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Managing Stress (Part 1)

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Take Deep Breaths:

Taking deep breaths is one of the easiest ways to deal with stress that produces immediate stress relief. Controlled breathing relaxes the tightened muscles, quietens the mind chatter and this has a direct effect on reducing stress or controlling anger felt by body and mind.

Some benefits of deep breathing and yoga are as follows:

It helps in lowering down the amount of cortisol in the body, encourages relaxing thereby helping to reduce the effects of stress on the body.

It helps in increasing body awareness and helps one in focusing on the present through greater coordination, improved memory and concentration skills and lesser reaction times.

Deeper and slower breathing helps in increasing lung function and sets on the body’s relaxing response.

Even the gentlest style of yoga will help to lower your heart rate and increase your overall endurance. This is one of the important benefits of yoga to help improve the amount of oxygen taken in during the daily exercises.

Yoga even helps in attaining inner peace which is very beneficial in managing stress.

Laugh your heart out:

Laughter is another easy way to relieve stress, but not quite as intuitive as breathing. Simply because it is not the easiest thing to laugh when you are stressed out!

There is clear research that indicates laughter reduces stress hormones released into your body and increases blood (and oxygen) flow throughout your body. Laughter causes the diaphragm, the main muscle of respiration, to work heavily. Deep respiration that accompanies hearty laughter increases the oxygen level in the blood.

Laughter increases the production of endorphins, natural painkillers created within the body and of disease-fighting antibodies. Laughter and humour may also play a part in increased longevity.

A sense of humour and ability to laugh gives us the ability to recognise and appreciate the incongruities of life. A good laugh provides a cathartic release, a cleansing of emotions and release of emotional tension.

Laughing boosts your mood, as well as your immune system. It brightens your outlook and reduces stress. It helps you cope and it gives you hope for a better future.

Laughing with someone else creates a bond between you; Laughter is universal and a necessary part of daily life. Laughter increases your self-confidence.

So laugh for no reason, and laugh every day!

Express your heart & Mind:

There is an eastern saying that joys double and sorrows halve when you share them with someone. Well, there is certainly more than an element of truth in it.

Expressing your feeling is a great communication skill to have. Many people express themselves naturally and easily. Learning to express them naturally and easily. Learning to express you can take time and practice. But, doing so will yield many benefits. Expressing yourself on a regular basis can help others to understand you better as well as help you to relieve stress. Showing your feelings can also help people to read you better.

Find someone you trust to discuss your stressful situation and pour your heart out. While you may or may not find a solution to your issue, this exercise will certainly help reduce your stress hormone levels.

Fear of expressing ourselves can lead to frustration, resentment and depression. So instead of bottling it all up, take the time to seek out a friend, confidante, health care provider or counsellor who can offer an ear to listen. Taking the time to take care of your emotional health will have a variety of positive health benefits and May, one day, even save your life.

Learning to express yourself is always beneficial for communication. If you already express yourself in a good manner, there are always things to work on as each person and situation is unique. In general, people are more likeable when they express themselves in a positive light. It shows that they are confident and have the capacity to get their word across to many people.

Flow with music:

Listening to music is one of the excellent ways to deal with stress that you can put to use right away. It is said to alter brain waves in a way that has a calming effect on your mind, as well as your body. This slows down the release of stress hormones into your system.

Music, as a tool of healing was recognized in the writings of Pythagoras, Aristotle and Plato.  They believed that it can influence physical, emotional, cognitive and social well-being and improve quality of life.

It can be any music that you like, and one that has a repetitive pattern helps. Sometimes as uninterrupted session of 15-20 minutes may be all you need, to get yourself back on track.

Listening to soothing music also helps reduce your heart rate and blood pressure. It also reduces the risk of stroke and other health problems over time.

Research has shown that music with a strong beat can stimulate brainwaves to resonate in sync with the beat, with faster beats bringing sharper concentration and more alert thinking. On the other hand, listening to soothing classical music improves ability to focus for longer time and promotes a calm, meditative state. It brings about a sense of well-being and creativity, a change which lasts long after the music has ceased to play.

Listening to music while you exercise may have a considerable impact on your exercise performance and commitment. Music diverts your attention in repetitive exercises thus the feeling of fatigue, exhaustion and boredom are evaded.

Aarti Borole

Gold's gym certified personal trainer with years of health and wellness experience. Possess proven track record in helping clients achieve fitness goals through customized exercises programs and diet plans. All the recipes here are personally tried and tested.

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