Stress can be a difficult experience to process. It can affect your body in numerous ways, from increasing blood pressure to causing muscle tension. Simply put, it triggers the body’s fight-or-flight response. But there are many ways to relieve stress and relax, even in tense situations.
Understanding how to relax in times of stress can improve your health, both physically and mentally. It does require a significant amount of effort, though, particularly as new habits need to be formed. Fortunately, this post outlines three of the best practices to help you do just that.
Mind-Body Techniques
Unsurprisingly, there is a connection between the body and the mind, and this means easing stress begins by interrupting cycles of negative thinking. This is why you must learn effective mind-body techniques. Mind-body techniques can lead to clearer thinking, improved emotional regulation, and even better sleep. There are physical benefits, too, with both blood pressure and heart rate lowering.
Deep breathing and meditation are two of the most common techniques utilized. These techniques activate the parasympathetic nervous system, or “rest and digest” system, which counteracts the body’s stress response. You can strengthen the “rest and digest” system by practicing the mind-body techniques, with deep breathing explained below.
When practicing deep breathing, you should focus on slow, diaphragmatic breathing to shift your nervous system into a parasympathetic state. The 4-7-8 technique is encouraged for this, which means inhaling for four seconds, holding for seven seconds, and exhaling for eight seconds. This procedure is a quick way to calm your nervous system.
Physical Activities
Engaging in regular exercise is another way to relax from stress. Physical activity, whether from aerobic exercise or strength training, can lower the stress hormones cortisol and adrenaline while increasing endorphins. Endorphins are vital for relaxation, as they are natural mood elevators and pain relievers. This combination provides immediate mood boosts and improves overall mental well-being.
While walking, cycling, swimming, and other cardio exercises are suitable options, you might prefer mindful movement and low-impact exercises. Pilates, Tai Chi, and yoga combine physical postures with breathing and focus; this improves flexibility, promotes a sense of calm, and reduces stress. If you suffer from tightness caused by stress, then gentle stretching is also advised.
Lifestyle Adjustments
Finally, you should consider adjusting your lifestyle. A healthy lifestyle, which will include a balanced diet and quality sleep, can help you build resilience to stressors over time and enhance cognitive function. You are also more likely to have a well-supported immune system, and these actions can improve your overall health.
You don’t need to make complicated or extreme changes; small changes are more likely to persist over time. Try to eat less processed food and more fruits and vegetables. Similarly, you might try to cut back on caffeine, as the stimulant can cause anxiety levels to increase.
To conclude, stress is an inevitable part of life. This doesn’t mean you need to live with the debilitating effects of it, though. You can relax, even when stress levels are high, by practicing the three methods outlined in this post.