19 Ways to Reduce Stress to Improve Quality of Life
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The hustle and bustle of modern life makes us – more or less at times, have to face stress. However, stress is not necessarily a bad thing. It is up to us to see and take control to minimize the negative impact of stress on our lives.
If you approach stress from a positive perspective, it will give you the motivation to move forward.
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Let’s find out 19 ways to reduce stress to turn them into positive catalysts to help you improve the quality of your life and develop yourself!
What is stress? Why are we always clinging to it?
Stress is a state of nerves that are “stretched” that causes feelings of discomfort and discomfort, both mentally and physically. When we are in a stressful situation, our body releases a powerful energy hormone that makes muscles, breathing and heart rate also become faster.
There are many causes of stress, but we can divide it into two basic types: internal (decreased health, irregular pace of life, negative thinking, …) and external (environment) toxic life: working with noise pollution; family members often shouting at each other; even the boss gives too many tasks beyond their own limits).
Is stress always bad?
According to Positive Psychology , stress is divided into two types which are good stress (eustress) and bad stress (distress). If you “own” eustress, life will be navigated under a positive pressure to enhance self-worth and day-to-day productivity.
So, the question to ask here is: What is the best way to reduce bad stress and how to increase good stress? When you know how to transform from distress to eustress , you can completely control your energy to enjoy the best quality of life.
Simple ways to effectively reduce stress
So, how can you build positive stress and cut energy from bad stress? Let Glints suggest the following activities!
1. Practice deep breathing
We think breathing is something we do unconsciously, but focusing on our own breath is one of the best and most effective ways to reduce stress.
Research by Dr. Yackle, University of California, shows that there is a neural circuit in the brain that determines rapid breathing associated with feelings of nervousness; meanwhile; Slow breathing is associated with calmness.
So, how should we breathe?
- First, keep breathing as shallow and fast as you are now – and pay attention to how you feel.
- Next, take a few deep breaths one at a time. At this point there will be a certain difference in your breathing.
- Then, maintain a slow inhalation and exhalation, preferably through the nose, with the exhalation lasting longer than the inhalation.
2. Focus your thoughts on the present
Thinking about past mistakes or beautiful future plans can sometimes be a stressor. A study at the University of Wisconsin-Madison conducted on 400 people proved that focusing on the present builds a more positive mood.
Let our mind “live” in the very moment that we are living.
“Yesterday is history, tomorrow is mystery and present is a gift” – Kungfu Panda.
The past is history, the future is a mystery, the present is a gift.
3. Close to nature
Nature and people are always connected. You can be in harmony with nature through ways to reduce stress and relax without effort, such as: 20-30 minutes of walking, jogging, going for a walk…
University of Michigan associate professor Mary Carol Hunter has found that after spending about 20-30 minutes sitting or walking in a natural environment, the amount of cortisol (a substance produced by stress) will decrease. forward.
4. Spend time with family, friends
Life has many facets and work is just one of them. Don’t be so busy working that you forget about the valuable relationships around you.
An effective way to reduce stress that we often forget is to (re)connect with close relationships. Try to confide and chat with trusted people, maybe you will be relieved and relieve some of this unnamed pressure!
5. Reading Challenge
Books are a means of storing human knowledge and also an active “charging station” that you should not ignore.
It can be said that thinking about each page of a book is also an effective stress reliever to help you temporarily forget about external pressures. You can completely immerse yourself in the world of knowledge or fascinating stories, embracing the positive energy from the words.
Cultivating the habit of reading is also a good way to develop yourself. You can combine it with light music to help you focus, and a favorite snack or drink to accompany it to make reading time more enjoyable.
6. Catch the coloring trend
Art has been, is and will always be an irreplaceable stress reliever. If you don’t have a talent for drawing, don’t worry, because artistic creation will be much simpler thanks to digitized paintings – pictures that are pre-divisioned with appropriate colors.
In addition to being a way to reduce stress and remove pressure, coloring also supports effective perseverance, concentration and concentration!
7. Learn a new language
Why is learning a new language – which is supposed to be stressful – a way to reduce stress?
Many young people confess that the ability to speak or write a new language through self-study helps them feel more energized. Instead of being busy with a series of stressful thoughts in your head, your time now also becomes more meaningful when focusing on pursuing a specific goal.
Not only helps relieve stress, learning a new language will also greatly support your development and advantage at work.
8. Daily exercise
Exercise improves health, and is an extremely effective act of connecting with yourself and dealing with stress.
Increasing muscle activity helps to release the excess energy that stress produces. In this way, the brain will be distracted to control muscle activities; Helps reduce focus on negative thoughts that stress you out.
9. Diligently cook
A delicious meal made by yourself, why not? Cooking not only proves that we are brave, but also teaches us to be patient, to taste bold and to grasp each person’s taste after processing.
The old people used to say: “Love is through the stomach”. Cooking hard is not only a way to reduce stress, discover many delicious foods to enjoy, but maybe help you become “score” with your partner and “say bye” to a boring single life.
10. Redecorate your house or room
One of the ways to reduce stress cannot be ignored is to clean or redecorate the room. The living space is clean and tidy, the comfort and comfort also gradually ascend to the throne.
This also acts as a home exercise to help release negative energy remaining in the body.
11. Plan a long trip
Are you cherishing a trip to make up for stressful working days?
So what are you waiting for without rewarding yourself with a day off “forgetting all worries”. Charming scenic attractions, fascinating adventures and discoveries will bring you positive and relaxing emotions, and at the same time relieve unwanted stress.
12. Take online classes to support your career
Those who are passionate about learning should not ignore free online career support courses. The courses are short but very useful.
You can fill your free time with classes, gain new knowledge, relieve stress and forget worries.
13. Listen to Podcasts
Podcasts are taking the throne as a useful entertainment tool. You can find lots of interesting topics from love marriage counseling, how to work in different environments or even audiobooks.
Not to mention the content, a deep and steady voice will help “dilate” the nervous system and thereby become a fun way to relieve stress!
14. Video recording session
Video recording of daily activities helps you connect with more people. Maybe fate will “lead” you to become a creator of useful content and attract many followers on social networking platforms?
Try creating a Youtube channel or a Tiktok account to share your short videos, you will feel very happy if your videos are well received.
15. Sleep Care
We spend a quarter of our lives sleeping. Taking care of your sleep now is one of the ways to reduce stress and maintain a healthy mind.
When you get enough sleep, the body will restore energy and relax the brain effectively. In addition, there are other ways to take care of sleep that you may not know.
Limit your use of chemicals like alcohol and caffeine or don’t watch TV or watch any kind of LED screen before bed. Researchers from Harvard Medical School have found that blue light increases the frequency of the brain waves that make it difficult to fall asleep!
16. Using functional foods
Sometimes, the lack of certain substances also causes the body to “alarm” and create stress. At this time, functional foods are a timely way to reduce stress. A reasonable diet, sleep combined with functional foods will help you have a more “healthy & balanced” life.
You can refer to functional foods containing active ingredients such as Lemon balm, green tea, Omega-3 fatty acids, etc. to increase resistance and support nerves.
17. Aromatherapy stress relief
Aromatherapy is the use of scents to treat mood. Some studies show that aromatherapy can significantly reduce anxiety and improve sleep.
Essential oils or scented candles are also a particularly effective way to reduce stress and anxiety. Some particularly gentle scents such as: lavender, lotus, jasmine, pine, etc. will help you calm down somewhat before the pressures out there.
18. Cut down on caffeine consumption
Found in coffee, tea, chocolate and energy drinks, caffeine is a stimulant that increases alertness and productivity. However, their flip side is probably well known: Caffeine makes us more anxious and tired after the effects are over.
When you notice that your body is sending you signals that make you jittery or anxious, consider cutting back on caffeine right away! Instead, you can also drink a glass of cold juice to “refresh” the body and mind instead of drinks that stimulate the nervous system.
19. Massage therapy
The pressure from sitting for a long time at the company with high intensity will make your body numb and inflexible. Therefore, therapeutic massage will be a suitable stress reliever for you after a long period of “repression” that makes the joints of hands, feet, bones, etc., tired.
Massage techniques will help remove the feeling of “overload” in the body. At the same time, restore balance, relax the mind; thereby helping you function and work better.
