Breathe. Simple breathing exercises once an hour have been shown to reduce stress. Apple Watch and most smartphones offer a breathing app. Deep breathing activates the parasympathetic nervous system, which controls the relaxation response.
The slower and deeper your breathing, the more relaxed you are. Laugh at a funny YouTube video or a joke between friends. Laughter lowers blood pressure and hormone levels and triggers the release of endorphins, the body's natural pain relievers. Laughter also increases the production of T cells in the immune system.
Moving the body regularly balances the nervous system and increases blood circulation, which helps eliminate stress hormones. Even a daily 20-minute walk makes all the difference. Apply some lotion and start kneading the base of the muscle under your thumb to relieve tension in your shoulders, neck, and scalp. A realistic schedule for your day is a great stress reliever, as a typical person experiences stress when they feel they don't have enough time to meet their obligations.
There is evidence that just two quick sessions of silent meditation per day can relieve stress and depression. Stretching Standing up for a quick stretch can relieve muscle tension and help you relax during a stressful workday. Coloring books for adults have gained popularity, and for good reason, coloring can be a great stress reliever. One particular study found that women who spend time with friends and children release oxytocin, a natural pain reliever for stress.
Alcohol, nicotine and caffeine can temporarily relieve stress, but they have a negative impact on health and can worsen stress in the long term. Getting away from the noise of television, radio, podcasts, the sounds of work and conversation, or traffic, rests the brain and relieves tension. Try pranayama breathing, a yogic method that involves breathing through one nostril at a time to relieve anxiety.
