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10 Proven Ways to Reduce Stress

by Family Center
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10 Proven Ways to Reduce Stress
Stress is a natural reaction of the body that helps to preserve life keeping us alert to impending dangers. Sensing that there is a threat in the environment, the body produces hormones such as adrenaline, noradrenaline and cortisol, which accelerate the heart rate and breathing, contract the muscles for the attack and blood pressure increases.

After the threat or supposed threat, the healthy body returns to the normal state, which does not happen to those suffering from chronic stress.

By constantly being in a state of stress the person suffers from a hormonal toxicity, which can trigger various diseases like hypertension, diabetes, pains, gastritis and thyroid dysfunctions.

For the sake of health we have to learn how to get rid of stress as soon as it arises, so here are 10 proven ways to reduce stress:

1. Write
When you feel stressed, look for a quiet place, take a paper and pen, and write down what has stressed you. Create strategies to deal with the problem and get started. This will help you see things more clearly and positively.

2. Breathe
When stress strikes, stop and try not to think about anything. Inhale slowly and deeply counting to 6. Then hold also counting to 6 and exhale slowly so you can count to 18. Breathe through your nose, keep your mouth shut and try to relax your shoulders.

Important: Try to inflate the abdomen instead of the chest as you inhale, so the lower part of the lung will receive the oxygen you need. Repeat 4 to 5 times.

3. Meditate

The habit of meditation is proven to relieve the mind and relax. Look for a quiet place, sit relaxed and try not to think about anything for at least 60 seconds. Use the breathing taught in item 2 and see results. Start a meditation program to avoid new stress situations.

4. Feed yourself
Some foods are effective in improving mood: chocolate, spinach, fruits like banana, orange and avocado, salmon, honey and oats, as these foods contain tryptophan, folic acid, potassium, vitamin C, calcium, magnesium, selenium, and vitamins Complex B – Increases your magnesium intake and feel happier.

5. Rest
Sleeping is crucial, but more than sleeping, what really rests is a change of activity. Instead of spending the weekend sleeping, do something you enjoy that is far enough away from everyday activities. Pediatricians also recommends doing a pleasurable activity at least once a day.

6. Do not Procrastinate
Procrastination is highly stressful. If there is something that needs to be done, do it. Organize yourself through a schedule putting the priorities of each day first. Then what can be done after the priorities are met and finally what can be left for later without prejudice of their peace.

7. Exercise
Exercise helps to cushion the effects of emotional exposure. Exercising will not only reduce your anxiety, but empower you to self-control when faced with emotional events. Doctors also concluded that regular exercise, even the lightest one, has an important role in de-stressing.

8. Keep a journal

It has researched and believed that keeping a diary and writing about stressful events helps you to come to terms with these events, thereby reducing the impact of these stressors on your physical health.

9. Have a pet
Living with a pet contributes to psychological well-being, reduces stress levels and avoids common diseases such as headaches or a cold. For example caressing a dog can raise levels of immunoglobulin A – an important antibody in the prevention of various pathologies. This result is possibly due to the relaxation that the contact with the animal provides.”

10. Work on self-confidence and self-esteem
Avoid competitiveness and the need to always be the best or always right. Remember that everyone misses and everyone fails. Try to think more about the times you succeeded than your failures. The mistake is an excellent teacher. Take care of yourself, love yourself and believe in your potential, and if there is any skill you do not master, dedicate yourself to learning and coaching. The results will soon be visible.

It is possible to overcome stress and also combat all the negative feelings that comes with it. Prayer together in the family can really do a whole good.

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