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10 Techniques to Instantly Reduce Stress

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10 Techniques to Instantly Reduce Stress

Stress can appear in our lives at any time with varying levels of intensity. It could arise from a conversation you have or get triggered from an event that takes places. Stress can even emerge after a slow build up, with one event pushing you over the edge. No matter how it’s caused, the fact is consistent stress in our body is not only detrimental to our health; it’s also preventable and unnecessary.

Physiologically, stress exists as our body’s response to life threatening situations. When we feel endangered, our nervous system responds by releasing stress hormones such as adrenaline and cortisol. This is our body’s way of protecting us through the “fight or flight” stress response. In emergency situations stress can help us stay alert, energetic, and give us superhuman strength to get out of danger.

Once the threatening event is over, our body is designed to return back to its natural calm and relaxed state. Although life-threatening situations are not as common in Western Society, what is common is for people to be constantly living in “flight or fight” mode. Staying in this mode over extended periods of time can cause health problems such as nervous system disorders and fatigue. This in turn can create ongoing anxiety as we are constantly on alert waiting for a crisis to happen at any time. For a lot of us, entering the office switches our body into a life-threatening state.

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Next time your chest gets tight or you feel overwhelmed, try these techniques for instant relief.

1. Focus on your breath.

Your thoughts are directly related to your breath. If you have a tight chest, worried thoughts, or feel anxious, chances are, you are breathing too fast or shallow. Slow down your breath to balance your mind by inhaling for a count of 5 seconds, hold your breath for 5 seconds, and exhale for 5 seconds.

2. Cool down.

Cooling down your mind and body re-balances your energy and allows you to take action from a more centered place. An ancient yogi technique to cool down your mind and body is shitali pranayam. Open your mouth slightly, curl your tongue and allow it to slightly protrude past your lips. Breathe in through your mouth and out through your nose. If you can’t curl your tongue, inhale through a round O mouth instead. Try this technique for 2–3 minutes.

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3. Pause.

If you react too soon during stressful situations, you may say or do things you later regret. Unless you are in an emergency situation, your response can often wait at least a few seconds. Transform the pattern of immediately responding to taking the time to pause, breathe, get calm, and gather yourself. Then respond verbally or by taking action.

4. Get out in nature.

Getting out in nature has an instant calming effect. Whether you choose to sit on a beach to hear the waves crash, walk through a lush green forest, listen to the sounds of a nearby waterfall or hike up mountains, just get yourself outside and allow nature to put everything back into perspective.

5. Mindfully exercise.

Exercise releases natural adrenaline and endorphins that make you feel good. Add more mindfulness to your workout by focusing intently on the activity you are doing. Observe your technique and how it makes you feel. Get connected to your body. This workout window allows you to get fit and even take a break from your stress. Head outside and run or cycle, hit the gym, or attend a yoga class. Working out during your lunch beak also allows you stay more focused and calm when you return to work.

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6. Take a cold shower.

Hydrotherapy is a precise and sophisticated science with a multitude of benefits for your body and mind. As well as reducing stress, cold showers open up your capillaries which when returned to normal push the blood back to your organs. This causes a flush effect in the heart, kidneys lungs and liver. This process stimulates the healthy secretion of the glandular system, which leaves your skin radiant and keeps your blood chemistry young healthy. Remember to start with outer extremities—feet, hands, and arms.

7. Put on relaxing music.

Everything is made up of energy including both our bodies and music. Music has the power to instantly transform your energy whether that’s by lifting you up or pulling you down. Choose music that is uplifting in tone, lyrics, and beat so your body’s energy can match this higher energy frequency. Positive music also helps create more positive thoughts.

8. Give gratitude.

Whatever you are stressed about is just a thought pattern or belief. You’re ultimately in control of your thoughts (even if it often doesn’t feel that way). Two people could be in exactly the same situation and only one could feel stressed because they have a negative thought pattern. So take a break from worry or panic and make a list of what you are grateful for in your life—whether that’s having a roof over your head, living in a nice city, having a vehicle that gives you freedom etc. List around 10 things.

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9. Visualize success.

Prevent your mind from imagining the “worst case scenario” or “what if” by visualizing and focusing your whole attention on what you want to bring into your life, not the fears of what you don’t want. Remember where your attention goes energy flows, which means you can’t afford to spend anytime engaged in picturing what you don’t want.

10. Drink a green smoothie.

Get a natural mental boost from the phytochemicals of green vegetables. Smoothies are a great way to gain all the nutrients from vegetables and fruit as all the content remains in the drink. Green smoothies can also help strengthen your immune system, eliminate unhealthy cravings (which can cause more stress), and give your brain more energy. Try kale, spinach, ginger, and lemon with a touch of banana and blueberries.

Featured photo credit: Matthew Wiebe via unsplash.com

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Kelly Weiss

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Last Updated on December 2, 2021

The Importance of Making a Camping Checklist

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The Importance of Making a Camping Checklist

Camping can be hard work, but it’s the preparation that’s even harder. There are usually a lot of things to do in order to make sure that you and your family or friends have the perfect camping experience. But sometimes you might get to your destination and discover that you have left out one or more crucial things.

There is no dispute that preparation and organization for a camping trip can be quite overwhelming, but if it is done right, you would see at the end of the day, that it was worth the stress. This is why it is important to ensure optimum planning and execution. For this to be possible, it is advised that in addition to a to-do-list, you should have a camping checklist to remind you of every important detail.

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Why You Should Have a Camping Checklist

Creating a camping checklist makes for a happy and always ready camper. It also prevents mishaps.  A proper camping checklist should include every essential thing you would need for your camping activities, organized into various categories such as shelter, clothing, kitchen, food, personal items, first aid kit, informational items, etc. These categories should be organized by importance. However, it is important that you should not list more than you can handle or more than is necessary for your outdoor adventure.

Camping checklists vary depending on the kind of camping and outdoor activities involved. You should not go on the internet and compile a list of just any camping checklist. Of course, you can research camping checklists, but you have to put into consideration the kind of camping you are doing. It could be backpacking, camping with kids, canoe camping, social camping, etc. You have to be specific and take note of those things that are specifically important to your trip, and those things which are generally needed in all camping trips no matter the kind of camping being embarked on.

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Here are some tips to help you prepare for your next camping trip.

  1. First off, you must have found the perfect campground that best suits your outdoor adventure. If you haven’t, then you should. Sites like Reserve America can help you find and reserve a campsite.
  2. Find or create a good camping checklist that would best suit your kind of camping adventure.
  3. Make sure the whole family is involved in making out the camping check list or downloading a proper checklist that reflects the families need and ticking off the boxes of already accomplished tasks.
  4. You should make out or download a proper checklist months ahead of your trip to make room for adjustments and to avoid too much excitement and the addition of unnecessary things.
  5. Checkout Camping Hacks that would make for a more fun camping experience and prepare you for different situations.

Now on to the checklist!

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Here is how your checklist should look

1. CAMPSITE GEAR

  • Tent, poles, stakes
  • Tent footprint (ground cover for under your tent)
  • Extra tarp or canopy
  • Sleeping bag for each camper
  • Sleeping pad for each camper
  • Repair kit for pads, mattress, tent, tarp
  • Pillows
  • Extra blankets
  • Chairs
  • Headlamps or flashlights ( with extra batteries)
  • Lantern
  • Lantern fuel or batteries

2.  KITCHEN

  • Stove
  • Fuel for stove
  • Matches or lighter
  • Pot
  • French press or portable coffee maker
  • Corkscrew
  • Roasting sticks for marshmallows, hot dogs
  • Food-storage containers
  • Trash bags
  • Cooler
  • Ice
  • Water bottles
  • Plates, bowls, forks, spoons, knives
  • Cups, mugs
  • Paring knife, spatula, cooking spoon
  • Cutting board
  • Foil
  • soap
  • Sponge, dishcloth, dishtowel
  • Paper towels
  • Extra bin for washing dishes

3. CLOTHES

  • Clothes for daytime
  • Sleepwear
  • Swimsuits
  • Rainwear
  • Shoes: hiking/walking shoes, easy-on shoes, water shoes
  • Extra layers for warmth
  • Gloves
  • Hats

4. PERSONAL ITEMS

  • Sunscreen
  • Insect repellent
  • First-aid kit
  • Prescription medications
  • Toothbrush, toiletries
  • Soap

5. OTHER ITEMS

  • Camera
  • Campsite reservation confirmation, phone number
  • Maps, area information

This list is not completely exhaustive. To make things easier, you can check specialized camping sites like RealSimpleRainyAdventures, and LoveTheOutdoors that have downloadable camping checklists that you can download on your phone or gadget and check as you go.

Featured photo credit: Scott Goodwill via unsplash.com

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