Stress, tension, anxiety, insomnia, lack of concentration… Some simple practices can help you feel better: here are 9 effective solutions to relieve stress, which work best when they become habits.
1. Let off steam to boost endorphins
Exercise boosts your mood and helps you relax. I’m sure you’ve already noticed this effect after your workout… If you haven’t, quickly download the Fitness Coach app to reap the benefits of a quality session!
During a work-out, your brain gets a boost. The prefrontal cortex slows. Negative thoughts and worries fade into the background. The same is true for stress – it evaporates.
This is directly related to the increased production of dopamine in the brain stem. There is also an increase in tryptophan released by the brain, which allows the production of serotonin, which plays an essential role in the processing of emotions.
To benefit from the soothing effects on anxiety, I recommend that you exercise for at least 30 minutes, 3 to 5 times a week.
2. Breathe deeply to ease tension
When you slow down your breathing, the neurons are less active, keeping your body in a calm state. If we breathe faster, these neurons send a signal to the brain that increases alertness and stress.
A deep breath in followed by a slow breath out considerably reduces the production of norepinephrine, one of the hormones responsible for stress.
Tip: When you exhale, imagine that you are blowing out a candle, BUT you do NOT want to actually blow it out.
3. Do a yoga session to clear out negative thoughts
Yoga alternates gentle, moderate, and intense activity. As this alters your heartbeat, it triggers a drop in blood pressure. Your stress level will gradually decrease. When you are more calm and centered, distressing events will have less of a hold on you.
4. Sleep well to protect against stress
When you are tired from non-restorative sleep, your adrenaline levels increase, making you more sensitive to stress.
Getting enough sleep is essential for the body to be able to cope with stress. Plus, restorative sleep improves productivity and performance.
5. Walk to relieve stress
Has something gotten you upset? My recommendation: go out for some fresh air and walk a little, to release the tension.
If you’re really upset, don’t worry: the adrenaline will tend to make you pick up the pace, which will help you eliminate the stress hormones coursing through your body!
Try to walk through a natural environment for better results. If you live in the city, a park or garden will do the trick. Nature is known for its soothing influence on the mind and body.
You can also choose to run, which is just as effective – if not more effective.
Also read: Can walking help you lose weight?
6. Practice positive visualization to build tenacity
Positive visualization is an exercise that sends a strong message to the brain via a scenario.
Mentally, we transport ourselves to a positive situation. The goal is to experience it as if it were true, to deceive our brain, which will in turn respond positively to this stimuli.
High-level athletes (for example) often use this tool to prepare for a big events. They imagine everything about the event: the place, what happens there, every step, as well as themselves overcoming the challenge. Repeated intensively, you’ll start to condition your brain and body, making the positive outcome you visualize more likely in the real world.
This application can help you : Mental Coach
7. Listen to soft music to calm down
Music soothes the soul.
Music interacts with the hemispheres of the brain, causing a direct effect on the body. With soft or classical music, the heart rate slows down and blood pressure decreases, as do stress hormone levels. Your breathing gets deeper and more regular.
Slow tempos or classical music are particularly conducive to relaxation.Recordings of nature sounds – such as birdsong, the sound of waves, rain, or fire – are particularly popular for fighting stress.
8. Do a body scan to relax quickly
There is also relaxing music designed specifically to relieve stress, or even ASMR (Autonomous Sensory Meridian Response), which is increasingly popular for calming down and helping you fall asleep.
A body scan is a meditation exercise that relies on the body-mind connection, which manages thoughts, emotions, and stress.
A body scan acts as an anchor, because you have to focus on breathing and on the different parts of your body, then on the body as a whole. It’s a great exercise because it is effective, easy, and quick to perform.
This application can help you : Mental Coach
9. Do manual labor to occupy the mind
Manual work distracts us from parasitic and negative thoughts. It has three big advantages:
- Distraction: Problems take a back seat.
- Artistic trance: We find ourselves in an almost meditative state.
- Personal balance: Taking time for yourself means taking care of your mental and physical health.
Read also:Improve your lifestyle
There you go: 9 effective solutions to fight stress – tell me which one you liked best in the comments!
Please note: If you are naturally stressed, that’s not something you can change overnight. But if you practice one or more of these exercises, the short-term benefits will be instantaneous! The main thing is to take time for yourself, and to create a little more space in your life, outside of your obligations.