There are lots of ways to manage and reduce stress and I'm going to share some of them here with you today.
Stress is a normal function that we can benefit from but it can be a real burden to us all, not only affecting our mental state but also hurting us physically with all the extra chemicals it pumps through our bodies. But here are some ways to manage and reduce stress.
Reading lowers your heart rate, which helps you relax and escape from reality. No, you can't fully escape and run from your stress but at the same time, you shouldn't feel so bad that you want to run.
Reading also allows your brain to think differently, allowing new perspectives on life and the situations causing you stress. This is also known as shift thinking. Shift thinking helps us become better at problem solving.
It only takes six minutes of reading to get your stress level down by sixty percent. So next time you feel stressed just grab a good book, get comfortable on the couch and read. That's one of my favorite ways to manage and reduce stress.
2. Walk It out
Research has shown that if you walk 20 to 30 minutes a day it enhances your self-esteem and helps fight depression.
Walking is an aerobic exercise. Aerobics is a type of exercise that calms down the wound up nerves in your body. This is good for your body and mind and has a calming effect, helping you rest, both physically and mentally.
One study shows that walking at a brisk pace helps because it has an almost meditation like effect. If you silently count the steps in your head, visualizing the numbers, you'll notice that you feel less stressed.
Walking is a great way to clear your mind and get your thoughts focused. The enhanced oxygen to your brain leads to clearer thinking that can also help give you an insight into the stress and how to fix it.
In a test on mice, scientists were able to prove, through extensive research, that walking boosts the release of soothing neurons in the brain. When these neurons are activated, even sudden stress will be more manageable.
So if you are feeling a bit overwhelmed, put on your jogging pants and go for a walk. Get the good vibes flowing and enjoy the scenery.
3. Try Meditation
Meditation is a great technique that is used to fight stress, and it only takes 10 to 20 minutes a day. For beginners, try meditating twice a day.
All you need is a nice quiet place where you can lie down or sit comfortably. Concentrate on a word or a phrase or hear soothing sounds in your mind. Relax all your muscles from your feet all the way up to the muscles in your face. Avoid meditation within two hours after eating, as digestion could cause a physical distraction and prevent you from full meditation.
Meditation is great for your cardiovascular system because it decreases the amount of adrenaline and cortisol flowing through your blood giving the opposite effect of the “fight or flight” reaction we get when we're under stress.
The sun gives off UV light and has been known to stimulate the parts of the brain that are also stimulated by sugar and some drugs.
UV rays increase the amount of vitamin D in the body without having to rely on annoying D shots or having to take supplements. This also has other health benefits, such as preventing 17 different types of cancer, high blood pressure stroke, and heart problems.
Sunlight also produces what's called biofeedback in the body and is beneficial for reducing the levels of stress causing chemicals in the body. Also, it helps to prevent and fight depression.
Just remember to wear sunscreen so you don't have to worry about wrinkles and skin cancer.
5. Binaural Beats and Frequencies
Headphones are recommended for this method due to the way you need to hear the sounds and the effects they have on your brain.
Binaural beats are a type of sound therapy where one tone at a certain frequency will enter one ear, while another tone of a different frequency will pass to the other ear, creating what sounds like a fast wavy beat.
Binaural beats might be the most effective method for dealing with stress. Different frequencies affect different stimuli in the brain. Each one is unique to the process it opens up, from your subconscious to arousal.
Studies show that soothing music can boost the immune system, due to the limiting effect it has on the cortisol hormone in the body.
So go grab the headphones, download some good soothing binaural beats and let the sounds heal your mind, body, and soul.