Whether you take a walk, let your mind wander, or eat different foods, here are 15 good ways to find relaxation.
In our culture of constant over-scheduling, it seems like everyone is stressed. Think about it: How often do you tell someone that you are too busy or your life is too crazy?
A study published last year found high levels of stress were linked with increases in brain thinning and smaller amounts of crucial gray matter in the brain. But the effects of stress on your body go beyond your mind: It can make you more susceptible to illness, lead to addictive behaviors, spike your blood pressure, induce headaches, and even lower your sex drive.
The human stress response was designed to be acute (instant or short lived), not chronic (lingering with you day-in and day-out). If your levels are feeling more chronic, here are 15 tips from experts and research alike to help reduce stress instantly.
1. Exercise – Even a quick workout does just as much for your mind as it does for your muscles.
2. Take a walk in nature – A short, 15-minute stroll is enough to lower levels of stress and fatigue.
3. Gargle water – Why? The vagus nerve facilitates a relaxation response. Gargling stimulates the nerve, increasing your ability to shift to a state of calm.
4. Listen to the waves – Just listening to the sounds of waves (real or fake) has a rhythmic, meditative effect.
5. Make yourself laugh – It helps you relax your body, lowers cortisol and increases endorphins.
6. Let your mind wander – Allow your brains to just explore, free from the constraints of your busy schedule. This helps you make connections that aren’t always obvious in your day-to-day grind, ultimately making you a better problem-solver
7.Take a nap – A short 10- to 15-minute nap (or even resting your eyes for this amount of time) can help both brain and body recharge.
8. Take a break from booze – Alcohol can intensify stress and anxiety in the long run. Plus, it’s easy for alcohol to become an escape from stress. Drink water or herbal tea, which contains antioxidants.
9. Dunk your face in cold water (or use a cold pack) – Why? When your face gets cold, your parasympathetic nervous system is immediately activated and your heart rate slows, your breathing slows, and your body kicks into a mode of using less energy.
10. Take a deep breath – When you engage in deep belly breathing, you activate the parasympathetic nervous system and your body starts to relax. Make your exhale longer than your inhale.
11. Quit checking Social Media – It will work you up. Unplugging for 15 minutes twice a day can lower blood pressure, your heart rate, and give you an immune boost.
12. Fill up on omega-3s fatty acids – They play a role in reducing anxiety. Foods include salmon, walnuts, chia seeds and flaxseeds.
13. Take a whiff of your partner – Breathe in your partner’s pillow or just give their t-shirt a sniff—their natural scent could help lower your cortisol levels and reduce your perception of stress.
14. Spend some time barefoot – ‘Grounding’ or ‘earthing,’ as it’s called, may help normalize cortisol levels, lowering your stress.
15. Prioritize sleep – Not getting enough sleep leads to more stress, since it causes your body to pump out more cortisol. Try going to bed an hour earlier at least twice a week. It can make a world of difference.
At Restoring Health, we recognize that everyone is different and the above techniques may not work for everyone. Some people need professional help to get back to a more normal state of mind. That is why we offer neurofeedback: a computer-based system for retraining brainwaves into making more healthy patterns. For those with advanced neurological issues, neurofeedback could help get you back into a more normal and healthy state of mind. To learn more , check out our neurofeedback page on this site or call (321)-444-6750 for more information.
