Heart disease, sleep disorders, and memory impairment.
This is a sad list but explains why a stress management plan is necessary. Stress can cause more of nastiness.
This post will combine research and practical tips to help you manage stress. Some of the answers–particularly my last point–may surprise you. I hope that they will help you, whether or not they surprise you.
Understand how stress impacts the body before you start addressing it.
What causes stress?
Jump to point 1, below, to find the actionable advice you require.
Mayo Clinic states that prolonged chronic stress can increase your chances of experiencing the health problems mentioned above. Mayo Clinic describes how stress is caused: when you feel threatened two glands on top of the kidneys will release hormones, including cortisol. Cortisol is the primary stress hormone.
The body’s response to stress is to go into fight-or-flight mode. These hormones dim the light of your digestive, reproductive, and immunity systems.
What a great video!
What is the reason? The stress causes you to react to dangers by directing your energy to the fight or flight response. After the threat passes, Cortisol and adrenaline will begin to drop, allowing for relaxation.
Stress can be a constant source of tension. Stress can raise your blood pressure and cause you to lose control of your systems.
You can reduce your stress by doing the following: Stress motivates you to take action.
Stress is necessary to keep you motivated, but it should not be so much that you become raped.
This article will provide you with nine ways to return to a stress-free place.
Stress – How do you deal with it?
1. Power Pose
Is that silly? This works. Sitting or standing confidently can reduce stress.
Image of Superman from Heroes Wikia image of Superman from Hero Wikia.
Psychological Science published a study by Columbia University and Harvard researchers that proves I am not lying. Researchers at Columbia University and Harvard examined how expansive, open poses which express power could increase power.
This experiment wasn’t complicated. Participants entered a room and moved their legs and arms into high-power and low-power positions.
Researchers could measure how much cortisol (a stress hormone) each participant released before and following their pose.
What’s the result? High-power poses to reduce stress.
Participants only had to maintain a certain pose for one or two minutes. The cortisol level dropped within 15 minutes.
Click on the link below to find out more.
- Amy Cuddy’s TED talk
- This paper only has six pages and is easy to write.
- The Wall Street Journal has a great that explores the other benefits of power posing. It’s a short but interesting read.
2. Step back to see the bigger picture
I know this is an old cliché, but it’s worth looking at more closely. You may be surprised to learn that the image contains more pixels than expected.
TIME Magazine gives a good explanation:
According to research, it’s better to remember how trivial the event was.
These are some findings from the research. This cliche is not entirely false.
In 2006, scientists at Yale University, the University of Colorado, and the University of Colorado Boulder conducted a study to determine how knowing what you value can help overcome obstacles. Students were asked to list their values, including religion, family, talent, etc. before starting an assignment. This exercise motivated many students.
A similar experiment was conducted in which women in a physics course were asked to record their grades at the beginning of the semester. The study found that the grade of the women in this group improved from C to B.
In both studies, participants consciously considered the bigger picture. This helped them to put minor stresses into perspective.
By taking into account what you are most passionate about, you can see the big picture.
Francis Tapon explains in detail two more tactics in this post-Tiny Buddha.
- Imagine you’re filming your stress. Pull the camera out to see a wider view. You could get an overview of a room, edifice, city, nation, planet, moon, Earth, or the Milky Way Galaxy.
- When you’re stressed, close your eyes and look backward in time. You will see how little harm this stress can cause over time.
It is crucial to keep perspective. Mindy Kaling is right. It’s important to focus on how you feel.
Mindy’s life is probably not that bad. I’ve heard some stressful stories before, but that one is the best. “
I sometimes have to laugh at myself when the stress claws my back.
I sometimes feel overwhelmed as I rush to finish a feature or blog article. I then laugh at the absurdity of it all.
Mayo Clinic says that laughter can help “to stimulate blood circulation” and relax muscles. These two things can help reduce physical stress symptoms.
Western Kentucky University Professors divided participants into groups to test if laughing could help reduce stress. The first half of the group watched a humorous video, while the second watched a tourism-related video.
After watching the video, people felt less stressed.
It’s not just about that. According to the study, “increased laughter, measured using the, is correlated with lower scores on stress.” “
Correlation does not necessarily mean causation. This is still an intriguing addition to studies on stress comedy.
This is an interesting series of studies that examine how comedy can help to reduce stress.
- A meta-analysis of 49 studies, published in The Journal of Managerial Psychology found that respectable and respectful humor can help reduce burnout and stress at the workplace.
- The video featured three horrible sawmill accidents, so this was not a Sunday picnic. This video showed three terrible sawmill accidents, so it was no Sunday picnic ). Researchers also asked participants to tell the story of the film: half were instructed to do a serious monologue while the others were instructed to make jokes. After watching the silent movie those told to laugh felt less stressed.
- According to the American Journal of Medical Sciences, participants who watched an amusing video showed lower stress hormones ACTH (and Cortisol) than those in the control group.
- Two articles in the Journal of Social and Clinical Psychology suggest that humor can be used to reduce stress.
- In a study, women from Miami University were interviewed about the challenges of taking care of both young children and chronically sick parents. According to this study, participants found that humor could help them gain a fresh perspective in stressful situations.
- Participants in a study by Psychology in Spain published in 2011, reported less anxiety following the viewing of a funny video.
If you don’t want to laugh, giggling is a good alternative. The reruns of The Colbert Report are still worth watching.
Go ahead. Try this Louis CK joke for a life free of stress:
4. Cute Animals Videos
YouTube offers a wide range of cute fluffy animals that you can use to represent the soldiers who are under stress in frontline wars.
Isn’t that logical? Animals can make you feel warm and fuzzy. It’s hard to be stressed when there’s a puppy on the floor with large ears.
This is not a lie. Universities spend money on therapy dogs to help their students deal with stress. Animals can be a great way for people to relax during the finals weeks.
Not all campuses welcome dogs. One school has its very own Twitter account that features a cute fluffy chicken.
Why do you still feel stressed even after having spent time with Woodstock the Therapy Chicken?
The next step would be science, research, and proof. The hormone oxytocin is responsible for reducing stress and anxiety.
Dogs can reduce stress by interacting with people.
It is not necessary to own an animal to enjoy these benefits.
Deborah L. Wells is a Professor at Queen’s University. She says she conducted an experiment where participants watched videos of birds, fish, and primates. The control group viewed only videos of people or blank screens. Wells found out that those who watch animals are better equipped to deal with stress.
Participants who watched videos of birds, fish, or primates had lower heart rates and blood pressure.
Isn’t this a cheerful picture? Next time you’re stressed, find a video with an adorable animal to watch.
The video is only 30 seconds long.
One of the many health benefits of mindfulness meditation is stress reduction.
According to current research, mindfulness can be defined as the act of paying attention without judgment in the present moment.
Deep breathing is an effective way to reduce stress and refocus. Here’s a simple mindfulness example.
I can see how mindfulness could help with stress.
According to a study in 2013 published by the Journal of Clinical Psychiatry, it has been found that mindfulness-based programs, developed by a University of Massachusetts professor, can reduce cortisol and stress levels.
A meta-analysis in 2014 of 47 studies found that mindfulness meditation reduced anxiety and stress.
Image Credit: Created using graphics created by Aenne brrielmann Tina Abi Hackem Juan Pablo Bravo.
Google and eBay offer their employees meditation tools. Huffington Post and Twitter are on board.
According to the authors of a study that analyzes 20 of 2004’s most significant studies,
According to our findings, mindfulness training can help people cope with disabilities and distress both in daily life and under extreme conditions like serious disorders or stress.
This list will help you get started.
- You can listen to guided breathing meditations from UCLA on the internet.
- Headspace, an app for meditation, guides users through the process.
- Article The Mayo Clinic provides a list of quick exercises to help you relax.
- The University of Minnesota offers a free mini-course on meditation. This is an excellent way to practice and learn. You don’t have to complete everything at once.
A smile can reduce stress. It may seem too simple or cliche. Just like laughing and posing powerfully, smiling is effective.
Psychologists at the University of Kansas conducted an experiment where some subjects smiled while others maintained a neutral facial expression. Then, they asked them to complete two challenging tasks. Participants were asked to use their non-dominant hands to trace the outline of a star while only being able to see a mirror image.
The scientists measured the participants’ cardiovascular activity and found that those who smiled during the star-tracing-and-ice-water routine had lower heart rates than those who hadn’t smiled.
By lowering the heart rate, smiling can help reduce stress.
Another interesting fact about the study. Participants who smiled with muscles around their mouth and eyes, such as a Duchenne smile, had a lower heart rate.
Scientists injected Botox into depressed individuals to prevent frowning.
The second study has two major conclusions.
- Do not frown.
- A smile has a strong impact on the study.
With a smile, you can easily glide by.
Bottom line: more smiles, less stress.
Take a look at the details.
Although the subject of animals has passed, let’s briefly bring it back: In 2011, a study found that exercise reduced stress levels in mice.
Humans must run to reduce stress. Right? Right?
In The Week, we write about:
A long run will help calm your frayed nerves when you are stressed.
But why does exercising reduce stress? There is more than one possible answer.
- Mayo Clinic states that when you exercise, your brain releases endorphins. You will feel good when you use these chemicals.
- Norepinephrine. Thanks, science. Science has investigated the relationship between this brain-made substance and exercise: it seems that working out releases more chemicals to help you deal with stress.
- The American Psychological Association states that exercise helps your body become better at handling stress.
According to the Stress Management Society, there are two important things that you should keep in mind.
- Have fun! Choose an activity that you enjoy.
- Start slowly to prevent injury.
The Internet is full of exercise resources. You may find these articles interesting.
- Running Tips for Beginners
- Strength Training 101: How do I begin?
- 10 Sports That Burn Calories
- Exercises for People Who Are Already Obese
8. Unplug your Technology
Technology is amazing. With smartphones and cell phones, we can communicate faster than ever. Cell phones have become small computers. Communication over the Internet is more effective and efficient.
Constant communication is stressful, as we all know. It’s not an assumption that has been proven wrong, it’s a fact.
Journal of Occupational Health Psychology explains that relaxing is important for reducing stress. Digital devices can compromise this control.
In a two-year study published in the Journal of Marriage and Family, it was revealed that stress levels and satisfaction were on the rise in many families.
You can imagine cell phones being used for other purposes. For example, if you run your own business from home. The same effects will be felt if you’re constantly on your phone.
The second study found that those under 30 years old who use their mobile phones more frequently experience greater stress.
You should switch off your mobile phone during certain hours of the day to reduce stress.
You don’t have to move all the way. My phone is usually right beside me when I am writing. The phone can cause stress. Moving it to the table next to you will relieve that.
It’s no different than cell phones. Email is the enemy of productivity and a source of endless stress.
Every day over 175 trillion emails are sent across the world. The number of emails is increasing and can cause stress.
The graph below shows how many emails business users send and receive daily. As the numbers increase, it becomes increasingly important to set aside some time.
In a paper, a group of workers were asked to refrain from sending any emails for an entire week. Their stress levels decreased.
The answer is no, but you can limit the amount of emails that you send and receive.
To reduce stress, limit the amount of time you spend checking your email per day.
If you can change your perception, stress is your friend.
A common business strategy is to pivot to reach their goal. You are probably wrong on most of your decisions.
In this article, it is mentioned that stress needs to be reduced or lowered. This kind of rhetoric is not correct. Stress doesn’t have to be bad.
Watch Kelly McGonigal’s TED Talk, “How to Make stress your friend”. “
View this video. In just 14 minutes and 28 seconds, you will be changed forever.
You can’t wait.
Are you done? Wow!
McGonigal says that stress can be positive if we change our perspective. It is as if your body is preparing to face the challenges of today.
You don’t need to get rid of your stress, but you do want to learn how to deal with it better. The next time your heart pounds, think about what you’ve heard, and tell yourself, “This my body is helping me to overcome the challenge.” If you think of stress in this manner, your body is more likely to believe you. Your stress response becomes healthier.
Your response is perfect.
The same as with eating, you need to make stress your friend.
Stress can either be positive or negative. Stress can be used to increase productivity or cause pain.
The goal is to achieve a state of stress. You decide whether you want to be motivated or in anguish.
McGonigal discusses the different types of stress: eustress and distress.
- Eustress: good stress Your motivation to work will increase.
- Stress is bad. Your frustration and worries are overwhelming.
Refer to the graphic that I have included at the start of this article.
Eustress (think euphoria) is good for us and can boost our performance. The optimum level of stress is reached when you reach euphoria.
They can be used to get the best stress.
A little stress can help you prepare for the challenges of life. There’s no such thing as too much.
Thanks for reading this post. I hope you found it helpful. To help you improve your success and life, I’ve done extensive research on the best ways to manage stress.
- Make a strong pose.
- Think about the bigger picture. Your values and the huge scheme of time, place, and space.
- Disconnect yourself from technology.
If you found this article helpful, please share it with friends. Your friends can now see your research-backed tips on dealing with stress.