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We all know about the consequences that stress brings, but not everyone has the ability to control and not let stress go further. Calming down, exercising the mind or simply from the right way of breathing can bring great benefits.
1. Breathe
We breathe all the time, but how to use the breath as a way to find stillness, be more careful and attentive. Pay attention to the rhythm. If you breathe short and fast, try switching to slower, deeper breathing. Place your hands on your stomach: You should feel your belly rise and fall as you inhale and fall as you exhale. Try to hold about six breaths a minute.
2. Watch the fish swim
People with indoor aquariums report that they feel lighter, more relaxed and less stressed when they watch the fish swim. Science has also proven this. A study from the use of a large aquarium found that the more marine life forms added, the happier people were, along with a drop in their heart rate and blood pressure.
3. Exercise
Just 5 minutes of aerobic exercise, like a brisk walk, can start the process of calming the mind. Exercise helps release endorphins – chemicals that make you feel better, improving your mood, ability to focus and sleep. High-intensity interval training (HIIT) can help release large amounts of endorphins in a short period of time. After the warm-up, do high-intensity movements for 20-30 seconds such as sprints, squats, quick weights, and rest for the same amount of time.
4. Listen to music
Music can calm the activities of the brain. Fewer neurons are activated in your amygdala (the part of the brain that responds to fear), resulting in fewer signals being sent to other parts of the brain. Music is a good thing to try if you are suffering from pain. Pay attention to each tune, not just the background music for other activities. The more you pay attention to the melody of the lyrics, the less you focus on other thoughts of yourself.
5. Help others
Helping others to have fun makes the parts of your brain that function to help you feel happy and connected. Doing something nice for someone reduces stress and reduces feelings of loneliness. It may even boost your heart health and immune response. Fun fact: When you spend money on others, your body releases more endorphins (the same chemicals from exercise) than when you spend it on yourself.
6. Outdoor activities
Being immersed in nature often makes people think more clearly and feel more relaxed and refreshed. Your brain doesn't need to work as much in a greener environment. In one study, after 20 minutes in a park, children with ADHD were able to concentrate better. Spending time outside can also lower heart rate, blood pressure, stress hormones, and even muscle tension.
7. Muscle relaxation strengthens
Use the connection with your body to ease your mind. Pick a body part - feet, legs, mouth, eyes - and stretch it for a few seconds. Then release and relax for 10 seconds or so. Notice how that feels different. Move on to another part and continue until you've finished working your entire body. This can also improve sleep and may even relieve headaches and stomachaches.
8. Play with your dog
Whether it's a family member or a therapy dog, a friendly dog can make you less anxious, stressed, confused, and restless. When you pet and play with them, it seems to lower stress hormone levels. One reason could be because your body secretes oxytocin, a hormone that plays a role in bonding and trust. (Although not well researched, cats can also help calm you down.)
9. Directional imagination
Think of a real or imaginary place of interest that makes you calm and happy: Maybe the beach at sunset, a comfy chair by the fireplace, or a stream in the woods. Focus on details. For example, can you smell pine needles? See bubbles in the water? Hear gurgling and splashing? There are recordings and apps that can help.
10. Hatha Yoga
This combination of difficult poses and controlled breathing helps you to shift your awareness into the present instead of judging yourself and others. There's also evidence that regular exercise helps reduce anxiety and tamp down your natural stress response. Plus, exercise helps build strength and flexibility. When you go to a yoga class, you'll also get the benefits of socializing with others.
11. Be creative
Activities like coloring books, knitting, scrapbook making and pottery provide an outlet for busy minds. Simple, repetitive, special actions - like kneading dough - can help you redirect your thoughts and tune in to the chatter in your head.
12. Take a break
When you notice your mind racing at top speed or plunging into a rabbit hole, change your focus: Stretch, daydream, walk around, have a snack or chat with friends . It takes at least 5 minutes to charge yourself. You will be more focused and clear. If you're working hard, set a timer or use an app to remind you to stop every 90 minutes or so.
13. Gardening
This is more than just a great outdoor activity, it helps to exercise and work at the same time. Soil itself has microorganisms that can help you focus and lift your mood. Gardeners experience less depression and anxiety, and they feel more connected to their community.
14. Biofeedback
This technique teaches you to control your response to stress. After seeing a specialist, you are connected to a computer that displays brain waves. You are monitored for your heart rate, skin temperature and breathing rate. This allows you to see in real time what happens when you get irritated and when you try to resist it. Over time, you'll find a way to calm your body's response on your own.
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Reference source: webmd.com
