How to relieve stress and depression naturally

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Dr Sarah Edwards MD
PROFESSIONAL HIGHLIGHTS Dr. Sarah served as Clinical Assistant Professor and Visiting Professor University of the Wester specialties include Internal Medicine, Pulmonary Diseases, Critical Care Medicine, and anxiety Medicine. ABOUT DR. SARAH EDWARDS Dr. Sarah Edwards is a Locum Tenens physician. He received her medical degree from the University of the West School of Medicine and completed her specialty training at the Medical College of Georgia in Augusta, GA, and at Baylor College of Medicine in Houston, TX. He has been trained in Internal Medicine, Pulmonary Disease, Critical Care Medicine, and Anxiety Medicine. In addition, he was also trained in Thoracic Transplantation Medicine and Pulmonary Arterial Hypertension. Dr. Edwards has a special interest in Integrative Medicine, especially the non-pharmacologic treatment of Sleep Disorders. CERTIFICATIONS Dr. Sarah Edwards is Board Certified in the following: Internal Medicine Child Diseases Critical Medicine He is also a Diplomate of The American Board of Anxiety Medicine. EDUCATIONPostgraduate: University of Nevada School of Medicine Residency: Internal Medicine Medical College of Georgia Fellowship: Pulmonary Diseases, Critical Care Medicine, Anxiety Medicine Baylor College of Medicine Fellowship: Thoracic Transplantation Medicine. Medical school: American University of West Virginia School of Medicine Degree: Doctor of Medicine Graduate: University of the WestUndergraduate: University of the West Degree: Bachelor of Science in Biology

In this article, I will explain how to relieve stress and tension without the help of drugs or alcohol. In the first part of the article, dispensing with meaningful theoretical calculations, I will propose 8 tips on how to relieve stress. You will be able to test these recommendations on yourself right today and check how effective they are.

Also, in the second part, I consider it necessary to touch a little on how to minimize the daily level of stress, and how to become less susceptible to stress. For some reason, many stress relief tips do not pay enough attention to this. But I am aimed at a long-term result, and it is obvious to me that the less stress you have, the easier it is to deal with it.

Have you heard the slogan “fire is easier to prevent than to put out”? Everyone needs to know what measures should be taken to extinguish a fire, but it is even more important to understand what needs to be done to prevent a fire (for example, not to sleep with a cigarette in your mouth and with an iron and a boiler in your arms). Also, with stress: you need to be able to prevent it.

8 tips on how to relieve stress quickly

Fatigue, nervous tension, responsible affairs, relationships with people, the bustle of the city, family squabbles – all these are stress factors. The consequences of the impact of which make themselves felt during and at the end of the day, affecting us with fatigue, nervous exhaustion, lousy mood, and nervousness. But all this can be dealt with; you just need to know how I assure you, without sedative drugs and alcohol.

The latter provides only short-term relief and weakens the ability of your body to cope with stress on its own. About this nuance, I stopped in more detail in the article Myth 2 – Alcohol and pills help to cope with stress. At this stage, it is essential to understand that I strongly advise you not to relieve stress with all kinds of drugs, and this article will not talk about all sorts of medicines. We will learn to reduce stress with natural relaxation methods. So let’s get started.

Tip 1 – Clear Your Head from Unpleasant Thoughts

Although it sounds corny, not everyone succeeds in always remembering this, and we begin to chew in the brain the annoying gum of thoughts about unpleasant events of the current day and cannot stop at all. It is very exhausting and plunging into despondency and in no way contributes to getting rid of stress. At such moments, we are simply worried about something or are trying to find ourselves some solution to the current situation.

The key is to think it over tomorrow, and now, turn your attention to something else. I have long noticed how different the perception of life problems depends on our physical and psychological state. In the morning, being peppy and fresh, everything seems to be on our shoulders, we can deal with everything, but in the evening, when we are tired and stressed, problems begin to take on terrifying proportions, as if you were looking at them through a magnifying glass.

It seems like you are a different person. But it’s just fatigue and exhaustion that distort the view of many things, you should be aware of this, assessing your current state: “Now I’m exhausted and tired both mentally and physically, so I don’t quite adequately perceive many things. Therefore, I won’t right now think about them“. It’s easy to say, but sometimes it’s hard to give such a sober account, as it would seem those negative thoughts themselves get into our heads and do not want to leave it.

But there is a small ruse on how to deceive your reason, who wants to immediately begin to think about the problem, which now seems to him extremely important. Promise yourself that you will think it over tomorrow morning as soon as you wake up and open your eyes and before you wash, you sit down and think it over intensively. So you lull the vigilance of the mind, which “agree” to make a concession and postpone the solution to this situation. I did this many times and was surprised to find that an amazing metamorphosis occurred in the morning with yesterday’s “big problem” – it lost its significance, I even ceased to want to think about it, it seemed so insignificant in a new perspective.

Tip 2 – practice relaxation techniques, meditate

About this, so much has been said in the framework of my blog, I will not repeat it. If you want to relieve stress immediately, then this is an excellent occasion to try to meditate or start practicing various relaxation techniques and see how well it relieves you of stress. But there is a second good feature here, the more you do meditation, the better you start to abstract from problems and clear your head of thoughts, and the less stress you get every day because your mind becomes calmer.

It becomes easier for you to bear the influence of stress factors, and those things that once introduced you to great excitement and tension as you practice will become real nonsense for you: suddenly traffic jams, city noise, squabbles at work will cease to be problems and render negative impact on you. You will begin to be amazed at how surrounding people take these trifles seriously and dramatically and worry about them as if the whole world had collapsed before their eyes! Although they, some time ago, were upset by the little things.

But one separate meditation session is also beneficial – you feel very relaxed and forget about problems, the main thing is to concentrate and not let into your head thoughts about what happened to you today. It is challenging to do: ideas will still come but try not to think about anything for at least some time and turn your attention to the mantra or image.

By the way, subscribe to my Instagram from the link below. Regular useful posts on self-development, meditation, psychology, and relieving anxiety and panic attacks.

Tip 3 – Exercise

Some time ago, I had no idea how to relieve stress without alcohol: a couple of bottles of beer were an on-duty means to feel good and relaxed. But then, when I took up myself and refused such funds, I realized that a 20-minute run at a moderate pace or going to the gym can give a much more tangible result! (Read the article on how to force yourself to play sports).

During exercise, endorphins are released – hormones of happiness. Going in for sports you get a surge of good mood plus strengthen the body. This is a much more effective means than drinking beer, as the latter only weakens your ability to cope with stress, which I have already discussed and will discuss in the next article. And sport strengthens you morally: in a healthy body – a healthy mind. That is, playing sports as well as doing meditation forms in you a long-term ability to resist stress throughout the day.

Tip 4 – Take a contrast shower. Water treatments

You can read about technology somewhere on the net, generally, I’m going to devote a separate article to this in the future, as it deserves it.

Did you not think that stress attracts some people in tempering with cold water? What makes them in severe frosts do such a seemingly mockery of themselves, like swimming in an ice hole? And what stretches a satisfied smile on the ruddy physiognomy of the bather? The answer is endorphins, the well-known “hormones of happiness” (this is a journalistic term, these are not hormones, but neurotransmitters), which are released during a sharp cooling of the body. It would seem that they would stand out here?

But now I’m going to refill your piggy bank a little bit. However, it’s not digital marketing to worry about. Extreme sports are believed to be associated with adrenaline. This is true. But it’s not adrenaline that provokes people to dizzying jumps and tricks, it’s not for him that everything happens, as many mistakenly believe. Adrenaline – It only makes your heart beat faster, increases your stamina, and speed of reaction. But those same thrills, “high” after a parachute jump, give endorphins.

These are not only “hormones of happiness”, but they also help anesthetize them and the body begins to secrete them in an extreme situation, which they perceive as threatening and, to partially exclude the possibility of death from pain shock as a result of a possible injury, the release of this hormone begins, which has such a pleasant side effect.

Perhaps, a similar mechanism is triggered by the cooling of the body, since it is also stress for the body (not to be confused with the stress discussed in the article).

A contrast shower is a much softer and more affordable means of hardening the body than winter swimming, everyone can do it. This procedure is not only able to relieve stress and improve mood, but also greatly sets the body (I generally ceased to have colds since I took a contrast shower, and my grandfather took it all his life and never had a cold, despite his old age )

Not only a contrast shower but also any water procedures can help relieve stress, such as a hot bath, bathing in a pond, visiting the pool, etc.

Tip 5 – Listen to music

Any that you like. The pleasure that you get from listening to music is also directly related to the chemical processes in the brain. They are triggered by a harmonic sequence of sounds (or not quite harmonious – it depends on your taste) and cause a feeling of happiness and euphoria. Even sad and gloomy music can cheer you up, provided that you like it, however paradoxical it sounds (at least for me).

But just for relaxation, I use smooth monotonous and slow sounding, the so-called ambient ambient music style. To many, such music may seem very boring and boring, but that’s the whole point. Many other musical styles are characterized by an intense pressure of emotions in compositions, fast rhythm, and pace, a sharp change in mood shades. Although all this can amuse and delight you, in my opinion, relaxation is not always promoted because such music bombards your brain with an abundance of notes and musical intonations.

If you are tired and want to relax, it is better to listen to something more contemplative and “enveloping”; maybe at first, this music will not be liked, but at least you will rest. You can listen to an example of compositions from the ambient genre in the audio recordings of my group in contact, for this, you just need to join it (you should see a link to it on the right of the site) and click on play, after having previously taken a lying position in a convenient position. At the same time, try to relax and “withstand” at least 20 minutes, try to forget about all the problems and do not think anything, “dissolve” in the music.

Tip 6 – Contemplative exercises while walking

To relieve stress, you can walk a bit and breathe. It is better to choose a calm and quiet place, for example, a park. Avoid the hype and crowds. During the walk, again, try to relax, free yourself from thoughts, look around more, direct your gaze to the outside, not inside yourself and your problems. Contemplative exercises contribute well to calm. Sit on a bench and look at a tree, peer at every bend of it, try so that nothing else takes your attention for a specific time. This is a subtype of meditation practice that you can do whenever you want, even at lunchtime at work.

When walking, the pace is slow, do not run anywhere, and do not rush. You can combine with sports, walked, breathed, reached the horizontal bars and bars – hung tightened up and stress as it happened!

If such walks cause a feeling of boredom, then we must get rid of it!

Tip 7 – Start Relaxing On The Road After Work

I know for myself that even if the day did not turn out to be especially tricky in terms of nervous load, then anyway, the road home can considerably tire or spoil the mood. Many do not know how to relieve stress after work. And continue to accumulate it on the way home. Therefore, already on the road, start turning off thoughts of work and current problems, ignore what is happening, do not succumb to universal anger and nervousness, the atmosphere of which, as a rule, prevails in public transport and on roads. Be calm, try to suppress within yourself those impulses that lead to the fact that you begin to get angry with someone and curse in your ears or inwardly. Since all this negativity can bring the finishing touches to your evening picture of stress and tension and finally exhaust you, let others get angry and nervous at the expense of themselves, but not you! You can even start some construction work at your home to divert your mind.

Tip 8 – stress is more natural to prevent than to relieve!

Here is the golden rule that you must learn. In order not to have to get rid of stress with all sorts of lethal means such as tablets or alcohol, it is better to minimize its manifestations throughout your day, starting in the morning. How can this be done and can it be done at all? To find out, first, we’ll talk about what stress is and how it accumulates in you.

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