You have an important business meeting, the children are not ready yet, you have to load the car on the way to the garden, and it is Monday and the traffic will be nightmarish. Congratulations - you have already accelerated your heart rate, your blood pressure has risen, and the levels of adrenaline and cortisol in your blood are already critical. And the time is only 8 in the morning.
A situation like this can't help but affect your mood, make you irritable, anxious, or depressed. All the hormones that overflow into the body at this time can lead to serious overload, which can deceive the brain that there is no way to cope. And while episodic stress in minimal doses could be considered beneficial, effect of chronic stress can affect mental and physical well-being.
The good news is that there are wonderful ways to learn to deal with stress and eliminate it from your life. Take only ten minutes to try any of the following techniques. We promise that the results will not be delayed and you will feel better almost immediately!
Move:
Movement is undoubtedly the best way to lift your spirits. It may seem cliché, but exercise pushes the body to release more endorphins, the hormone of happiness, which makes us feel less stressed. Several studies have shown that physical activity also improves memory.
You don't have to start with a full workout - walk around the block, get up from the desk and do 20 jumps or squats, start running in the evening, sign up for yoga or remember how to ride a bike. The important thing is to take the first step and have a vent of stress in the face of the movement.
Take a deep breath:
Did you know that stress and anxiety can affect breathing, which directly affects how the body and mind feel? Taking a few deep breaths helps to slow your heart rate and breathing rate, relax your muscles and calm your mind from any thoughts. All you have to do is take a deep breath while counting to five, hold for two seconds, and exhale again, counting to five. This will activate the parasympathetic nervous system responsible for this, and you will get rid of everything negative that you have accumulated.
Meditate:
If you haven't tried different meditation exercises yet, there's no better time to start today. It has been scientifically proven that they help reduce and manage stress, as well as promote mental well-being when you are not feeling well. Only 5-10 minutes during the day have the power to make it sunnier, even when it is raining outside.
Organize your time:
Stress also comes when you feel overwhelmed by the number of tasks you have to set aside and the deadlines you have to pursue. Making a list is a very good time management strategy, thus prioritizing your work and planning the right time for its implementation. Don't forget to include some time in the schedule in which to be rewarded for a job well done. Keep one thing in mind, because invisible stress can quickly and imperceptibly become chronic.
Rituals for quality sleep:
Insomnia and frequent awakenings at night are some of the biggest causes of stress. Melatonin is the sleep hormone responsible for its occurrence and its quality. In addition, you can take a warm shower before bed or light a candle with fragrant oils to relax before bed.
Do not be captive to bad thoughts:
It is well known that laughter and a good mood increase the levels of serotonin and dopamine (hormones of happiness and pleasure). Think about what might make you laugh - a comedy movie or reading something positive, anecdotes. Music will also significantly contribute to your mood.
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