1. LISTENING TO MUSIC
If you’re feeling overwhelmed by a stressful situation, try taking a break and listening to relaxing music. Listening to calm music has a positive effect on the brain and body, can lower blood pressure and reduce cortisol, a hormone associated with stress.
We recommend playing Bach by cello master Yo-Yo Ma, but if classical isn’t really your thing, try listening to ocean or nature sounds. It may sound cheesy, but it has soothing effects similar to music.
2. TALK TO A FRIEND
When you feel stressed, take a break to call a friend and talk about your problems. Good relationships with friends and loved ones are essential to any healthy lifestyle.
They are especially important when you are under a lot of stress. A reassuring voice can put anything into perspective, even for a minute.
3. TALK TO YOURSELF
Sometimes calling a friend is not an option. If that’s the case, talking to yourself calmly may be the next best thing.
Don’t be afraid to look crazy. Tell yourself why you are stressed, what you need to do to complete the task at hand, and most importantly, everything will be okay.
4. PAY ATTENTION TO YOUR NUTRITION
Stress levels and a proper diet are closely related. When we’re overwhelmed, we often forget to eat well and turn to sugary, fatty snacks as a snack.
Try to avoid sugary snacks and plan ahead. Fruits and vegetables are always good, and fish with high levels of omega-3 fatty acids have been shown to reduce symptoms of stress.
5. REMEMBER TO Laugh
Laughter releases endorphins that improve mood and reduce levels of the stress-causing hormones cortisol and adrenaline. Laughing tricks your nervous system into making you happy.
6. FOR TEA
High doses of caffeine cause a short-term increase in blood pressure. It can also cause your hypothalamic-pituitary-adrenal axis to overspeed.
Try green tea instead of coffee or energy drinks. Coffee has less than half the caffeine and contains healthy antioxidants as well as theanine, an amino acid that has a calming effect on the nervous system.
Most of the tips we recommend provide instant relief, but there are also many lifestyle changes that can be more effective in the long run. The concept of “mindfulness” is a big part of meditative and somatic approaches to mental health and has become popular recently.
From yoga and tai chi to meditation and Pilates, these systems of mindfulness include physical and mental exercises that prevent stress from becoming a problem. Try joining a class.
8. EXERCISE (EVEN FOR ONE MINUTE)
Exercise doesn’t necessarily mean powerlifting or marathon training at the gym. Taking a short walk to the office or just getting up during a break at work can provide instant relief from a stressful situation.
Getting your blood moving releases endorphins and can improve your mood almost instantly.
9. SLEEP BETTER
Everyone knows that stress can make you lose sleep. Unfortunately, lack of sleep is also a major cause of stress. This vicious cycle causes the brain and body to get out of hand and get worse over time.
Make sure you get the seven to eight hours of sleep the doctor recommends. Turn off the TV earlier, dim the lights, and give yourself time to relax before bed. It may be the most effective stress buster on our list.
10. RAHAT NEFES AL
The advice to “take a deep breath” may seem like a cliché, but it’s true when it comes to stress. For an easy three to five minute workout, sit in your chair with your feet flat on the floor and your hands on your knees. Breathe slowly and deeply, concentrating on your lungs as they fully expand in your chest.
Shallow breathing causes stress, while deep breathing oxygenates your blood, helps center your body, and clears your mind.