In today’s life every one is dealing with stress by any means. The modern fast paced life is undoubtedly brimming with chronic stress. In this post we will give 5 ways to deal with stress.
Stress definitely change the way we live even depleting the exuberant colors of our life.
Don’t let it surpass you
In order to prevent being engulfed by it completely, we must debilitating anxiety and mental exhaustion. Don’t take it lightly and start the below activities as soon as possible to overcome stress.
How to control stress?
Here are 5 ways you can reduce stress and live life at fullest.
- Meditation
- Adequate sleep
- Excercise
- Nutrition Diet
- Take a break
1. Deal with stress using Meditation
As of today’s meditation is not only necessary it should be our daily routine. One of the most beneficial and effective forms of stress management is mindful meditation.
Meditation instantly reverse the impact of stress response by causing a decline in the level of stress hormones such as Cortisol and help in deal with stress.
Along with stress management meditation also normalize heart rate and blood pressure. During the state of deep Tranquility the brain is triggered to generate neurotransmitters such as serotonin and endorphins that induce feelings of mental well-being,enhanced focus and calm.
According to research conducted by Harvard University after only eight weeks of meditation the participants reaped several benefits including growth of the hippocampus, insula and prefrontal cortex, all regions linked to learning, self awareness, memory and stress regulation.
2. Adequate Sleep
Sleep deprivation can not only lead to emotional irritability but also results in increased level of stress hormones. The chemical hinder the storage of short term memory which explains why sleep-deprived individuals are prone to forgetfulness and mental fatigue.
A study published in the journal of clinical endocrinology and metabolism revealed that the people who sleep less than seven hours every night have a thirty percent more chance of producing ACTH and stress hormones throughout the day and night.
ACTH is a messenger that activates the adrenal glands for the release of adrenaline and other hormones. Getting sufficient sleep drops cortisol to healthy levels.
3. Exercise
Aerobic exercise result in neuron-chemical benefits. Exercise decreases level of stress-inducing hormones moreover it simulates the synthesis of endorphins which are known to be body’s natural pain killers and have a role in mood lifting as well.
Deep breathing exercises are particularly renowned as a factor of stress management and therapy. These exercises involves Yoga and gentle muscle stretching which relaxes the mind which is a sign of overall relaxation and relief stress.
Regular physical activity is extremely therapeutic hence, it is advised to moderately exercise for at least 30 to 40 minutes every day. such as brisk walking or 15 to 20 minutes of a vigorous cardio workout.
4. Nutritious Diet
Nutrients found in healthy food options such as vitamins, omega-3, fatty acids and polyphenols. A healthy diet has a cascading effect on brain health as the delivery of crucial nutrients to the brain is also improved due to increased blood circulation.
Recent studies reveal the stress combating impact of plant compounds found in leafy green vegetable and bell peppers which are rich in carotenoids. High levels of antioxidants found in wholegrain and citrus fruit reduced metabolic stress.
A fiber rich diet including oatmeal results in a boosts in serotonin which gives the feeling of calmness and deal with stress.
5. Take a break from stressors
Taking some time for self-care and for physically and mentally relaxing yourself is extremely crucial just like any other hardworking engine, your body and mind also require a break from continuous turmoil.
Relaxing activities such as reading and quiet ambiance having a self care session or simply getting fresh air are known to activate the pleasure centers of the brain, instilling feelings of tranquility, taking a break from stress-inducing factors also reduces level of stress hormones.
Stress management can be prove to be beneficial and effective by above ways.
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Below is the video from corporate bytes which inspired us to write this blog
