How Do I Reduce Stress?
Stress is something that we encounter every day. Stress levels are largely determined by interaction with others, your personal life, work, cultural changes, your self-image and your environment. Because of all these factors, you simply must have tools to deal with it if you want to be happy and healthy. The more stress management tools you learn, and use regularly, the better off you’ll be.
There are many things you can do to reduce and relieve stress. I wanted to put together a list of ideas that can help, so I have been doing a lot of study on what we can do. This article gives you many ideas and ways of combating the “silent killer,” stress. It’s not easy to put some of these into practice at first, but if you stay with them, you will be able to take better are of your health and the health of those around you.
Eat These Foods to Relieve Stress
Eat steadily, all day long. Skipping meals is one of the worst things you can do for your body. When you‘re hungry, your blood sugar drops, stressing your adrenal glands and triggering your sympathetic nervous system. That causes light-headedness, cravings, anxiety and fatigue.
Skipping breakfast is particularly bad, as it is a sure fire way to gain, not lose, weight. If you start each morning with a good breakfast and eat small healthy meals or snacks every two to four hours, your “metabolic flame” will burn evenly all day and your blood sugar won‘t take any sharp dips. You‘ll feel more rested and energetic.
Another drawback to skipping meals: The resulting low blood sugar can slow the speed at which you process information and shorten your attention span.
Eat More Raw Uncooked Food
Stopping at MacDonald‘s for breakfast is the way most American‘s eat breakfast, but this will not allow you to receive the maximum energy that uncooked food stores. Raw eggs may take some getting used to, but they are an inexpensive way to increase the amount of uncooked protein and fat in your diet. And forget the myths of their great risk: the risk of salmonella from raw eggs is only 1 in 30,000, and even that risk can be greatly avoided by carefully examining the eggs prior to eating them.
* Use Psychological Acupressure Techniques to Lower Your Stress.
Emotional Freedom Technique (EFT) is a powerful but easy technique for quickly resolving emotional distress. It can even relieve physical complaints such as chronic pain, allergic symptoms, and much more. Not only does it do this quickly, but it works without forcing yourself or the recipient to repeatedly re-experience the negative emotional state. This treatment is generally permanent, relatively easy to apply, boasts a higher than 80% success rate and is free of negative side effects.
Get Plenty of Sleep
Pay off your sleep debt. During sleep your adrenal glands are restored and repaired. Unfortunately, most of us place little value on sleep, and end up getting less than we need, night after night. Result: Your adrenal glands stay depleted.
The average person needs six to eight hours of sleep each night. Sleeping under six hours will actually accelerate aging and increase your risk of diabetes. If you feel as if you‘re dragging, you need the full eight hours of sleep.
For better sleep:
- Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
- Sleep in complete darkness or as close as possible. When light hits the eyes, it disrupts the circadian rhythm of the pineal gland and production of melatonin and seratonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night.
- No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.
- Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body. A study has shown that this reduces night wakings.
- Read something spiritual or religious. This will help to relax. Don‘t read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep.
- Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary. I gave up my alarm clock five years ago and use a dawn simulator which works by with an alarm to a dimmer switch that gradually turns the light on to full intensity over 45 minutes. I just love it as it is so gentle and if I need more sleep, I get it without being startled or disrupting my adrenals. Almost like a real dawn.
- Avoid energy-zappers. A variety of toxins in food and the environment contribute to a heightened adrenal response:…
Consider Vegetable Juicing for Breakfast.
- One of the most common questions people ask me is “What am I supposed to eat for breakfast?” This is because most American breakfasts are a prescription for health disaster. So I developed a green vegetable juicing recipe that seems to help most of my patients regain their energy.
- Sugar. When you eat sugar in any form, it throws your blood sugar out of balance, activating your sympathetic nervous system and causing a variety of other severely disrupting actions to your body.
- Household and self-care products. The vast majority of chemicals found in pesticides and other products, undergo little or no testing for chronic, low level exposures and for chronic health effects. Virtually all household products are now available in natural, nontoxic formulations. Purge your cupboards and medicine chest of chemical-based cleaning products, air fresheners, gardening supplies, shampoos, soaps and deodorants, and find non-chemical alternatives.
- In the place of chemical cleaning products, I highly recommend natural cleaning products, like Get Clean.
Start by making just a few of the changes defined in the sections above. You will begin to see major improvements within days. Build on your energy levels and relax stress by incorporating more of the changes as you go along, and your adrenal burnout will soon be a distant memory.
Here are Some Tips on Activities You Can do to Make Yourself Feel Better When You’re Stressed:
1. Calm down
Before anything else, calm yourself down. Don’t panic. Close your eyes and take several deep breaths. PRAY.
2. Feed your mind with positive thoughts
When you’re depressed, it’s easy to fall into a vicious cycle of negative thoughts. It’s important that you break this cycle. To do that, feed your mind with positive thoughts. You may read spiritual texts, motivational books, or inspiring quotes. You may also listen to positive tapes.
3. Remember good things
Direct your mind to the positive. Remember the good things in your life. Remember the good people around you.
4. Look at the big picture
An event that seems bad might not seem that bad if you look at the big picture. Put the event in context.
5. Believe that everything will be all right
What you believe has a big effect on you. If you believe that things will go wrong, that would usually be the case. On the other hand, if you believe that everything will be all right, you will have a winning attitude.
When you’re depressed, take time to exercise. Exercise relieves the symptoms of depression and anxiety.
Sometimes one reason you feel bad is because you don’t forgive. Perhaps you had made mistakes in the past and you blamed yourself for it. You need to forgive yourself. Or perhaps someone mistreated you. You need to forgive them.
8. Take action
Things won’t get better if you just sit and do nothing. Instead of thinking about how bad things are, think of what you can do to solve the problem and take action.
9. Say something positive
Negative words have devastating effect on your confidence and motivation. So whenever you’re about to say something negative, stop yourself and take a deep breath. Reframe what you’re going to say and make it positive.
10. Think about other people
One of the best ways to make yourself feel better is simply by taking the focus away from yourself. Start thinking about other people and how you can help them. When you do that, your problems will no longer seem so hard.
11. Reduce Caffeine Intake
Consuming caffeine too late in the day can affect sleep quality, which impacts stress levels. Consuming too much caffeine in general can make you more emotionally reactive to stress. Learn how much caffeine is too much.
12. Learn Assertive Communication Skills
Relationships can be great stress relievers. Knowing how to keep your relationships healthy through effective communication is one of the best investments of time and energy for stress relief. Talking with family, friends, a pastor, or a good counselor can be a great stress relief. Sometimes we just need to let someone else know what is going on inside.
13. Listen To Music
Finding a music therapist isn’t the only way music can help as a stress reliever. Creating playlists for various moods (a cathartic mix for when you want to process feelings, an upbeat mix for when you need more energy, etc.) can help you to relieve stress passively, enjoyably, and conveniently.
14. Eat a Balanced Diet
A poor diet can bring greater reactivity toward stress. A healthy diet can bring greater physical and emotional wellness. Find some simple go-to meals and snacks, and feel less stressed in your daily life.
The physical act of laughing releases tension and brings positive physiological changes. Finding ways to work more laughter into your day can be an effective route to stress relief.
Progressive muscle relaxation, or PMR, is a technique that allows you to relax all of the muscles in your body, group by group. Beginning sessions take several minutes, and allow you to feel physically and emotionally relaxed when done. With practice, you can achieve full-body relaxation within seconds.
Breathing exercises provide convenient and simple stress relief in that they can be used anytime, anywhere, and they work quickly.
18. Plant a Garden
Getting outside and enjoying the scenery is just one of the ways that gardening can contribute to stress relief. Read about the other stress reliever benefits of planting a garden.
19. Start a Journal
Do you have things that keep rolling around in your head? Write it down. Pore out your feelings on paper. This can help you find the triggers to your stress and help you deal with it.
20. Find a Hobby
Do something you enjoy that can take your mind off of the current situation and take a step back. You could read, garden, cook, knit or crochet, scrap book, play with and take your pet for a walk, volunteer to help someone, build RC planes, else or anything else YOU ENJOY. Go for a hike, a boat ride or walk through the park and enjoy nature.
21. Play a Game
Crossword puzzles, word searches, puzzles and other solitary games are a good place to start. Play games with others, like Life or Monopoly, Dominoes, or other games. Go play some racquetball, tennis or golf. Get out there and play football, volleyball, or other physical activities. You could even race against your best time around the block. Get a used Wii or other gaming system that allow you to use your body to play games.
22. Take Time to Have Fun
Do something fun. Leisure activities can be a great way to de-stress.
23. Massage Therapy
Of course, we all know how relaxing a good massage can be.
24. Take High Quality Supplements to Reduce Stress
There are many pills out there promising to reduce your stress. The problem is, some of them can be harmful. Seek a reputable company that has a long track record with lots of published studies and see what they have to offer. Shaklee created Stress Relief which helps reduce the toll that stress has on your body.
Stress is a major factor in the health problems plaguing people today. Taking a step to learning how to manage it will go a long way to making you feel better overall. Not only that being able to manage stress will help your mental well being. Thinking positively has an effect on our health, our bodies actually respond to our emotions on a very deep level.
Using the techniques listed above you can find ways to curb your stress without resorting to dangerous drugs.
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