3 Methods To Reduce Stress
Dec 20, 2023
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Stress is not just a vague feeling of being overwhelmed, anxious or tired. This is a physiological phenomenon that can be observed and measured. When you are under physical, mental or emotional stress, your body releases a complex mixture of hormones and chemicals. This release causes a variety of reactions, such as increased blood pressure, increased heart rate, and muscle tension. By analyzing every heartbeat change, the BP smartwatch can monitor your stress and recovery throughout the day.
Good pressure, bad pressure.
It's important to remember that stress isn't necessarily a bad thing. Positive stress helps you focus on your work and get things done. High stress levels may also indicate that something exciting and exciting is happening in your life. Negative stress can cause anxiety and discomfort. It makes you feel powerless and lowers your grades.
Both kinds of stress are an inevitable part of life. The goal is not to eliminate stress, but to manage it, to find a balance between stress and recovery.
You don't always need a long mindfulness practice or yoga retreat to relieve stress. You can manage your stress in three simple ways:
1. Stay healthy.
Exercise relieves stress in contradictory ways. When you exercise, your sympathetic activity increases and your parasympathetic activity decreases, leading to the release of stress hormones and other physiological responses. So, exercise is actually a stressor for your body.
However, regular exercise and good health can produce physiological adaptation and improve the body's ability to reduce stress. Studies have shown that physical activity is associated with lower objective stress during the workday.
If you train regularly, not only will your VO2 Max increase, your fitness age will decrease, and your ability to recover from stress will improve!
2. Avoid alcohol.
Enjoying a glass of wine, a few beers or more is a common response to stress. But just because you feel relieved doesn't mean you're out of the woods. Physically speaking. Alcohol is a huge stressor for your body. It induces a stress response by stimulating the sympathetic nervous system, which in turn releases stress hormones that increase blood pressure and heart rate.
Alcohol can also reduce your sleep efficiency and increase your stress and anxiety. Scientific studies have shown that even one drink can be enough to reduce the quality of restorative sleep.
Breathing control is probably the easiest way to reduce stress. The method is based on the vagus nerve, which monitors a range of vital functions such as heart rate, food digestion and breathing.
While the autonomic nervous system is largely out of our control, you can affect the vagus nerve by controlling your breathing. Deep breathing and slow abdominal breathing activate the vagus nerve, triggering a relaxation response.