Nature And Environment

HOW TO REDUCE STRESS

Stress manifests itself differently for each of us. There are those who get in the stomach, those who get headaches, those who feel tachycardia, and those who feel it for muscle tension … It is certain that stress seems to be an increasingly common problem, especially in this part of the world. When we get stressed, hormones such as cortisol multiply in our system, causing our heart rate and breathing intensity to increase instead of causing blood vessels to narrow. All this means, in fact, headache, hypertension but also depression, and strong anxiety. For those who suffer from it, stress can worsen asthma, insomnia, and IBS (irritable bowel syndrome).

if we follow a few simple tips that help us normalize our breathing, decrease pressure and use less oxygen. Here are about twenty supported by scientific research, some as trivial as a walk and others as unsuspected as eating a banana or chewing gum. Take note and relax.

Paaegiare in itself helps to clear thoughts and helps endorphin (which in turn reduces stress hormones ). And if you can do it in a park and in a green space, you can get the effect of ” involuntary attention ” a mechanism during which something captures our attention while allowing us to reflect at the same time.

BREATHE DEEPLY

Those who practice yoga know it well, breathing is not as simple as it appears. Breathing exercises can reduce tension and relieve stress, thanks to the surplus of oxygen. While fast breathing stimulates the sympathetic nervous system, regular breathing does just the opposite: it stimulates the parasympathetic system, which helps us calm down.

Focus, or close your eyes and concentrate, as the practice of visualization teaches. Just get comfortable, even at the desk or if you can in an empty room, and then imagine a scene that relaxes us: an upcoming vacation, your favorite beach. Or you can also try actions: for example, you can visualize yourself in the act of reaching a goal.

According to the researchers, proximity to plants alone can cause us to relax. Move away from the screen

Uninterrupted computer use is associated with stress, sleep loss and depression in women, according to a study from the University of Gothenburg, Sweden. Make sure you take breaks and try to shut down your computer at least an hour before bed.

PLUG ON AND OFF

The mobile phone can be a great source of stress, no doubt. Talking on a cell phone can also cause an increase in blood pressure.

PUT ON SOME NICE MUSIC

The classic is certainly the best: it slows the beat, and decreases the pressure and even the amount of stress hormones – but any melody is fine. As long as we enjoy it, it will infuse the brain with cheery neurochemicals like dopamine.

Some research also indicates that music has particularly positive effects on patients undergoing surgery.

Eating or drinking something sweet is a relief because it contains the production of the stress hormone, the glucocorticoid. Of course, everything is in moderation but a bar of chocolate or a sweet smoothie in a moment of stress can be a cure-all.

CONNECTING TO THE INTERNET CAN ALSO HELP …

Screens are a source of stress but if you use the web in the right way, it can be a friend in that sense. A study from a clinic in Cleveland, USA, reveals that some online stress-relieving programs, such as guided meditation, can reduce stress levels and increase emotional well-being.

THINKSTOCK

Stress manifests itself differently for each of us. There are those who get in the stomach, those who get headaches, those who feel tachycardia, and those who feel it for muscle tension … It is certain that stress seems to be an increasingly common problem, especially in this part of the world. When we get stressed, hormones such as cortisol multiply in our system, causing our heart rate and breathing intensity to increase and instead of causing blood vessels to narrow. All this means, in fact, headache, hypertension but also depression, and strong anxiety. For those who suffer from it, stress can worsen asthma, insomnia, and IBS (irritable bowel syndrome).

As it is almost inevitable, however, it is also easily removed, according to the NIH (National Center for Complementary and Alternative Medicine), if we follow a few simple tips that help us normalize our breathing, decrease pressure and use less oxygen. Here are about twenty supported by scientific research, some as trivial as a walk and others as unsuspected as eating a banana or chewing gum. Take note and relax.

TAKE A 10-MINUTE WALK

Paaegiare in itself helps to clear thoughts and helps endorphin (which in turn reduces stress hormones ). And if you can do it in a park and in a green space, you can get the effect of ” involuntary attention ” a mechanism during which something captures our attention while allowing us to reflect at the same time.

BREATHE DEEPLY

Those who practice yoga know it well, breathing is not as simple as it appears. Breathing exercises can reduce tension and relieve stress, thanks to the surplus of oxygen. While fast breathing stimulates the sympathetic nervous system, regular breathing does just the opposite: it stimulates the parasympathetic system, which helps us calm down. According to Harvard researcher Herbert Benson, breathing directly affects systems damaged by stress, such as reducing blood pressure.

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Focus, or close your eyes and concentrate, as the practice of visualization teaches . Just get comfortable, even at the desk or if you can in an empty room and then imagine a scene that relaxes us: an upcoming vacation, your favorite beach. Or you can also try actions: for example, you can visualize yourself in the act of reaching a goal or, again, as Women’s Health suggests, you can imagine yourself “in an elevator, squeezed between your favorite actors”

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