In today’s fast paced society, it’s really easy to become caught up in the stress caused by work, personal or financial responsibilities. While stress is a natural response to help adapt to the environment, excessive amounts can take a serious impact on mental and physical health, such as causing muscle tension, headaches, depression or low back pain. Here are 5 simple tips to help you relax and reduce stress.
1) Breathe: While breathing is an autonomic body function that is controlled by the respiratory center of the brain, we can deliberately change our rate of breathing. Often times, breathing become more shallow under stress, which affects the rate of oxygen entering cells in the body and can cause hyperventilation, which will prolong anxiety and stress. Studies have shown that taking deep breaths with your abdominals can help manage stress and can help soothe the autonomic nervous system. If you find yourself tensing up at work, take a 30 second break while taking deep breaths.
2) Spend time with your friends: Studies have shown that during stressful times, being around a best friend can help decrease the levels of cortisol, a hormone involved in the stress response. Having a close friend around to listen and understand your concerns can be incredibly positive and supportive.
3) Exercise: Stress can build up in your body overtime. One effective way to get stress out of the body is with exercise. Exercise can help release endorphins, which are neurotransmitters that can help boost your mood. With daily movement and physical activity, you may find that this focus on a single task can help you remain calm and give you a sense of command over your body and your life.
4) Get a chiropractic adjustment and a massage: For those who are under chronic stress, receiving a deep tissue massage can help relieve tension in your muscles by breaking down adhesions and restoring movement. . Whether you receive an hour and a half massage or a quick rub down on your shoulders and back, it’s highly beneficial to reduce your cortisol levels. While getting your body realigned can take pressure off your nervous system making you better able to deal with life’s stressors
5) Get adequate sleep and a healthy diet: As simple as it may sound, getting a minimum of 6-8 hours a day and having a healthy diet of fruits and vegetables can significantly improve your lifestyle and your mood. When eating lunch, it’s important to be able to eat lunch without being in a hurry. Instead of shoving food into your mouth, be sure to take the time to enjoy your lunch and relax while spending time with friends and family.
By following these simple tips, you will notice a difference in your life, especially at your workplace.