10 Simple Ways to De-Stress

Stress is inevitable in this ever evolving day and age. It is a natural human response when faced with problems and threats and is experienced by everyone to some extent. It affects both mind and body and if not taken care of can stem into serious health issues. Hence let’s focus on these ways to de-stress and work towards a better life.

Table of Contents

Easy Ways to De-Stress

Exercise Regularly

One New Year resolution that I am very sure everyone makes every year is to hit the gym regularly. But that plan flops before the January ends. With such unhealthy lifestyles I think it’s high time we realize the benefits of doing more physical activity. Some of the major benefits of exercises which help to de-stress are such as –

Exercises increase the happiness and is one of the best ways to de-stress as they increase the sensitivity to norepinephrine and serotonin. These hormones reduce the feeling of depression and anxiety and increase the brain sensitivity.
Regular exercise can help reduce the calories and management of weight
Exercising regularly can help to get better sleep and it is help to reduce muscle mass and making the bones smart.

Eat a Balanced Diet

We have studied about balanced diet in our junior classes. But be honest with me and yourself and remember when the last time you had a complete nutritious balanced diet was. An average person requires 2000 calories a day for maintenance of proper weight. Balanced diet includes vitamins, minerals, antioxidants, carbohydrates, proteins, fats and fibers. Having a good diet and fit body can help in reducing the symptoms of depression and anxiety and to de-stress.

Incorporate the following in the diet for amazing health results –

Fruits – rich in natural sugar and full of antioxidants, minerals and vitamins.
Vegetables – green leafy vegetables like spinach, broccoli and kale is an excellent source of nutrients.
Grains –full of fiber, vitamins and minerals.
Dairy –contains calcium, proteins and vitamin D.
Protein rich foods – the protein is the building block of the body and it is good for wound healing, and strengthening the muscles.

Minimize Phone Use

How many times have you checked your phone today? We all know the harmful effects of phones but that does not stop us from using them. So let’s try again and discuss the harmful effects of phone –

Phones emit large quantities of electromagnetic radiations which penetrates the skin and can harm the brain as well.
Phone also has a negative impact on the cognitive functioning.
The harmful radiations suppress the production of melatonin which helps in the regulation of the sleep.
The continuous notification can cause stress hence the best way to de-stress is to put the phone on do not disturb for some time and just enjoy the life.
Continuous looking at the screen can cause eye strain, vision problems and neck and back pain.

Reduce Caffeine Intake

I know caffeine is an essential part of the waking up routine and you don’t have to completely remove it from the diet. However it is advisable to reduce the caffeine intake as –

Caffeine gives a boom of energy however it also triggers the fight or flight hormones which cause anxiety.
Avoid taking coffee six hours before the going to bed.
The tannins present in the coffee might inhibit the absorption of some nutrients such as – calcium, vitamin and iron.
Yes, tea and coffee can cause tea stain because of the tannins in them. Hence, limit the consumption for brighter and whiter teeth.

Deep Breathing

BREATHE IN. BREATHE OUT. This might seem like a mundane thing to do because we are breathing every single time from the second we come into this world. However the wonders extra oxygen does is immeasurable. Let’s talk about some –

It helps to de-stress as brain releases stress hormones and the extra oxygen signals the brain to relax.
More oxygen means more stamina.
Deep breathing regulates the heart rate and lowers the blood pressure as it improves the circulation.
Deep breathing stimulates the release of endorphins which help in reducing the pain.
It cleanses the 70% of the toxins and builds up the immunity.

Spend Time in Nature

Angie Weiland Crosby has rightfully said Nature is the purest portal to inner peace. One of the easiest way to de-stress is to just go out on a walk and spend some alone time in the nature. Some of the benefits of being one with the nature are such as –

“Get some fresh air” can truly change the mood as it reduces the anxiety and can help to de-stress completely.
Going out on a walk is a physical activity and we have already discussed the benefits of it. Exercise reduces the risk of heart problems and maintains the blood cholesterol.
Studies have shown that taking natural light throughout the day can improve the sleep schedule.

Supplements

Taking supplements such as multivitamins and probiotics can help in making the brain healthy. Vitagoli’s Pre & Probiotic Vitamin Gummies are a perfect example of making your gut healthy and in turn your brain healthy. The gummies contain Bacillus coagulans which improves the gut health and flora. The cranberry extract has antioxidant which improves the vaginal health. Apple Cider Vinegar boosts the immunity and Omega-3 helps to improve the brain health. Taking these gummies improve gut which also reduces the signs of depression.

Talk it Out

Having a good conversation with friends is very therapeutic. Even the studies have confirmed that talking about feelings to a friend can increase the happiness. Having a company decreases the loneliness. Researchers have confirmed that it can reduce the stress and can be very cathartic. If you are going through something serious then talking to a therapist can help to de-stress and help you focus better.

Aromatherapy

It is a part of holistic healing which uses plant extracts to promote the well-being. It uses essential oils to promote the health of mind, body and soul. Some of the advantages of aromatherapy are such as –

The aromas help to de-stress and remove all the anxiety and agitation.
A few drops of essential oils on the pillow can improve the sleep.
The aroma reduces the headache and uplifts the mood.
The oils relax the brain and reduce the blood pressure and improves the focus span.
The oils are extremely effective as they manage the hormone levels and is also effective in infertility and PCOD.
Oils like chamomile and eucalyptus can reduce the pain.

Music

As Debasish Mridha said “Music can heal wounds which medicine cannot touch.” Music has the power to de-stress and improve the mood. Some of the advantages of listening to music are such as –

Music shows a positive impact on the learning and it improves the memory.
Listening to music can trigger the release of neurochemicals such as dopamine and serotonin.
Studies have shown that music can lower the anxiety and also lowers the depression.
Music can improve the immune system by accelerating the activity of natural killer cells.
Music helps in regulating the cortisol and it also relaxes the autonomic nervous system which regulates the heart rate and lowers the blood pressure.

Key Takeaways

We have discussed all the major ways to de-stress now it is all up to you which you want to follow. Since every person is different so are their ways to deal with stress. What is extremely stressful to you can be nothing for someone else and vice versa. You can follow all the ways or chose the ones according to your convenience. Taking a balanced diet, following an exercise routine, and reduce the caffeine intake. So, listen to your favorite music and let the stress go away.