Everyone experiences stress from time to time. Anything from daily responsibilities like family and work to serious life events such as the death of a loved one or a new diagnosis can trigger stress.
But while a limited amount of stress is normal, continuous or severe stress can be very harmful to mental and physical health.
Health problems exacerbated or caused by stress include:
- memory and thinking problems;
- reproductive issues;
- pain of any kind;
- weight problems;
- sleep problems;
- heart disease;
- autoimmune diseases;
- skin conditions;
- digestive problems.
List Of 15 Natural Ways To De-Stress Yourself:
#1 Spend Time In Nature
The benefits of getting outside and spending time in nature have long been documented as easy, convenient ways to decrease stress and increase happiness.
Walking in nature highlights aspects of happy living such as a greater appreciation of natural beauty, thankfulness that you are healthy enough to be physically active, helping to tone your body and improve lung, cardiovascular, and other important bodily functions.
Additionally, the physical act of exercise releases endorphins in your brain which elevate mood and make you feel better.
#2 Spend Time With Your Pet
There are many studies out there about how pets can reduce stress. For instance, a 2018 study established that men with AIDS were less likely to suffer from depression if they owned a pet.
This not only applies to those that own dogs but to cat owners as well.
The physical benefits of exercise — fighting disease and improving physical condition — have long been established, and doctors always encourage staying physically active.
In addition, physical exercise is considered essential for maintaining mental fitness, and it can reduce stress. Research demonstrated that it is very efficient at improving alertness and concentration, reducing fatigue, and enhancing overall cognitive function.
This can be particularly helpful when stress has depleted your ability to concentrate or energy levels.
#4 Eat Your Veggies & Fruits
Vegetables and fruits contain minerals and vitamins such as zinc, copper, vitamin A (in the form of carotenoids), manganese, vitamin E, and vitamin C. Leafy greens are particularly good for you.
These minerals and vitamins work to neutralize harmful molecules produced when the body is under stress.
We know that dancing can be a good form of physical exercise, but can it reduce stress?
Scientists in Australia established that individuals who learned to tango had lower levels of depression, anxiety, and stress, and that dancing was more effective at anxiety and stress reduction than meditation.
A 2008 Italian study observed that suferrers who took waltz classes as part of their recovery from heart surgery were happier and less stressed than people who cycled or ran on a treadmill.
#6 Live In The Present
According to psychotherapist Jeffrey Sumber, mental health tends to become challenged when we get sucked into what people did to us or what used to happen rather than taking responsibility in what we are creating or doing right now.
Jeffrey Sumber encourages his patients to live in the present without hyperfocusing on the past or the future.
#7 Walk Away When You’re Angry
Before you react, take time to regroup by counting to 20. Then reconsider.
Walking can also help you work off steam. Also, any type of physical exercise increases the production of endorphins, chemicals produced naturally in your body to cope with pain or stress.
Commit to a daily walk — a small step which can make a big difference in reducing stress levels.
Smiling can help improve your mood. That’s because your brain is hardwired to associate the activation of the face’s “smile muscles” with actual happiness.
According to scientists at DePauw University, when you turn up the corners of your mouth your brain physiology will change and you will feel better.
Grin and feel your bad mood slide away.
#9 Pay Attention To The Good
Sure, sometimes life is hard and can break your stress levels.
But by paying attention to the good, you can rise above it and be more resilient.
Tip – when you find the good, savor the moment and bring it with you to maintain happiness even during hard times.
#10 Practice Mindfulness
There are many forms of mindfulness and meditation. Whichever style you prefer, when you find one that fits, make regular use of it.
One example is loving kindness meditation — opening hearts to positive emotions. Many studies concluded that it not only increases positive emotions but also personal well-being and resources.
Loving-kindness meditation has many other benefits, including reduced stress levels and increased social connectedness.
#11 Have Sufficient Quality Sleep
Most of us are aware of the importance of sleep in our overall health.
Yet, many of us are still stubbornly putting off going to bed early in the name of productivity.
But, getting just an extra hour of sleep every night will make you happier and better able to cope with stress, according to psychologist Norbert Schwarz from the University of Michigan.
Recent research has found that people who forgive are happier and healthier, and with a better mood compared to people who hold resentments.
Forgiving can be hard, since you think that it somehow helps you to hold on to things, however, what you are actually doing is reliving the painful moment over and over.
Note – unforgiveness is a negative emotional state where an offended individual maintains feelings of hatred, anger, hostility, and resentment, toward the individual who offended him.
#13 Don’t Compare Yourself To Others
Multiple studies concluded that social media causes unhappiness and increased stress.
Because you are comparing your real life to everyone else’s highlight reel.
Tip – focus on yourself. What would be great for you? And, what can you do to get there?
Aromatherapy can create perfect conditions for relaxation as well as it can help alleviate depression and boost your happiness.
Good essential oils to leave you uplifted include geranium, bergamot, jasmine, and neroli. To lift your mood and reduce your stress levels, purchase a room spray containing these essential oils or try adding a few drops of these essential oils to water and burning on an oil burner.
#15 The Power Of Touch
Human contact is a powerful force in the body. It can increase trust, boost the immune system, boost your happiness, improve learning, and reduce stress.
Human touch such as a hug releases oxytocin in the brain, that works to facilitate intimacy and social bonding. Go for long hugs, if appropriate, as they stimulate the most oxytocin production.