In general, the benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response. It may help lower cortisol levels, blood pressure and heart rate and increase gamma-aminobutyric acid GABA , a neurotransmitter that is lowered in mood disorders. Yoga is widely used for stress reduction. It may help lower stress hormone levels and blood pressure. It can help combat the anxiety-inducing effects of negative thinking There are several methods for increasing mindfulness, including mindfulness-based cognitive therapy, mindfulness-based stress reduction, yoga and meditation.
A recent study in college students suggested that mindfulness may help increase self-esteem, which in turn lessens symptoms of anxiety and depression Cuddling, kissing, hugging and sex can all help relieve stress 19 , Positive physical contact can help release oxytocin and lower cortisol.
This can help lower blood pressure and heart rate, both of which are physical symptoms of stress. Chimpanzees also cuddle friends who are stressed Positive touch from cuddling, hugging, kissing and sex may help lower stress by releasing oxytocin and lowering blood pressure. Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones. Some types of classical, Celtic, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too Nature sounds can also be very calming.
During this reaction, stress hormones are released and you experience physical symptoms such as a faster heartbeat, quicker breathing and constricted blood vessels. Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response. There are several types of deep breathing exercises, including diaphragmatic breathing, abdominal breathing, belly breathing and paced respiration.
The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises. This video explains how to practice diaphragmatic breathing. Deep breathing activates the relaxation response. Multiple methods can help you learn how to breathe deeply. Interacting with pets may help release oxytocin, a brain chemical that promotes a positive mood Having a pet may also help relieve stress by giving you purpose, keeping you active and providing companionship — all qualities that help reduce anxiety.
Although stress and anxiety may arise in your workplace and personal life, there are many simple ways to reduce the pressure you feel. Exercise, mindfulness, music and physical intimacy can all work to relieve anxiety — and they will improve your overall work-life balance as well.
Read this article in Spanish. Anxiety is a common problem characterized by worry and nervousness. This article lists 6 foods and beverages that can help to reduce it. Stress is a natural and normal part of life, but sometimes you just need to relax. We've compiled a list of the top 10 ways to relieve stress. High levels of the stress hormone cortisol can cause various problems.
Here are 11 diet and lifestyle tips to help lower your cortisol levels…. People seek help from professional psychologists for many different challenges.
Find out more about these issues, from death to stress to family and…. Social anxiety can creep up at work, on dates, at parties, and more. Here are just a few ways to get it under control in your daily life. List of Partners vendors. From minor challenges to major crises, stress is part of life. And while you can't always control your circumstances, you can control how you respond to them.
When stress becomes overwhelming, or it's chronic, it can take a toll on your well-being. That's why it's important to have effective stress relievers that can calm your mind and your body. There isn't a one-size-fits-all option when it comes to stress relief, however. What works for one person might not work for another. And what works for you at home might not be an option when you're at work or in the community dancing around your living room might be helpful but dancing in the grocery store might not be.
So it's important to have a variety of stress relief tools at your disposal. Then, you'll be able to pick a strategy that works best for your current circumstances.
Whether you're about to be interviewed for a job or you're feeling overwhelmed by your child's behavior at the playground, it's important to have some stress reduction tools that can lower your stress right now. Guided imagery is like taking a short vacation in your mind. It can involve imagining yourself being in your "happy place"—maybe picturing yourself sitting on a beach, listening to the waves, smelling the ocean, and feeling the warm sand underneath you. Guided imagery can be done with a recording where you listen to someone walk you through a peaceful scene.
Or, once you know how to do it yourself, you can practice guided imagery on your own. Simply close your eyes for a minute and walk yourself through a peaceful scene.
Think about all the sensory experiences you'd engage in and allow yourself to feel as though you're really there. After a few minutes, open your eyes and return to the present moment. Meditation brings short-term stress relief as well as lasting stress management benefits. There are many different forms of meditation to try—each one is unique and brings its own appeal. You might develop a mantra that you repeat in your mind as you take slow deep breaths.
Or, you might take a few minutes to practice mindfulness, which involves being in the moment. Simply pay attention to what you see, hear, taste, touch, and smell. When you're focused on the here-and-now, you won't be able to ruminate about something that already happened and you can't worry about something in the future. Meditation and mindfulness take practice, but it can make a big difference in your overall stress level as it brings you back to the present.
Progressive muscle relaxation involves relaxing all the muscles in your body, group by group. To practice, you can start with a few deep breaths. Then, practice tightening and relaxing each muscle group, starting with your forehead and moving down to your toes. With practice, you'll learn to recognize tension and tightness in your muscles and you'll be able to relax more easily.
Each time you practice, however, you should experience a feeling of relaxation sweeping through your body. Just focusing on your breath or changing the way you breathe can make a big difference to your overall stress level.
Breathing techniques can calm your body and your brain in just a few minutes. The best news is, no one around you will even know you're doing them. So whether you're in a stressful meeting or you're sitting in a crowded theater, breathing exercises could be key to reducing your stress. While there are many different breathing exercises, like karate breathing , a few simple ones include:.
Exercise is a fantastic stress reliever that can work in minutes. Taking a walk allows you to enjoy a change of scenery, which can get you into a different frame of mind, and brings the benefits of exercise as well. So whether you just need to take a stroll around the office to get a break from a frustrating task or you decide to go for a long walk in the park after work, walking is a simple but effective way to rejuvenate your mind and body.
In the privacy of your own home, there are many stress relief strategies that can help you relax fast.
So whether you've had a tough day at work or you're stressed about how much you have to do, these strategies can give you some immediate relief from your stress. Physical touch can do a lot to relieve your stress. Hugging a loved one can be especially beneficial.
When you hug someone, oxytocin also known as the "cuddle hormone" is released. Oxytocin is associated with higher levels of happiness and lower levels of stress.
Oxytocin also causes a reduction in blood pressure. It reduces the stress hormone norepinephrine and can produce a sense of relaxation. So don't be afraid to ask a loved one for a hug if you need it.
It's good for both of you and it can be one of the simplest forms of stress relief available. Aromatherapy has real benefits for stress relief—it can help you to feel energized, more relaxed, or more present in the moment. Emerging research suggests certain scents can alter brain wave activity and decrease stress hormones in the body.
So whether you enjoy candles, diffusers, or body products, consider incorporating some aromatherapy into your day. If you aren't into drawing or painting, consider coloring in a coloring book. Adult coloring books have risen in popularity and for good reason—coloring can be a great stress reliever. Research consistently shows that coloring can have a meditative effect.
One study found that anxiety levels decline in people who were coloring complex geometric patterns, making it a perfect outlet for stress reduction.
Certain habits can promote resilience to stress, as well as increase overall wellness. For example, those who exercise or meditate regularly tend to become less stressed in the face of a difficult challenge. So it's important to create a lifestyle that will help you ward off stress and deal with challenges in a healthy way. A poor diet can bring greater reactivity toward stress. Emotional eating and reaching for high-fat, high-sugar foods can provide a temporary sense of relief that adds to your long-term stress.
Refined carbs, like cookies and potato chips, can cause a spike in blood sugar. This can require some experimentation. As you employ different senses, note how quickly your stress levels drop. And be as precise as possible. What is the specific kind of sound or type of movement that affects you the most? The examples listed below are intended to be a jumping-off point.
Let your imagination run free and come up with additional things to try. Slowly savoring a favorite treat can be very relaxing, but mindless eating will only add to your stress and your waistline. The key is to indulge your sense of taste mindfully and in moderation. As strange as it may sound, vocal toning is a special technique that reduces the stress hormones adrenaline and cortisol. Try sneaking off to a quiet place to spend a few minutes toning before a meeting with your boss and see how much more relaxed and focused you feel.
It works by exercising the tiny muscles of the inner ear that help you detect the higher frequencies of human speech that impart emotion and tell you what someone is really trying to say. Experiment by changing the pitch and volume until you experience a pleasant vibration in your face and, eventually, your heart and stomach. Having trouble identifying sensory techniques that work for you?
Look for inspiration around you, from your sights as you go about your day to memories from your past. Think back to what you did as a child to calm down. If you had a blanket or stuffed toy, you might benefit from tactile stimulation. Try tying a textured scarf around your neck before an appointment or keeping a piece of soft suede in your pocket. Watch others. Observing how others deal with stress can give you valuable insight. Baseball players often pop gum before going up to bat.
Singers often chat up the crowd before performing. Ask people you know how they stay focused under pressure. Think back to what your parents did to blow off steam. Did your mother feel more relaxed after a long walk? Did your father work in the yard after a hard day? The power of imagination. Once drawing upon your sensory toolbox becomes habit, try simply imagining vivid sensations when stress strikes.
Taking a short hiatus from the television, computer, and cell phone will give you insight on what your senses respond to best. At first, it will feel easier to just give into pressure and tense up. But with time, calling upon your senses will become second nature. Think of the process like learning to drive or play golf. Start small. Instead of testing your quick stress relief tools on a source of major stress, start with a predictable low-level source of stress, like cooking dinner at the end of a long day or sitting down to pay bills.
Identify and target. Think of just one low-level stressor that you know will occur several times a week, such as commuting. Vow to target that stressor with quick stress relief every time.
After a few weeks, target a second stressor and so on. Test-drive sensory input. If you are practicing quick stress relief on your commute to work, bring a scented handkerchief with you one day, try music another day, and try a movement the next day. Keep experimenting until you find a clear winner. Have fun with the process. Move on until you find what works best for you. It should be pleasurable and noticeably calming. Talk about it. The best part of sensory-based strategies is the awareness that you have control.
Prevent pre-party jitters by playing lively music. Light candles.
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