Stress is a silent saboteur which slowly but significantly sabotages our health and mind. Most of us know that higher exposure to stress can result in many health complications. Such as, cognitive impairment, poor immune function, neurodegenerative diseases, etc. Still, most of us are unable to address the issue due to lack of knowledge. That’s why the intention behind this article is to inform audiences some effective stress management techniques.
Acute stress is temporary, and it is necessary part of our life to take actions to survive. But often times, exposure to prolonged stresses for longer periods of time damages our health. Cortisol, is the primary stress hormone. When cortisol levels are elevated for longer periods for time, it starts to affects our health in negative way. Chronic stress negatively affects our brain, which results in mental illnesses such as depression and anxiety. Not only that, stress also reduce our ability to be happy because it kicks us into the deep pole of worry, overthinking and insecurities. Today we will discuss some effective stress management techniques to help you reduce stress and ensure a better mind. Read to learn more.
Focus on getting higher quality sleep
Sleep ensures the recovery of our brain, body and mind. Sleep heals wounds and inflammation in body. So, getting sleep is important for recovery. Higher stress levels are associated with inflammation in the body. To reduce stress and to enhance mental clarity, getting right amount of sleep on consistent basis is not only necessary but obligatory. Sleep is rest for body and mind. So, getting highest quality restorative sleep is the first step in managing stress and having a clear mind.
Engage in regular exercises
Regular Physical exercises ensures optimal hormonal health, improves physiological status, improves immune function, improves blood circulation, heals the brain and enhances emotional resilience. Exercise boosts feel good hormone such as Dopamine and Endorphin, making you feeling relaxed immediately. When combined with the right diet and food, exercise can be an extraordinary tool to reduce emotional pain and stress.
Practice breathing exercises
You may notice when you’re faced with an overwhelming situation, breathes are getting shallower. Because your parasympathetic nervous system is preparing you to fight the stress, it is also called fight or flight response. Over time, chronic stress can cause breathing issues.
To calm the nervous system, breathing exercises is a great tool. There are many types of breathing exercises. One of the best techniques is Wim Hof breathing exercise. To practice the breathing exercise, take 30 deep breathes, in through your nose exhale through your mouth. After that, stop the breath for 1 to 1:30 minute, depending on your capability. Then take a deep breath and hold the breath for 15 seconds. Do this practice for 3 sets, multiple times a day. You may see your mind is becoming calmer. To learn more about Wim Hof breathing watch the video Guided Wim Hof Method Breathing.
There are also other types of breathing yoga to help your mind and body. These are Ujjayi Pranayama, Bhastrika pranayama, and Kapalabhati Pranayama.
Regular mindfulness practices
Mindfulness practices are number one choice for relaxation, mental clarity and better cognition. Regular mindfulness practices such as yoga, meditation or tai chi, are great tools to manage stress, and to lead a good and healthy life. Regular mindfulness practices can also release trauma and unexpressed emotions, leading you to a more toned mental state. People may have innate desire for mindfulness. That’s why, since primitive age, people associated themselves with various religious rituals and spiritual practices. Because mindfulness practices give you a mental detox and temporary escape from mental chaos. If done on a consistent basis for a significant amount of time, such as weeks or months, you will notice immense benefits from mindfulness practices. Such as better emotional processing, increased cognition and better mood.
Take Herbs and vitamins for nervous system
There are many herbs which aid in mental health. Such as Ginkgo Biloba, KSM-66 Ashwagandha, chamomile tea etc. Some vitamins which also aid in mental process, such as stress reduction and cognition are, Vitamin B-Complex. Vitamin C, Magnesium etc. These are proven supplements which can help you in your daily routine of stress management for better mental health and stress reductions.
Engage in mental detoxification activities
In this modern age we are so delved into work, study and daily activities that we forgot to take a break for our mental detoxification. Mental detoxification helps you recover from stressful events, give you more clarity and aid in mental well-being.
Some activities which aid in mental detoxification are, spending time in nature, tour, spending time with family and friends, journaling, volunteer work, guided meditation or anything which gives your mind a break from this chaotic world.
Take stresses as an opportunity to grow
Stresses are there. You can’t get rid of stress. Some people also may get stressed out if they can’t fix the chronic stresses they face. Although there are many techniques discussed in this article which can alleviate the symptoms of high stress. Some sort of stress helps you to take actions, and take better decision. If you are stressed about your health, you may consider a diet to ensure better health. If you are worried about your career, you may take an action to help you aid in your career. These actions will not only address and reduce your stresses, but also you will grow more in life. While contemplating just on stresses may derail your mental stability. So, you must address the situations which causes you stresses and take further actions to resolve it.
Take consultant from a professional
The last not least step you can consider is to seek a professional in the related area. Such as a psychotherapist, nutritionist or psychiatrist, to help you evaluate your situation and give you a proper solution. Sometimes stresses can turn into mental illnesses, and it becomes harder to resolve on your own. So, it is better to consult a professional to navigate your psychological status, nutrition and thought patterns. They will assist you in guiding you to take proper step to resolve any underlying issue.
Summary
Although stresses are normal and necessary part of our life, as it helps us take action. But over exposure to stresses may derail your mental health and causes many health complications. That’s why people who experience high stress may take some steps to resolve it. Such as ensuring higher quality sleep, getting regular exercises, practicing breathing exercises, practicing mindfulness activities, taking herbs and vitamins and investing time in mental detoxification to give the mind a break from this chaotic world to ensure a better mental recovery. Stress can be an open opportunity to grow, because it helps you take action. But, often times, chronic stress can turn into mental illness, which might be harder to resolved just by own initiation. In this case, it is better to consult a professional in the relevant sector to help you navigate and resolve your problems.
