How to Decrease Stress | Top 10 Tips - Auspi Knowledge

How to Decrease Stress


How to Decrease Stress
How to Decrease Stress 

How to Decrease Stress 
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ᐯᗩIᗷᕼᗩᐯ ᑭᗩTIᒪ

One can feel stressed when his/her personal life, family life, work life is not moving as it was predicted. You may also have experienced the felling of stress many times. So, the question arise What is Stress? Maybe you know the answer. 


The feeling of emotional or physical tension is known as stress. It can start form any thought or event that can make you feel angry, nervous or frustrated. 


It can have some beneficial effects on your body because it helps you avoid danger and can also harm your body when last for long time. 

Our body reacts to stress by realasing hormones. These hormones cause your muscles to tense, increase our pulse and make our brain more alert. 

This is called as fight-or-flight response which makes us alert and protects our body. 

There are two important types of stress as follows -

Acute stress- Acute stress lasts for short time and vanishes quickly. It has major role in controlling a dangerous situation. 

You can experience it when you slam on the brakes, have a fight with your partner, or ski down a steep slope.

Chronic stress- This lasts for long time. It can last for weeks or months. If you can't manage it, can lead to many health problems. Money problems, an unhappy marriage, or trouble at work are some of its examples. 

When we have chronic stress, our body remains alert, even though there is no danger. This increases the risk of High blood pressure, Heart disease, Diabetes, Obesity, Depression, 

Skin problems, such as acne, and much more. 

Now we will look after How to reduce the Stress. 

Stay tuned with us for more information. I will try to be as simple as possible to explain you my viewpoints. 

So, without having any further delay let's get started.


How to Decrease Stress

1. Meditate



Meditation is considered as one of the most popular way to relieve stress among the people. 

When we experience stress, our body automatically reacts to it in two different ways which are fight or run. This is our body's response towards stress which is popularly known as fight-or-flight response. 

In some cases such as extreme danger, this physical response is helpful because it protects us while a prolonged state of such condition can physically damage to our body. 

Meditation works in opposite way to stress. It triggers the body's relaxation response thus making us relaxed.

Meditation helps body to repair itself by restoring it to a calm state and also prevents new damage from the physical effects of stress. It makes our body calm by removing the stress related thoughts. 

More benefits of Meditation 


2. Practice Yoga



Yoga is been practiced since ancient times. It's beneficial effects includes stress reduction, lower blood pressure and heart rate. For this you don't need to be an expert, almost anyone can do it.

Yoga is so effective for stress relief because other than physical benefits, it makes our mood fresh and increases mindfulness.

Many studies says that a little yoga in the morning or at night can minimize stress and increase productivity. 

When you feel stressed, do some breathing that will reduce it in the nervous system. Studies have shown that yoga can also prevent anxiety. 

When we feel anxious, our breath becomes shallow. This is because our system is preparing to use all of its energy to either fight or run away due to fight-or-flight response. 

If you want to decrease stress, you should practice Yoga. 

You can watch some other benefits of yoga 


3. Do Exercise 



Physicians always encourage to stay physically active due to its beneficial effects which includes improving physical condition, boosting immune system, making mood fresh and much more. 

Exercise also plays an important role in maintaining mental fitness, and it can also reduce stress. 

It is very effective at reducing fatigue, improving alertness and concentration, and at enhancing and boosting overall cognitive functions. 

Stress affects brain as well as our whole body due to its many nerve connections. So, this is the reason that if your body feels better, so does your mind.

Exercise and other physical activities like it produces endorphins which acts as a natural painkillers in the brain. These are also associated with sleep. 

Endorphins improve the ability to sleep, which in turn reduces stress

Endorphin can be produced by Meditation, acupuncture, massage therapy, even by deep breathing. I actually use to do exercise to produce these chemicals. 

Scientists have found that practicing aerobic exercise has shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep and self-esteem. 

Only Five minutes of aerobic exercise can stimulate anti-anxiety effects.


4. Get More Sleep



A good quality Sleep can help you to tackle the day's stress more easily. Tiredness makes you less patient and more easily agitated, which can increase your stress level. 

It is advised that you should have at least 7 to 9 hours of sleep in a day. 

Sleep is known as a powerful stress reducer. Following a regular sleep pattern makes your body calm , improves concentration level, regulates mood, and sharpens judgment and decision-making.

You can solve problems quickly and are better able to cope with stress when well-rested. On the other hand lack of sleep decreases your energy level as well as mental clarity.

Practicing good sleep hygiene with stress-lowering  ideas can help you to improve your quality of sleep.


5. Diet



Diet has a major role in all our day to day activities. So, we should make a good choice.

The following has a role in reducing stress. 

Vitamin-C: Consuming foods loaded with vitamin C, such as citrus fruits like Oranges, can boost the immune system and unwind the stress. 

Intake of this vitamin can help to lower the cortisol level, which is a stress hormone, and blood pressure during high-anxiety situations.

Magnesium: An adequate amount of magnesium is essential for avoiding headaches and fatigue. Increase in magnesium intake can help to improve sleep quality in older adults. 

Spinach or other leafy greens, salmon, and soybeans are some of the healthy source of magnesium. 

Complex Carbohydrates: Complex carbohydrates which includes whole grains, fruits, and vegetables can induce the brain to increase serotonin production and stabilizing blood pressure. This can help you to reduce stress

Omega-3 Fatty Acids: Fatty fish such as salmon and tuna and nuts and seeds such as flaxseeds, pistachios, walnuts, and almonds are loaded with omega-3 fatty acids that have been shown to reduce surges of stress hormones. These also gives protection against heart disease and depression.


6. Laugh



You may have seen a group of people laughing in a laughter club or in a park. So, many of you maybe had a question that why they are laughing? Because it has many benefits effects on our body. 

Laughter reduces the level of stress hormones ( cortisol, epinephrine or adrenaline , dopamine) and growth hormone. It also increases the level of endorphins

It also has a positive effect on immune system because it increases the level of endorphins. It enhances the effectiveness of T cells

This means a stronger immune system, as well as fewer physical effects of stress.

A new meditative practice called Laughter Yoga has been introduced in which participants voluntarily laugh rather than spontaneous laugh because our brain can't understand the difference between these two and you will get the health benefits. 

Enjoying the article, read more to Decrease Stress. 

Click the link below to know What are Benefits of Laughing 



7. Take a Walk



Today you will get another reason to take a walk in a park. It is said that spending some time with nature can help you to reduce your stress

A number of studies have shown that you can also improve your memory and concentration just having a walk. It has one another benefit that it can improve energy level. 

Try to have a walk of 20 to 30 minutes several times per week to unwind your stress and give your mind a boost.

It gives you time to think, as well as time to get away from stressors

Brisk walking is a fast pace walking. It can boosts endorphins, which can reduce stress hormones and depression. 

Regular exercise can improve mood and self-esteem.

Some other benefits of walking are


8. Get a Hug From a Loved One



Oxytocine is a hormone in our body which is also known as "cuddle hormone". Its level increases when we hug, touch, or sit close to someone else. 

Thus, got this name. This hormone is associated with happiness and less stress

Oxytocine reduces the blood pressure and norepinephrine which is a stress hormone. 

The positive benefits of oxytocin are strongest in women who had better relationships and more frequent hugs with their life partner. 

Women also had positive effects of oxytocin when they hug their infants closely.


9. Cut out Things That Add to Your Stress



This is considered as most beneficial way to get relief from stress. What you have to do is just try to move away from stress causing things from your life. 

Imagine this situation. You are on a trip with your family. Just enjoying the lunch in a restaurant which is close to your city. And your boss wants to give you lots of work, so he connected a call to you. 

Now you are quite brainy to understand what will happen later. This is one of the condition which can give you stress. 

Some of our friends, neighbors and some other people gives us unnecessary stress. Just cut them off from your life. Keep away from them. 


10. Keep yourself happy



Happiness is another way to manage frustration and stress. Try to spend some time with your family members and friends who make your day beautiful.

 Many people say that they keep themselves stress free by reading books and watching TV. 

You can try this next time. 


So, this was all about How to Decrease Stress .

A QUICK GLANCE

Meditate
Practice Yoga
Do Exercise
Get More Sleep
Diet
Laugh
Take a Walk
Get a Hug From a Loved One
Cut out Things That Add to Your Stress
Keep yourself happy


I tried to be as simple as possible to explain you my viewpoints. 

If you like this information please share it with your friends and family members.

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THANKS FOR GIVING YOUR PRECIOUS TIME. 



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1 Comments

  1. Superb information. When stress has become common, adopting these options can definitely going to help. Good article.

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