DE-STRESS AFTER A LONG WEEK
- Cherie Bohaboy
- Mar 10, 2020
- 3 min read
Updated: May 8, 2020
Stress Relief: Tips to Help You De-Stress
Exercise. ... Restoration and stress relief through physical activities in forests and parks. "Positive effects increased with length of visit, and individuals practising sports (e.g., jogging, biking, playing ball) showed significantly higher improvements than those engaged in less strenuous activities (e.g., taking a walk or relaxing). These findings support previous research on how exercise in green spaces promotes well-being and recovery from stress." https://doi.org/10.1016/j.ufug.2007.08.004
Socialize. ... "Three major factors (i.e.academic, social and personal/family) are identified to be the main sources of stress and each factor has sub-factors that are discussed in detail. Based on our findings and analysis, we propose two approaches for students to handle stress in college: time management systems and social support systems." https://doi.org/10.1007/978-3-319-42070-7_73
Write. ... "This research looks at song and poetry writing and the effects on stress and stress relief in various age groups, professions, and lifestyles, and how and why the process of making this kind of art has such results."
Laugh. ... "A daily dose of laughter can bring serious health benefits," says Judith Kupersmith, MD, of Texas Tech Medical Center's neuropsychiatry department in Lubbock, Texas. Kupersmith explains that humor is really a form of stress reduction and relaxation, both of which can reduce anxiety. "Humor is a high-level defense mechanism against anxiety," she says. "Laughter often yields social acceptance, which diminishes anxiety and bolsters our emotional health. When someone says funny things, the listener feels relaxed and calm, and the person using the humor also relaxes and feels less anxiety."
(Source: Smith, Carrie Myers. "Laugh yourself fit. (Wellness)."IDEA Health & Fitness Source, vol. 20, no. 3, Mar. 2002, p. 63+).
Take care of yourself. ..."It’s important to remember, however, that there is no single relaxation technique that works for everyone. We’re all different. The right technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind to elicit the relaxation response. That means it may require some trial and error to find the technique (or techniques) that work best for you. Once you do, regular practice can help reduce everyday stress and anxiety, improve your sleep, boost your energy and mood, and improve your overall health and wellbeing."
Get some fresh air. ... "What we all know on an intuitive level is a scientific truth: the simple act of going outside is good for us—really good for us. It has been shown to have a positive effect on a huge number of health conditions and issues, from diabetes to depression, anxiety to arteriolosclerosis. Down-to-earth and relevant,The Green Cure, by Alice Peck, shows you that you don’t need a lot of fancy equipment or vacation days to heal your body and mind. An afternoon stroll among trees in the park, a dip in the ocean, or sinking your bare feet in the mud might change your life!"
Meditate... "Stress reduction is one of the most common reasons people try meditation. One study including over 3,500 adults showed that it lives up to its reputation for stress reduction. Normally, mental and physical stress cause increased levels of the stress hormone cortisol. This produces many of the harmful effects of stress, such as the release of inflammation-promoting chemicals called cytokines. These effects can disrupt sleep, promote depression and anxiety, increase blood pressure and contribute to fatigue and cloudy thinking. In an eight-week study, a meditation style called "mindfulness meditation" reduced the inflammation response caused by stress. Another study in nearly 1,300 adults demonstrated that meditation may decrease stress. Notably, this effect was strongest in individuals with the highest levels of stress." https://www.healthline.com/nutrition/12-benefits-of-meditation
Be thankful. "Gratitude feels heartwarming, and a growing body of work suggests that gratitude might help keep our actual hearts healthy, too. This line of research began in 1995, when a study found that people feeling appreciation (an emotion related to gratitude) have improved heart rate variability, an indicator of good heart health. In a more recent study, women who kept a gratitude journal where they wrote about “previously unappreciated people and things in their lives” for two weeks ended up with lower blood pressure than those who wrote about daily events. Together, these and other results suggest that feeling gratitude can be good for healthy hearts.
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