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Reduce Stress

Reduce Stress
Better TipsHealthPersonal GrowthTop 10Writing

How to Reduce Stress? 10 Scientifically Proven Tips

by Shamsul December 19, 2022

How to Reduce Stress? 10 Scientifically Proven Tips

While the role of stress is originally to help us escape dangerous situations, the stress reactions we trigger today in the face of traffic jams, train delays and other conflicts with the boss. However, it does not help us solve the problem but contributes to the development of chronic diseases, hypertension, and depression. Here is what the science says about ways to reduce stress.

10 scientifically Proven Tips To Reduce Stress

Tip # 1: Eat Omega-3s


It has long been known that fish oil plays a protective role against cardiovascular disease. Fish oil mainly contains omega-3 fatty acids.

It was in 2013 that researchers at Michigan Technological University showed that this protective role was because fish oil could counteract the effects of stress on the heart.

Indeed, study participants who consumed fish oil supplements for several weeks showed a better stress response.

On the other hand, studying 22 healthy people with high LDL cholesterol (also known as “bad cholesterol”), for 3 periods of 6 weeks. The researchers at Penn State University found that including walnuts and walnut oil (rich in omega-3s) in their diet reduced blood pressure in response to stress.

 

How to reduce your stress?


Tip # 2: Make Friends


In humans and animals, stress is often associated with poor health and an increased risk of death. But did you know that the negative effects of stress can be alleviated by simple support from loved ones?

Although the mechanism remains unknown, a team of researchers from the Max Planck Institute for Evolutionary Anthropology, Germany, has investigated how chimpanzees cope with stressful and non-stressful situations with or without loved ones.

To do this, they measured the stress rate of chimpanzees during episodes of group conflict, moments of rest and during the toilet.

They found that support from a loved one significantly reduced stress levels, especially in conflict situations.

Another study, this time by researchers at the University of Michigan, found that feeling emotionally close to someone increases progesterone levels, leading to reduced stress and anxiety.

But be careful; we are talking about “real friends”, because on the other hand, having too many Facebook friends is a source of stress, according to a Scottish study!

 

Tip # 3: Laugh


Now that you’ve made some new friends laugh with them!

Indeed, numerous studies have shown that humor and laughter are excellent for your health and are a good antidote against stress.

According to a 2008 study, even the anticipation of a comedy situation reduced our levels of cortisol (the stress hormone), epinephrine (or adrenaline), and dopamine by 39, 70, and 38%, respectively.

Also, consult our Laughter therapy sheet to learn about all the health benefits of laughter.


Tip # 4: Try Your Hand at Art


No matter how good you are or not, give time to art!

According to the latest study by researchers at Drexel’s College of Nursing and Health Professions, engaging in artistic activity can significantly reduce stress.

To complete their study, the researchers asked 39 adults between the ages of 18 – 59, with or without artistic knowledge or experience, to participate in a 45-minute art activity. The cortisol level was raised before and after the session.

Markers, paper, clay and collage materials were made available to participants. An art therapist was present during the activity to help participants when needed, but without giving them any directions.

After the experiment, the researchers found that 75% of participants had lower cortisol levels than before the session, whether they had artistic experience.


Tip # 5: Meditation


We talk about it more and more; meditation positively affects stress.

According to a new research study by a team from the University of California, meditation is even more effective in overcoming stress than the holidays!

In another study, a group of students was asked to take tests requiring concentration.

Between tests, part of the group completed five days of meditation with a technique called integrative body-mind training (IBMT).

Result: the group that followed the meditation course showed better concentration and better stress regulation after the meditation session.

This study also shows that it is never too late to get into meditation because even a 5 day course just before a stressful episode has positive effects!


Tip # 6: Try Yoga


The link between yoga and stress is probably the most recognized.

And indeed, according to the results of open trials in healthy subjects, yoga positively influences levels of anxiety, stress and general well-being.

An article published in Medical Hypotheses also highlighted the fact that yoga could be helpful in the treatment of patients suffering from stress related to depression, anxiety, high blood pressure and heart disease.

 

Tip # 7: Eat Chocolate


Good news for foodies!

A clinical trial published in the ACS Journal of Proteome Research found that consuming about 40 grams of dark chocolate per day for two weeks would lower stress hormone levels in people with high stress.

 


Tip # 8: Get Closer to Nature


We have all already had the experience of feeling more relaxed in nature, whether in the forest or at the beach.

Moreover, it has been proven that blood pressure, heart rate, muscle tension, depression, aggressiveness and stress levels decrease in a natural environment compared to an urban environment.

An experiment carried out in the Netherlands sought to show the benefits of outdoor activity on stress. To do this, the researchers subjected the participants to intense stress, then allowed them to rest for half an hour by reading a book or gardening.

Cortisol levels were measured before and after the rest period.

The result: while both activities reduced cortisol levels, the decrease was clearly greater with gardening.


Tip # 9: Stop Checking Your Emails


According to a study presented at the Association for Computing Machinery’s Computer-Human Interaction Conference in Austin, Texas. They confirm that staying away from business email significantly reduces stress and allows employees to concentrate better.

To conduct this study, heart rate monitors were installed on the computers of company employees. Some can look at their mailbox as usual, while others were deprived of it.

After the study, everyone who only checked their emails at set times reported feeling more able to do their jobs. It happened because they were less stressed and more focused on their task. Their heart rate was also lower.

According to Gloria Mark, co-director of the study, you feel less stressed when you stop constantly checking your emails. It happens because you only have one thing to deal with at a time.


Tip # 10: Listen to Music


We have all been able to have this experience: listening to music de-stresses us! Whether it’s a rhythmic song in the SUV on the way home from a stressful work day or a relaxing album while taking a bath.

Listening to music has been shown to be beneficial for patients suffering from the stress and anxiety associated with heart disease.

Other studies have also shown that music therapy can reduce stress in pregnant women and in patients with respiratory support.

 
 

Need Help or Advice in Content Management:

Would you like more advice? Do you have good practices to share? Express yourself in the comments.

Also, if you want help writing content to drive more traffic and boost conversions, please get in touch through Contact our team.

Do you want help writing quality content, driving traffic to your website, and boosting conversions? You can contact me through my Freelancer.com profile also. I always prefer to work through Freelancer.com for smooth functioning. Here you pay safely and securely. 

 

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8 Ways to Reduce Stress

by Shamsul November 19, 2022

8 Ways to Reduce Stress

Stress is integral to everybody’s life, but it shouldn’t take hold of it. Life goes by fast, but it is essential to reduce stress and breathe now and then. If you’re struggling to control the pressure in your life, this blog is for you.

We’ve compiled the 8 best ways to reduce stress.

 

Spend Your Time with those People Who Make You Happy

Spending time with family and friends can significantly impact your stress level. Laughing with friends is one of the finest ways to reduce stress. Yes, there are times when you want to be alone, but be careful not to isolate yourself. It is essential to seek support from friends or family in difficult times.

 

Exercise:

Exercising is beneficial not only for your physical well-being but also for your mental health. It can help you relieve stress by venting your anger and frustration through activities like kickboxing, jogging, or weight lifting. Plus, it produces hormones that reduce stress and improve your mood. Swimming can be an effective whole-body workout and a great way to relax. Start with a simple walk outside to get moving.

 

Note Your Feelings:

Stress and depression can overwhelm a person and pull them away from reality. You may be having trouble recognizing and accepting your emotions right now. By writing down your feelings and thoughts, you can begin to process some of these feelings. Just writing down your thoughts can give you a sense of peace.

 

Meditate:

Mediation is suitable for relaxing and reducing stress. There is no right or wrong way to meditate; it works if you feel calmer afterward. All you need is a quiet space and 10 minutes. Close your eyes and relax your body; let your mind slowly detach from everything and think about nothing. Just focus on your breathing. If you find it strange to sit in silence, various apps and YouTube videos guide you through meditation.

Recommendations

YouTube: Music, nature sounds, guided meditation

Apps: Headspace, Calm, 10% happier

 

Cut Back On Alcohol, Caffeine, And Nicotine

When stressed, seeking solace in coffee, alcohol, and nicotine is common. Relying on these products for stress relief can be addictive. Therefore, it is suggested not to resort to such means to get rid of your stress. Instead, the best option is to adopt a healthy diet and lifestyle that promotes your health. Water and herbal teas will keep your body hydrated and healthy so that you can last all day. Make sure you drink at least 2 liters of water to stay hydrated.

 

Sleep Well

Lack of sleep is a major stressor. On the other hand, stress is also a cause of sleep disturbance, which is a bit of a paradox. Relaxing before sleep can help prepare your mind for sleep. Removing study and work materials can help keep the atmosphere in your bedroom as just a place to sleep. Avoid staring at screens for two hours before bed, and try not to consume excess caffeine and alcohol. Participate in peaceful activities before bed, such as taking a warm shower, reading a book, meditating, etc.

 

Practice Time Management:

Deadlines can create a lot of stress. You want to avoid leaving things to the last minute, especially if you know you’re prone to anxiety. To do this, give yourself enough time to complete a task. You should make a planner and prioritize your list of jobs according to their urgency and importance. Also, avoid procrastination, as it only delays your thinking process and workflow. Once you follow a routine and a plan, you will feel more in control of your life.

 

Take Rest If You Are Not In Good Mood:

Responsibilities and goals aside, your health and well-being are also essential. You can only realize your goals if you have the mental and physical strength to devote yourself to them. It is necessary that you take a day off when you are sick rather than overworking yourself. It will not only reduce stress but also delay your healing process. Don’t feel bad about taking a day off if you think you need it for your sanity. Giving yourself some time off can help you refocus.

Register on our platform and seek answers to your problem if you want to stay calm and healthy.

Leave a reply

 

 

Contact Our Team

Do you want more advice? Do you have good practices to share? Express yourself in the comments.

Moreover, if you want any help writing content to drive more traffic and boost conversions, get in touch through Contact our team.

Do you want help writing quality content, driving traffic to your website, and boosting conversions? You can contact me through my Freelancer.com profile also. I always prefer to work through Freelancer.com for smooth functioning. Here you pay safely and securely.

 

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