases, stress is manageable. With some patience and a few practical strategies, you can reduce your stress, whether it is family stress or stress at work.