Stress can hide around every corner, waiting for its moment to pounce on a person. And it doesn’t matter how old you are, what your status is and who you are. This problem can overtake absolutely any person. It will keep you from focusing on work, getting enough sleep, and enjoying life. This is a really difficult condition for anyone, but don’t worry, there are simple ways to relieve stress.
What is cortisol?
Cortisol is a stress hormone. Your body releases this hormone every time it senses danger. Too high a level of it leads to a deterioration in the emotional state and well-being in general. The lower your cortisol level, the more relaxed you will be.
- Signs of high cortisol levels
- Heart palpitations;
- Lack or too much appetite;
- Diarrhea or constipation;
- Frequent urination
- High blood pressure;
- Constant tiredness;
- Muscle pain or cramps;
- Persistent irritability;
- Desire to cry;
- Feelings of anger;
- Lack of sense of humor.
Health problems and diseases
Worst of all, stress doesn’t attack on its own, and the consequences are truly dire. Did you know that stress can cause the following illnesses?
- Cardiovascular disease, chest pain, angina pectoris, heart attack and stroke;
- Skin problems, increased sweating, hives, eczema, psoriasis, herpes, hair loss;
- Menstrual irregularities, infertility;
- Digestive problems, gastritis, diarrhea, nausea, abdominal pain, ulcers, and dry mouth;
- Sexual disorders. Stress lowers libido;
- Mental problems. Anxiety, depression, insomnia, suicidal thoughts, panic attacks, neurosis;
- Chronic fatigue syndrome.
Now that we know how much harm it can cause to our bodies, let’s look at practical ways to relieve stress so that we can start feeling significantly better and return to our old life.
How to relieve stress
1. Turn off all gadgets and rest
Constant calls, meetings and negotiations are exactly what keeps you on your toes and can cause stress. If at work you have to communicate a lot with people or perform important tasks that require your attention, this can also be a problem for your emotional state. In the age of the internet and social media, you can get stressed when watching various photos and videos of your friends. You see their beautiful and happy life, while you need to work hard and in your personal life everything is not as good as you would like. This can actually lead to more stress. So spend less time on social networks, and if you do go, it is purely to reply to messages, or to complete certain tasks.
2. Drink black tea
Not only is this drink tasty and healthy, it can also help fight the stress hormone known as cortisol. Studies have shown that drinking black tea can help reduce cortisol levels by 47% and significantly improve your well-being.
3. Get enough sleep.
I know you’ve heard this a million times already, but I want to say it again. Sleeping less than 8 hours a night can increase cortisol levels by more than 50%, leaving you feeling tired and weak. If you are feeling stressed and feeling unwell, sleep can be a solution to this problem, as well as reduce the level of cortisol in your body.
4. Listen to music
Listening to relaxing music calms the brain and helps relieve stress. Keep in mind that the music should be relaxing. Don’t choose anything that can make you feel negative or annoyed. Try to stay away from songs with heavy bass and negative connotations.
5. Divide large tasks into smaller ones
Sometimes, thinking about what we need to do can be stressful. If you have too many tasks hanging over you, then divide each of them into smaller subtasks, prioritize correctly, and get started. For example, if you need to clean an entire house, think about which place or room will be easier for you to start, then where to go next, and where you will finish cleaning. Dividing tasks into small items will help you better control the situation and avoid nervousness.
6. Chewing gum
Regular chewing gum helps reduce stress and also reduces salivary cortisol by 12%. Reducing stress this way has never been so enjoyable!
7. Chew basil
It is used not only for cooking, but also for calming and relaxing the brain. Recent studies have shown that basil is rich in sedatives that relax the nervous system and make us feel more relaxed. To reap the full benefits of this plant, you need to drink basil tea twice a day, or chew on raw leaves if you don’t like tea. Basil leaves, by the way, have a pleasant mint flavor.
8. Sage leaf tea
Another wonderful plant that will come to our aid is sage. It may be less common than basil, also has a minty flavor and is not difficult to find. Drink 2 cups of this tea a day. Thanks to him, you can strengthen your nervous system and the body as a whole.
9. Write down what worries you
Sometimes we just need to give free rein to our feelings and emotions. The best way to do this and not offend anyone is to write down everything that worries you on a piece of paper. Write down your feelings and experiences that can cause stress and whatever else comes to mind. Write without hesitation. Unleash your emotions. You may be surprised to find out exactly what is bothering you. At the end of this exercise, you will surely feel relief. After you have written everything down, destroy the paper or burn it. Repeat the process whenever you feel a mental and emotional health problem.
10. Learn to say no
If we constantly say yes, then as a result we will begin to feel overwhelmed and tired. Don’t make too many commitments and don’t be afraid to say no. Remember that everything has its own boundaries and reasonable limits. We are not robots, and no matter how much we want to work hard and take on various tasks, our body needs to be given a rest.
11. Laugh more.
There are various ways to relieve stress, but the most enjoyable one is laughing. This is one of the best ways to cheer yourself up and improve your well-being. Watch a funny movie or entertainment program. Allow yourself to laugh at anything and don’t have to be shy or worried about what other people might think. Communicate more with positive people. If you are a very serious person and it is not easy for you to laugh, then force yourself to at least smile. The brain will detect your smile and think that you are truly experiencing joy.
12. Eat spicy foods
Spicy foods help your brain release endorphins (feel-good hormones) that make you feel happier. Your brain gets a rush of endorphins from eating spicy foods. Try Mexican, Indian or Thai food. You will not regret it. Just stick to reasonable portions and don’t overdo it.
This is one of the best ways to reduce stress. Exercise relieves tension and relaxes muscles, and produces feel-good hormones. You don’t have to go out and run a marathon. A simple walk can help you relieve stress and allow you to look at problems in a different way. If you can’t go for a walk, do some exercise at home. Exercising regularly will not only help relieve stress, but also improve your physical condition.
The ways to relieve stress that I described are really simple and can be done by each of us. Remember the main thing, we only have one body, so you need to take care of it and monitor its physical and emotional state. Don’t let stress destroy you. Learn to relax and experience life as it is. Communicate more and find positive moments in any situation.