A lot of stress in life, such as housework, work, etc., can sometimes stress modern young people, and some people experience stress at some point in their lives. Stress makes everyone feel more irritable, dull and depressed. So what are some tips to relieve stress?
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What is stress? Why do you need stress relief?
Stress is a state in which the body responds to any influence or stress in life that affects the mind and body. Chronic stress also increases the risk of mental illnesses such as depression and autism. Stress can affect people of any age, making them uncomfortable and negatively affecting extreme health.
Some common symptoms of mental stress are anger, anger, forgetfulness, and always rushing to work. As for the body, it is muscle pain, headaches, digestive disturbances. Once stressed, people will quickly find the fastest and most effective way to relieve stress. However, the symptoms of stress are complex, so not all methods work.
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Tips for stress relief
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1. Regular exercise
Exercise reduces stress because it lowers cortisol levels. This substance is a hormone produced by the adrenal glands during times of stress, when you feel anxious, angry or afraid. It can raise blood pressure, raise blood sugar levels, and reduce the body’s immunity, which can damage many organs.
Because exercise helps burn cortisol, which makes us healthier and happier. Exercise also stimulates the pituitary gland to release endorphins—a potent neurotransmitter that helps the body limit the negative effects of stress. If you want to increase muscle movement, you should properly exercise major muscle groups such as legs, buttocks, back, abdomen, chest, shoulders and arms.
Make sure to exercise at least 2.5 hours a week, which means just 10 minutes of brisk walking, 3 times a day, 5 days a week, is 150 minutes of moderate-intensity activity.
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2. Progressive Muscle Relaxation (PMR)
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PMR is a deep relaxation technique that can be used effectively to manage stress and anxiety, relieve insomnia, and relieve the symptoms of certain chronic pains. This method is based on a simple exercise: tensing or tightening the muscle group, then relaxing completely to release the tension.
Once you master the technology, you can do it anytime, anywhere. Anyone can practice this method, just 10-20 minutes a day. The sequence of stretching-releasing muscle groups usually starts with the lower body and ends with the abdomen, chest, and face.
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Here’s how:
(1) While inhaling, squeeze a muscle group (such as the upper thigh muscles) for 5-10 seconds, then exhale and quickly release that muscle group.
(2) Relax for 10-20 seconds, then move to the next muscle group (e.g. third sphincter).
(3) When releasing tension, try to focus on the changes you feel when your muscle groups relax.
(4) Perform each muscle group in turn.
Insomniacs say practicing PMR at night can help them sleep better. It’s also a great tool for people to learn about their body and identify the signals it wants to send you.
Everyone needs: 10-15 minutes, can be done in a sitting or lying position, it is better to choose a quiet place.
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3. Meditation
If people don’t meditate for an hour, meditate for at least 15 minutes a day. Daily meditation can change neural pathways in the brain and help people recover from stress more quickly. Regular meditation for a few minutes a day can ease anxiety. .
When you’re stressed, find a quiet place to sit cross-legged, even if you don’t. Close your eyes, put your hands lightly on your knees, start taking three deep breaths, then focus on the steady breath, don’t think about it, and let all your worries drift away like a cloud.
If there is no quiet condition, even if you cannot sit cross-legged, you can lean on the back of the chair, relax your whole body, and perform the same breathing as above. However, put yourself first and find a quiet place to clear people’s minds.
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In short, stress is a state of mental stress. The individual is trying to respond adaptively to the environment. Stress can help people focus and work more efficiently. However, excessive and often repetitive stress, without intervention, can lead toA series of complications such as blood vessels, digestion, and nervous system. Therefore, when there are signs of mental instability or overwork, rest, relax, and learn to control your emotions. Also, it is possible to meet with a psychologist to be able to consult and take steps to address the problems people are facing.
References
What is Stress? “Medical Reviewer Cynthia Cobb, DNP, APRN, WHNP-BC, FAANP, May 21, 2019
How do people relieve stress? » Medically reviewed by Kathryn Watson on August 8, 2018