Do you know that various researchers have found that stress has almost covered almost half of our population.
According to The American Institute of Stress:
Around one-third of people (33%) say they feel very stressed. This stress affects the bodies of 77% of people and the minds of 73% of people. Almost half (48%) of people have trouble sleeping because of stress.
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That's seriously insane and horrible too, stress has become a part of our daily routine and we are so deep into it that we can't even live a happy life.
Taking stress is a worldwide problem as not only in India but the problem of taking stress is spreading quick as fire in a jungle.
If you are the one who is deeply indulged in taking stress ?
If you are worried about your health and looking for a good result ? Then the good news is that there is a solution.
After doing a lot of research and reading thoroughly articles on stress, our research team has compiled them all together in 18 effective ways to reduce stress.
In this article we are going to discuss stress, stress hormones, diseases caused by stress, hobbies to reduce stress and last but not the least how to reduce stress in your life.
Before we dive deeper into the article, let's first understand what Stress is.
What is Stress in psychology ?
According to an article of WHO ( World's Health Organization ) Stress is the state of mind, where a person is worried or stressed about his current life situation or about thinking of any past and future moments.
This may include few examples like :-
1. Stressed due to financial conditions.
2. Stressed due to not getting jobs.
3. Stressed because tomorrow is your result.
These are just an example, taking stress can have so many reasons.
At what age does stress usually start?
There is no such correct data to put forward as stress is a universal hazard and most importantly it varies from person to person and situation to situation.
For example, a 10 year old boy is stressed because tomorrow's exam result is going to happen, similarly a 21 year old man is taking stress because he can't find a job and a 35 year old man is taking stress because he can't provide proper resources to his family.
According to the American Psychological Association (APA).
Those aged 18-33 years old suffer the highest levels of stress in the nation.
What are the signs of stress?
There are various signs of stress and few of them includes :
1. Lack of Sleep, when you can't sleep properly.
2. Change in your appetite, you feel less hungry.
3. Mood swings, you feel not to anything.
4. Increase usage of drugs and alcohol.
5. Imbalance in personal relationships and social life.
6. Can't make a decision properly.
7. Lacking energy in doing the easiest of easy tasks.
The above are the few signs of Taking stress in your life.
What are the major reasons causing stress ?
There are many reasons causing stress, but the majority of stress cases are due to these reasons.
1. Financial Conditions.
2. Relationship Issues.
3. Social issues.
4. Environmental stress
5. Major life changes
6. Health-related stress
How does stress affect us?
Stress is a common but yet a complex issue that not only affects mentally but even it affects your physical health.
Here's how it affects your Physical and Mental health :
1. Stress makes you mentally weak.
2. It Lowers your IQ .
3. It lowers your thinking capability .
4. It creates a feeling of irritation .
5. It makes you more angry .
6. More stress can even cause you serious problems like depression and insomnia .
Health conditions occurring due to Stress
Taking stress not only limits you in disturbance of your mental and physical health but can even lead you to some health conditions like the ones below.
6 health issues caused by taking stress are :
1. Obesity
2. Heart disease
3. Alzheimer
4. Diabetes
5. Depression
6. Gastrointestinal Problems
Till now you may be familiar with how harmful stress can be. Stress is all in our head, taking some small steps with a lot of will power would surely help you in dealing with stress and its harmful effects.
18 effective ways to reduce stress
Now we are at the core of this article, the 18 effective ways that would help you in reducing stress and would make your life more easier.
1. When you feel stressed then go outside .
Our mind is like a super computer and processing a lot of data regularly makes it less efficient and it starts working less efficiently.
In simple words when you feel stressed in your daily routine, then just take a small break, pick up your bicycle or just have a walk in your garden or on the road, anywhere where you can connect yourself with nature.
Doing this will give your mind a break and will stop releasing those stress hormones.
It will refresh your mind and will make you more energetic . This tip will also help you in reducing stress instantly .
So the next time you are stressed, give your mind a break.
2. Think Positive
Basically this is not a tip , it is an activity that you can follow in your spare time.
What you have to do is think about your good times. Now you might be thinking about what will happen if I think positive ?
Then let me tell you guys it's very simple: our mind responds according to our thinking . Thinking about good times releases a special type of chemical like ( endorphins, serotonin, and dopamine) that is responsible for happiness .
So remember when you think about the good then these chemicals will be released in your head and you will stress free. You will be relaxed and happy.
In the beginning it can be tough for you but as soon as you practise it you will develop the habit of thinking positive in your life and once you have done that you are ready to enjoy real happiness.
3. Play games ( outdoor or indoor games )
This sounds unusual but let me tell you there are many games that you can play with your friends and family members.
It will change your mood , you can play chess , carrom , ludo and table tennis , Cricket with your friends and family members .
It's not just about playing outdoor games but An article of gamequitters.com/ states that playing video games releases a chemical in our head called dopamine that's responsible for happiness and it helps in reducing stress and makes a person feel happy.
Dopamine is the same chemical that is released when a person consumes drugs and alcohol.
3. Listen music
Music is the best medicine to all our pain and indeed it is. Music is a soothing experience that can uplift your mind no matter how stressed you are.
This is what our research team founded when we searched about music and does it really reduces stress, have a look
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Courtesy:- ASCAP Menu |
It works great , you can listen to any type of music , but remember to avoid sad songs and any songs that are high beats, try listening to soulful and classical music.
Listen to songs that soothes your ears and fills your heart with happiness.
4. Start everything from zero
When things don't work, instead of changing the destination, try changing the road that leads you to your destination.
When you feel depressed , then this tip is just for you . When you feel that things are going worse .
Then you must start from zero . Everything from zero . Start a new day with new life and new rules .
Try to find new solutions . For your existing problems .
Don't run away from stress, don't run away from your current situation. Time changes. This is one of the best things about time that it never remains the same.
So instead of being stressed, crying in the corner, carrying the baggage of your problems, be happy and start once again.
Start fighting for yourself once again, develop a new routine. That focuses on mental health rather than toxicity.
5. Practice Mindfulness Meditation
Meditation is the key to unlocking yourself from the lock of stress and anxiety.
Meditation is the best practice to avoid stress . You can develop this habit . And I am sure it will really help you .
Meditation has been a great way that works in almost 90% of the cases. It's not just about theory but various studies have proven meditation to be the ultimate weapon when it comes to killing stress and anxiety.
Recommended for you :- Best Mindfulness Meditation practice
Meditation has many benefits few of the are :-
1. It improves your brain power.
2. It improves your thinking capability
3. It makes you more productive.
4. You can improve your focus and mental power.
These benefits are just an example of how meditation can benefit you in your life, meditation is much beyond explanation.
I highly recommend you to practise meditation, if you can't practise too long then start with 5 mins and extend it as much as you can.
6. Spend some time with family members
Most of us are so busy in our daily work routine , that we even have no time to spend with family members .
Doing work regularly without taking a break creates a feeling of stress or irritation .
To avoid irritation you must spend a quality of time with your family members . Ask your children about their studies , ask your wife about what she is going to cook for dinner . Ask your parents , are they doing well?
These tips will change your mood and within 30 mins you will be refreshed .
7. Have a break
Most people avoid taking breaks , especially when they have to do a lot of work .
But let me tell you guys, taking a break in between helps you refresh your brain . And reducing work load or stress .
Taking breaks at different intervals , creates space in your brain and arranges the information that you have previously captured .
So take a break, relax for some time and then start working again. Doing this will make you feel free and refreshed. You will feel highly energetic.
To optimise your break time more efficiently you can go for a walk or you can listen to your favourite music, else you can have a cup of coffee reading your favourite blog post. I mean try reading Inspirational blogs 🧡.
8. Share with your family
When you feel stressed about something , then you can share it with your mom & dad or with your wife .
Sometimes all you need is someone whom you can share all your feelings and everything that's in your head.
Family is one such thing, family is the only one that supports you when you are in problems. Your mom and your dad are the ultimate lifelines.
So instead of taking stress, share everything with your family.
It is said that sharing is caring , it is not for the food only . Share your thoughts . And I am sure sharing thoughts will surely give you relief .
9. Daily Exercise
Exercising regularly will make you stress free . Doing exercises has a great benefit in our daily routine .
Exercise is one of the best ways to keep you healthy and energetic, not just energetic it is the best way to keep you both mentally and physically strong.
Here are Few benefits of exercise :-
1. Exercise makes you feel fresh.
2. Exercise makes you strong
3. It improves both your physical and mental health .
Which exercise or yoga do you need to do to reduce stress ?
# My opinion
1. You must practise hatha yoga. It is specially for stress management.
2. Hatha yoga mainly focuses on the mind, breathing.
3. This yoga helps you to control your stress easily.
10. Get a hug from your loved ones
Hugs are more than sharing thoughts , when you feel stressed , and things are going worse then you must hug someone whom you love a lot .
This is what we found about hugging. Giving a hug to your favourite person would actually result in a reduction of stress.
Hugging a person whom you loved the most will make you happy and it's one of the best ways to reduce your Stress and anxiety.
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Courtesy:- sclhealth.org |
Hugging or personal touch release a hormone called Oxytocin , according to Chat GPT In both males and females, oxytocin is involved in the regulation of social behaviour, including trust, empathy, and social bonding.
It has been shown to increase feelings of trust and generosity, and to reduce anxiety and fear in social situations. Additionally, oxytocin has been linked to sexual arousal and orgasm, and is often referred to as the "love hormone."
So the next you are stressed just go and hug your favourite person.
11. Plan a trip in a month
Planning a trip with your family in a week or a month can help you spend some quality time with nature .
One of the biggest reasons why a person takes stress is , he is stuck in the same routine.
Doing a 9-5 job makes a person sophisticated and frustrated. As a result a person reduces his efficiency and becomes less productive.
Therefore it is suggested to take a break from your daily routine and have a trip no matter if you visit Goa or a restaurant in your city.
Just have a trip, go for a picnic or a water park with your family. Doing this will make you stress free and after coming back from the trip you will feel more refreshed.
Now you can work more efficiently on your goals.
12. Speak less
Sometimes the biggest reason why your body gets exhausted is you talk more.
See, talking is good but over talking is what lowers your self respect and makes you less prior among people. Not just that you lost your energy by just talking. So it's better to stay silent and focus on your work.
When we speak, our brain consumes our energy .
To avoid this and to save energy one should avoid talking less . When you develop the habit of talking less and listening more you can get many benefits .
1. You can save your energy .
2. You can save your time .
3. You can increase your productivity
13. Stop overthinking
Thinking too much about something also creates a situation of stress .
To avoid stress you must avoid overthinking . Stop overthinking, just live in the present moment .
Overthinking is another big problem as stress is. Overthinking is the main reason why people take stress and when they take stress they overthink and this cycle continues.
To reduce Stress, you have to stop overthinking. Don't think about what's going to happen in your future or what you have done in your past.
There is a quote that fits here and it says Yesterday was history, tomorrow is a mystery and today is a gift that's why it is called present.
So Stop overthinking now !
14. Present moment
This tip is derived from the previous one . We all are just thinking about our future . And worrying about what the future will be.
Some people are just depressed by thinking about their past .
Let me tell you guys , thinking about your past and predicting about your future is just wasting your present .
Live in the present moment .
15. Limit caffeine and alcohol intake
Caffeine and alcohol are another reason that causes stress in the human body.
Even alcohol consumption is a sign that you are deeply divided in your Stress.
Consumption of these substances are not just harmful for your mental health but even harmful and can affect your physical health.
So Stop consuming alcohol and limit the intake of caffeine products like coffee.
16. Get enough sleep
The best way to reduce stress is to get enough sleep. The majority of stress cases that are reported in today's society are due to work pressure.
People are so frustrated doing that at the same time and are so busy doing work that they don't even have enough time to sleep. As a result, their mind is not relaxed completely and they feel stressed.
You must sleep for at least 6 hrs, scientifically it is between 7-8 hours but for people who are deeply indulged in their work must take rest at least for 6 hours.
17. Prioritise self-care
Another yet effective way of reducing stress is doing self care.
You may be wondering what self care means ? Then here's the answer !
Self care is all about caring for yourself, it is an attitude or habit of prioritising yourself rather than this world.
Loving yourself more than anyone else is what we call self care and that's why, self care is also known as self love.
Do everything that makes you happy, practising self care in your life.
Doing this will make you relaxed, reduce Stress and happiness.
18. Deep breathing
Deep breathing is another mindfulness practice that is used by people to control their stress and anger.
After meditation it is one of the effective ways to get relief from stress and if you can't practise meditation then go for mindful breathing.
Deep breathing is very easy, just cross your legs, stay relaxed, sit straight and inhale from one nostril and exhale from the other one.
In this way you can control your stress and can live a happy and stress free life.
Recommended for you :- The Power of Mindfulness
Hobbies to reduce stress
Hobbies are another important and effective way with which you can control and reduce stress.
If we dive into the past then successful people like Sir Albert Einstein, have a hobby of Playing violin, Barack Obama has a hobby of playing basketball in his meantime, Queen Elizabeth II has immense love for horses and horseback riding.
These successful people use their hobby for entertainment and enjoyment and moreover to reduce Stress.
You can perform your favourite hobby whenever you are stressed, it can be anything painting, dancing, singing, writing or anything that you love.
Here's a list of some hobbies that you can follow to reduce stress :
1. Reading:
Reading is a great hobby that you can follow and it has two benefits, first that you can enjoy in your spare time and second every time you read you will learn something new.
You can go for biographies or fictional and nonfiction novels. I personally like the Thrill theme and that's why I read Sherlock Holmes.
Not regularly but sometimes.
2. Painting or drawing:
Art can be a great way to relieve stress and express yourself creatively.
You don't have to be an expert artist to enjoy painting or drawing – just let your creativity flow.
Just pick up your drawing pencil and start drawing your creativity on your Canvas. That's it. It's a great way to enjoy and to boost your creativity.
3. Gardening:
The successful and one of the greatest of all time Sir Nelson Mandela has a hobby of gardening. He used to enjoy gardening.
So if you are stressed then go for gardening, connect yourself with nature.
Gardening can be a great way to get some fresh air and sunshine while also reducing stress.
Recommended for you :- 6 life lessons from the life of Nelson Mandela
4. Cooking and baking:
Spending your free time in cooking and baking may be calming and fulfilling. checking out some new dishes or trying some old family favourites can be a good way to reduce stress.
5. Playing an instrument:
If you enjoy playing instruments, then performing music can be a great method to reduce stress and lift your spirits.
So try Playing your favourite music instrument.
Remember, the key to reducing stress with hobbies is to find activities that you enjoy and that allow you to unwind and relax.
Stress-relieving foods
There are certain foods available in the market that help you in reducing your stress to a lower level.
But one should not over consume them as over consumption can affect the human body.
1. Dark chocolate: Flavonoids, which are antioxidants, can help lower inflammation and elevate mood. Flavonoids are found in dark chocolate. Small levels of caffeine are also present, which can help with mood and alertness.
2. Nuts: Nuts such as almonds, cashews, and pistachios are an excellent source of fibre, protein, and healthy fats. They can assist in keeping you content and full, which can ease tension and encourage relaxation.
3. Fish: that are abundant in omega-3 fatty acids, such as salmon, tuna, and sardines, have been demonstrated to lower inflammation and elevate mood. Regular consumption of fatty fish can also help lower the chance of developing heart disease and other chronic diseases.
4. Leafy greens: Leafy greens are high in magnesium, which can help lower tension and encourage relaxation. Examples of these foods include spinach, kale and Swiss chard. Other vitamins and minerals that are crucial for general health and wellbeing are also abundant in them
Faq ( Frequently asked questions )
Q: How to relieve stress quickly ?
Here are 3 ways with which you can relieve stress quickly :
1. When you feel stressed then go outside.
2. Play games ( outdoor or indoor games ).
3.Listen music
4. Take a Break.
5. Get a hug from your favourite person.
Q: How to relieve stress and depression ?
The best way to relieve stress and depression is to start mindfulness meditation, practising mindfulness meditation will make you stress free and you will feel more energetic and relaxed.
Q: How to relieve stress for students ?
In order to reduce Stress as a student here are 3 things that you can follow :-
1. Time management: manage your time, don't waste it on unusual activities.
2. Take breaks between your study routine.
3. Practise deep breathing when you are free or in your meantime.
Q: How to reduce stress hormones ?
There are several hormones that help in reducing stress, few of them are endorphins, serotonin, and dopamine.
Q: How to relieve stress quickly at home ?
There are certain ways to relieve stress quickly if are at home :
1. When you feel stressed then go outside.
2. Take a break, Have some coffee.
3. Perform your favourite hobby.
4. Practise mindful breathing.
5. Listen to soulful music.
Q: What are 5 ways to reduce stress?
Here are the top 5 ways to reduce Stress in your life
1.Practice Mindfulness Meditation.
2. Practise deep breathing.
3. Stop overthinking
4. Be positive.
5. Live in the present moment, focus on your present rather than keeping a baggage of the past in your head.
Q: How to stop stressing?
The best way to stop stressing is to start practising mindfulness meditation daily.
Saving some time for meditation would help you in reducing your stress and would make you more relaxed.
Q: What is the first step to handle stress?
The first step to handle stress is to figure out what's causing you to take Stress and once you have identified that problem the next step you gonna follow is stop thinking.
Whether it's overthinking and normal thinking, don't put yourself under pressure.
Conclusion
So those were the top 18 yet effective ways to reduce stress from your life.
Last but not the least, if you are stressed then there's no need to worry because you are not alone.
With a little effort and doing a lot of self care you can come out from stress and anxiety.
Hope this article will add some value to your life. If yes then do let me know in the comment section 😇
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