Stress is a major contributor to the anxiety, headaches, stomachaches, sleeplessness, digestive problems and depression that we experience. When we are under stress our physiological system reacts by releasing hormones and neurochemicals which in turn increase blood pressure, heart rates, and respiratory rates.
Here are some basic strategies for reducing stress.
– Relaxation: Close your eyes. Relax, block out all worries and distractions and take a deep breath for 10 to 15 minutes. Breathing deeply several times a day induces a calming effect.
– Support: Talk to friends about what is bothering you. A supportive friend is one of the most effective means of reducing stress. If you can not directly speak to a friend then consider calling or texting a message.
– Exercise: About 30 minutes of exercise three times a week have been found to reduce tension and improve one’s mental outlook.
– Worries: Do not sweat the small things in life. In other words try not to let small worries overwhelm you.
– Self statements and thoughts: Keep in mind that your thoughts influence your emotional state. Focus on the positives. Re- examine, then change negative thoughts.
– Humor: Laugh and do not take things seriously. Laughter lowers stress hormones. Allow yourself to laugh at silly things – it will make you feel better.
– Walks: Go on 15 minute walks particularly when the sun is out. Sunlight is known as a mood enhancer. Walks at parks or at the beach are particularly enjoyable.
– Music: Select your favorite tunes and relax.
– Massage: Professional or self induced – a gentle touch is very therapeutic.
– Chocolate: Eating small amounts of chocolate candy enhances our mood through the production of neurotransmitters called endorphins.