What does your stress look like? For others, a racing heart or mild sensation of dread is their warning sign that they’re beginning to feel anxious or overwhelmed. But just as a small irritation from your boss or worrying information from your family can send your stress hormones to the moon and elevate your blood pressure almost instantly, you in the driving seat can recharge everything almost instantly.
Under stress, hormones like cortisol enter our system, triggering a “survival” response, in which our heart rate speeds up, our breathing is heavier (needing more oxygen) and our blood vessels constrict.
The good news? Just as we have a “stress response,” we also have a “relaxation response,” in which our breathing decreases, lowering blood pressure and reducing the requirement for oxygen, according to the National Center for Complementary and Alternative Medicine at the National Institutes of Health.
We can’t really stop stress from seeping into our lives and work, so we might as well focus on removing its impact instead. Which is why we are here to help you manage your stress, scientifically.
Walk for 10 minutes
All walks will help you clear your head and raise endorphins (which, in turn, lower the stress hormones), but if you can, find a garden or other green space to walk in, which can put your body into the equivalent of a meditative state, thanks to a phenomenon called “involuntary attention” during which your attention is captured by something but allows thinking at the same time.
Take a Deep Breath
As every yogi knows, nourishing the body through breathing — or “life force,” called pranayama — also plays a vital role. And scientific research supports this.
“You can relax because breathing exercises can make your body feel more as if it is already relaxed,” the medical site WebMD explains.
Breathing exercises — or, often, just a few deep breaths — can help ease tension and relieve stress by providing extra oxygen. That’s because rapid breathing, a sign of stress, activates the sympathetic nervous system, whereas deep breathing does the opposite: It activates the parasympathetic nervous system, which calms us down, according to NPR.
But even more than that, clinical research has shown that breathing exercises help certain systems that become damaged when we’re stressed: They can lower blood pressure and even alter the expression of certain genes, if you believe Harvard researcher Herbert Benson.
Visualization
A brief visualization is a simple way to ground yourself. Even the National Institutes of Health acknowledge the ability of “mental imagery” to induce a calming response.
Just sit down (at your desk, in an empty conference room — anywhere!) and then imagine a tranquil scene: a future vacation, your favorite beach. You can also picture achieving a future goal, or, in the words of Women’s Health magazine, “visualize yourself in an elevator, delighted to be wedged between two gorgeous actors of your choosing.”
Have a snack (mindfully!)
Stress-eating isn’t necessarily bad, though.
“The gut-brain connection is critical — it’s referred to as the ‘gut-brain axis’ — and there is a lot of great research that shows this mediation of the stress response is fundamental to the gut,” Dr. Drew Ramsey, a psychiatrist, said in an interview with The Huffington Post this year. He is a clinical professor of psychiatry at Columbia University’s College of Physicians & Surgeons and the author of The Happiness Diet. “The gut is the largest organ of your — and the body is your gut — and after all, stress is a process that courses through the immune system and runs through the brain.”
Pick something that makes you feel full — say, half an avocado, a walnut or two, a hard-boiled egg—because nothing makes your brain feel more stressed than having the sensation that it will run out of food. Eat away from the computer and get to a quiet place. You focus on the food: what it feels like, what it tastes like, how it makes you feel. And now your nibble has turned into a mindfulness minute.
Get a Plant
Houseplants are not only great air purifiers; they also make you feel more relaxed. Simply being exposed to plants has been shown to cause a relaxation response, researchers found. A study at Washington State University, reported by Prevention magazine, found that a set of stressed-out people taken into a room with plants saw their blood pressure drop by 4 percent, while a similar set who did not see plants had a 2 percent drop.
Help me decide what kind of plants to buy? Here’s a guide to houseplants that will help calm the mood in your home (or office!)
Step away from the computer
Constant use of computers was associated with stress, sleep loss, and depression among women, according to a study by researchers at the University of Gothenburg in Sweden. The same study also linked late-night computer usage to stress — both in men and women.
Be sure to take frequent breaks during your computer day — and try to unplug at least an hour before bedtime.
Pull the lips together
Kissing relieves stress by helping your brain produce endorphins, WebMD says. And it can affect your daily life: In a study of 2,000 couples, Laura Berman, a researcher at Northwestern University in Chicago, found that those who kissed only when they were having sex reported chronic stress or depression eight times as often.
Try This “Naam Yoga” Trick
Pressing on the area between the second and third knuckles (the joints at the base of each index and middle finger) can bring an immediate feeling of calm, says Sharon Melnick, author of the book Success Under Stress.
“It stimulates a nerve that relaxes the area by the heart so that that restless feeling that you’re feeling can dissipate,” Melnick told Business Insider.
But hang up, shut your phone off
Cell phones are stressful, for sure. Discussion can even elevate your blood pressure.
Play some music
Although classical music induces tranquility — it slows your heart rate, reduces blood pressure, and even lowers stress [hormone] levels — any music you love will flood your brain with feel-good neurohormones, such as dopamine.
And although music can help calm routine stress (turn it on when you walk through the door!) And research has indicated it’s particularly good for those experiencing stressful events, such as surgery.
Don’t have headphones handy? How about humming or playing your own music? In a study, stressed nursing students indicated that music for fun eased tensions and helped them avoid burnout.
Treat yourself! Have a (just one!) candy
Sweetspake — ingesting something sugary or gooey — soothes us by keeping the production of stress hormones called glucocorticoids in check (which partly explains why we sometimes find ourselves frozen in place, staring into an empty cookie bag when the chips are down). Though it is no excuse for a trip to the office’s vending machine, a square of chocolate, a fun-sized candy bar or another treat in moderation can help when you’re struggling.
Or, go online
Screens can be stressful, every display. But properly used, there’s no reason the internet can’t come to your aid in relieving some of your stress. A Cleveland Clinic study of 300 people showed that guided meditation and other online stress management programs reduce stress levels and improve emotional well-being scores, Amanda L. Chan of Healthy Living magazine reported.
Chew gum
Chewing gum does have more benefits than just freshening your breath, according to a study done in 2008: It helps with reducing anxiety, creates alertness, and decreases stress when you are on high.
Watch a viral video
Laughter is the best medicine. “Laughter enhances your intake of oxygen-rich air, stimulates your heart, lungs and muscles, and increases the endorphins that are released by your brain,” the Mayo Clinic explains.
Counterintuitively, laughter opens your stress response and then defuses it, producing a “roller coaster” effect that provides an expanded sense of relaxation. Even better, even if you don’t think the video your Uncle Jack sent is that funny, just bracing yourself for his humor is enough to release some endorphins.
Gradually relax your muscles
Beginning at your toes and working your way up: flex the muscles in your foot as much as possible, then relax. That way, you are going over your body, contracting and releasing each muscle, until you end with the face. It might sound crazy, but this technique helps decrease anxiety and stress and is often suggested to those who have been diagnosed with a depression or anxiety disorder.
Really, turn off your phone.
Smartphones are particularly associated with elevated stress levels, as people feel more and more pressured to reply to messages at all hours.
See your best friend
Friends are not just for fun — close friends may actually lower your cortisol production, according to one run on middle schoolers. We feel the same is true for adults. And psychologists agree.
Eat a banana (or a potato!)
Potassium helps maintain blood pressure, which skyrockets in times of stress. Others swear by eating a banana when they are stressed to replenish energy and get the motor running. And studies indicate it can help shield your body from the ill effects of stress, including higher rates of strokes or heart attacks. And the American Psychological Association recommends it to avoid physical damage from stress, as well.
Try the Eagle Pose
Many yoga poses relieve stress by opening the shoulders, relieving neck tension, and clearing up many of the physical symptoms of stress.
Eagle Pose is a wonderful example of how an asana (yoga pose) can access back and neck tightness. Learn how to shape the pose here.
Crafts
Zeroing in on the repeated motions, whether in knitting, jewelry, cross-stitching, they can help relieve anxiety, said Perri Klass, a pediatrician who’s also an avid knitter. Dr. Herbert Benson, a mindfulness expert, agrees: He says knitting fits two criteria for mindfulness: “The repetition of a sound, word, prayer or movement, and the setting aside of distracting thoughts in order to concentrate on the repetition of the gesture.”
To relieve stress is important, as chronic stress has affected the very mental, emotional, and physical health of a woman. Women enhance their stress resilience and balance in life by adding stress management techniques to their daily lives. Deep breathing, meditation, and physical exercise are some easy yet powerful tools for relieving tension and promoting relaxation. Self-care activities like these promote emotional well-being and allow one to keep a positive attitude.
In addition, setting boundaries, practicing gratitude, and having a wholesome diet are the key to relieving stress. Realizing the importance of unwinding and making time for things they enjoy may really boost happiness and productivity. Every woman deserves to be calm, empowered, and able to take charge of her well-being. Implementing these stress-reducing methods will make it easier to handle everyday challenges with confidence and live a balanced and meaningful life.
Read also: How to Managing Stress and Improving Mental Health
