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We need to understand what are the effective stress reduction ways and how it will reduce stress. When we are content and happy, we are far away from that period of stress. So it is also important to keep yourself happy which leads to a stress free life. Most of the time when our expectations are not met, it becomes stress in our life. We need to understand that it is in our own hands to deal with the expectations and consequences. Either we can raise our potential and meet our expectations or we can lower our expectations and get results.
Reasons for tension
1. Physical Stress
We are under physical stress when our daily routine is stressful and it leaves us physically exhausted. Therefore it is advised to reduce physical activities.
2. Mental stress
Reasons for mental stress can be family problems, personal problems, financial problems, work stress, anxiety, overthinking, failure in life. Even though these reasons cause mental stress, but they also have an impact on physical health.
Stress reduction measures
Reducing stress is easy, we just need to understand the effective methods and implement them in our daily life. We are going to be benefited only if we act. Progressive muscle relaxation is a technique that helps reduce stress. Let’s explore more effective ways to reduce stress at home.
1. Do Pranayama
Pranayama is one of the best ways to reduce stress. In one study, pranayama reduced stress levels in healthy young adults.
Researchers hypothesize that pranayama calms the nervous system, thereby improving your stress response.
Another study found similar benefits. Individuals who practiced pranayama experienced less anxiety before taking the test.
The study authors linked this effect to increased oxygen exposure during pranayama. Oxygen is energy for your vital organs, including your brain and nerves.
As a type of breathing exercise, the slow, forceful breathing of pranayama can strengthen your lungs.
Know here more about the benefits of Pranayama.
2. Do Yoga
Yoga is known for its ability to reduce stress and promote relaxation.
In fact, several studies have shown that it can reduce the secretion of cortisol, the primary stress hormone.
One study demonstrated the powerful effects of yoga on stress by following women who perceived themselves as emotionally distressed.
Results of one study showed that 10 weeks of yoga helped reduce stress and anxiety. This improved quality of life and mental health.
When used alone or in conjunction with other methods of reducing stress, such as meditation, yoga can be a powerful way to keep stress under control.
Know about the benefits of yoga here.
Meditation is a very effective way to reduce stress. Yes, it takes time but reduces stress effectively.
Experts recommend daily meditation to improve mental health. Meditation after waking up early in the morning provides many health benefits and also reduces stress.
Continuous meditation is advised which gives benefits.
4. Get Enough Sleep
Chronic lack of sleep puts stress on the entire body, including the heart.
Most adults should get 7 to 9 hours of sleep a night. A good sleep will refresh the whole body as well as the mind.
Regular inadequacy will lead to stress, so it is important to get enough sleep daily to keep stress at bay.
5. Decrease anxiety
Worrying increases stress in life, so it is better to reduce worry. Practicing Pranayama on a regular basis definitely reduces anxiety.
Individuals who practiced pranayama experienced less anxiety before taking the test.
By increasing the supply of oxygen to the brain, pranayama not only calms it down but also makes it free from anxiety.
By adopting a healthy and peaceful life, we can keep anxiety at bay.
6. Keep Laughing
Laugh out loud in your daily life. Whether you like watching funny movies or playing pranks with your friends, laughter can be good for your heart.
Research shows that laughing can reduce stress hormones and increase levels of high-density lipoprotein (HLD), also known as “good cholesterol.”
It is said that if you laugh everyday then it increases your life. This is true. Laughter is good for health, so try to make yourself happy as often as possible.
If we are happy in our life, then we are worry free and tension free.
7. Keep Yourself Happy
Whether you prefer Western music or classical tunes, dancing makes for a great heart-healthy workout.
Dancing to your favorite music is good for your heart. Like other forms of aerobic exercise, it gets your heart rate up and your lungs pumping. It burns up to 200 calories or more per hour.
If we are happy in our life, then we will be worry free and stress free and this will keep the stress away.
8. Take a break
Sunrays exposure to get vitamin D for bone health. Most of the time we follow the same routine of work.
To break the cycle, take a break and do something that makes you happy. For stress reduction, keep away gadgets and distractions for a few days.
Try to keep yourself away from phone, TV, laptop and other gadgets on weekends, spend some time with family and friends.
This will change your routine and keep stress away.
If you tend to panic when you’re stressed, exercise may help you cope. Exercise helps in reducing stress to a great extent.
It is only necessary to exercise regularly. There are many exercises you can do at home that will give you strength and keep stress at bay.
Exercise releases feel-good endorphins in the body. Know here how to keep yourself always healthy and fit.
Adaptogens are naturally occurring substances that help our bodies cope with and adapt to stress.
Ashwagandha in particular is a powerful stress-fighting herb. This adaptogen helps with anxiety relief, fighting fatigue, and lowering cortisol levels.
Ashwagandha lowers the body’s stress hormones, relieves anxiety and prevents stress-related fatigue.
11. Cut down on caffeine intake
Stress reduction – Reduce caffeine
Caffeine is a chemical found in coffee, tea, chocolate and energy drinks that stimulates your central nervous system.
Consuming too much can worsen and increase feelings of anxiety. Plus, excessive consumption can harm your sleep.
In turn, this can increase symptoms of stress and anxiety. People have different thresholds for how much caffeine they can tolerate.
If you find that caffeine makes you jittery or anxious, consider replacing coffee or energy drinks with herbal tea or water.