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5 Easy Ways to Beat Stress

5 Easy Ways to Beat Stress

If you’ve ever felt overwhelmed by the stresses and strains of modern life, then you’re not alone. It is estimated that 77% of Americans experience physical symptoms of stress on a regular basis, while as many as 1 in 3 experience extreme stress at some point every week!

Some people believe this is down to the fact that we are now expected to work longer hours (sometimes around the clock), leaving us with less time to spend with family and friends. Others think the blame lies with our ever-growing obsession with money and status. Whatever the cause, the problem only seems to be getting worse.

Stress can have an enormous impact on our physical health. It is thought that 75–90% of all doctor’s visits are due to a stress-induced ailment. Feeling stressed on a regular basis has been linked with everything from an increased risk of heart disease and stroke, to depression, bipolar disorder and social anxiety. Clearly, we need to change the way we live before stress catches up with us. But what can we do? Here are 5 easy ways to beat stress that you can put into practice right now.

1. Tweak your diet to beat stress.

It is amazing how much of an impact tiny changes can have on your overall health and well-being. The same is true of keeping your stress levels at bay. One simple but effective way of beating stress is incorporating some high-quality dark chocolate into your day.

That’s right, you heard me: chocolate.

Although we might think of comfort-eating as a very bad way to cope with negative emotions, there is actually good reason to indulge in a small amount of dark chocolate if you’re feeling the pressure.

Chocolate contains several chemicals that closely resemble anandamide, an essential fatty acid proven to have a major role in alleviating feelings of stress and anxiety, and promoting feelings of happiness and contentment. It also contains compounds called N-acylethanolamines that inhibit the breakdown of anandamide, meaning more of it stays in the blood for longer. It is thought that these chemicals explain why chocolate has been used as a comfort food, delicacy, drug, and medicine throughout history.

Quite tellingly, the word anandamide is derived from ananda, the Sanskrit word for “bliss.”

Incorporating a small amount of high-quality dark chocolate into your daily diet can ensure that you have relatively high anandamide levels all-day long. This can have a profound impact on your stress levels.

Of course, that doesn’t mean that you should eat Hershey Bar after Hershey Bar every day. But by eating a few pieces of cocoa-rich chocolate when your stress levels creep up, you can take the edge off some of the worst symptoms, leaving you to get on with your day.

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There are lots of other easy ways to beat stress through your diet. Feeling anxious and depressed? Try eating more asparagus. This will ensure that you have a sufficient intake of folic acid. Folic acid deficiencies have been linked with a wide range of mental symptoms, including lethargy, depression, anxiety, and acute stress. Eating just one cup of asparagus can give you about half of your daily intake of folate; more than enough to see you through the morning feeling stress-free.

Another easy way to beat stress naturally is to up your fat intake. I don’t mean that you need to start visiting McDonald’s more. Consuming more trans and saturated fats won’t do a great deal for your stress levels. What you need to increase is your intake of monounsaturated fat. Monounsaturated fats are known to help lower LDL cholesterol (also known as “bad” cholesterol) levels. This will, in turn, help keep your blood pressure low. Many of the more serious side effects of stress can be avoided if you keep your blood pressure within a normal, healthy range.

Try eating more healthy oils, olives, avocados and nuts on a daily basis. You don’t need to make drastic changes; just chop an avocado into your salad and drizzle on some olive oil, or have a bag of nuts with lunch. Easy, cheap, and effective.

2. Exercise right.

Easy Ways Beat Stress Exercise Correctly

    Most people know that exercise is a good way of keeping stress at bay. It lets us let out all the anger and frustration we might have stored up over the course of a busy day. Whether you prefer pounding on a punch bag, punishing yourself in the squat rack, or hitting the pavement, exercise is a good way to clear your head and let off some steam.

    However, a recent study found that all exercises are not created equal as far as stress management goes.

    Researchers from a Finnish University used rats to examine the impact on brain growth of three different types of exercise: steady state cardio, high intensity interval training, and weight/resistance training. Over the course of seven weeks, the three groups were put through their specified exercise regimen on a daily basis. At the end of the seven weeks, the researchers measured how much neurogenesis (or “brain growth”) had occurred in the hippocampus.

    The rats doing resistance training registered no extra neurogenesis in the hippocampus.

    The rats doing high intensity interval training exhibited some growth, but nothing too impressive.

    The rats doing regular steady state cardio, on the other hand, showed remarkable levels of neurogenesis. In the words of the NYT reporter who covered the story, their hippocampal tissue “teemed with new neurons.”

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    Why is that important? The hippocampus gets hit when we get stressed. It gets hit hard. Of all the “area”‘ of the brain, the hippocampus seems to be particularly sensitive to stress. If you find yourself stressed on a daily basis, then it’s likely that your hippocampus has experienced some degree of degeneration. This is serious: the hippocampus is largely responsible for memory, learning, and according to some, emotions.

    Steady state cardio can therefore serve as more than just a way of letting off some steam. Done regularly; it can help reverse some of the worst effects of chronic stress.

    3. Supplement smart.

    If you find that things like diet and exercise don’t help, then supplements might represent a quick and easy way to beat stress. Done intelligently, supplementing can actually help you eliminate stress from your daily life altogether.

    But isn’t that expensive?

    Buying top-of-the-range supplements can be expensive, but there’s no need to part with a big chunk of your hard-earned cash to eliminate stress from your life. While there are hundreds of pre-made supplement stacks designed to promote clear thinking and reduce anxiety, you can effectively lower your stress levels by taking the right combination of good value, un-branded vitamins, minerals and herbal extracts.

    For instance, if stress is keeping you up at night, you could try supplementing with some valerian root. This stuff has been used for centuries as a mild sedative, but its effects aren’t anywhere near as strong as prescription sleeping pills, and it’s nowhere near as side-effect ridden.

    You can get hold of this and similar supplements in any health food shop, and some pharmacies will stock it for sale over-the-counter. While it may not be immediately effective, it is definitely beneficial to start with a weaker sedative and work your way up to something stronger if necessary. If you just need something to help you relax of an evening, this might be a great place to start.

    Other natural extracts that are thought to have potent anxiolytic (stress-reducing) properties include Siberian Ginseng, Ashwagandha, Lemon Balm, Rhodiola Rosea, and St. John’s Wort. You may also be able to find some fairly cheap but effective relaxation teas to help you get a good night’s sleep.

    4. Have the right attitude.

    A way to beat stress immediately is to give yourself an attitude overhaul.

    Obviously, I’m not so naive as to think that you can just think your stress away. If you could do that, then you would have done so already.

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    But, we can change how we feel about the things that are causing us stress by acting differently towards them. The simple truth of the matter is: acting happy can make us happy.

    This isn’t some baseless spiel from a second-rate “life coach.” I am talking about a robustly supported psychological theory.

    Numerous experiments have found that people told to act in a certain way, i.e with confidence and certainty, tended to have greater confidence in their abilities when later questioned by researchers.

    You can even do a little experiment with yourself. Spend a whole morning acting sad, and you’ll almost certainly feel it for real by the afternoon.

    In the same way, it’s possible to significantly reduce your feelings of stress and anxiety simply by acting as though you don’t have a care in the world. This could be in simple ways, such as smiling more, or walking calmly with your head held high.

    Or it could be in more dramatic ways, such as leaving work on time every day, or turning off your phone in the evening. Whatever way you do it, just make sure that you do it consistently.

    After a few days of acting, talking and smiling as though you haven’t got a clue what “stress” means, you’re bound to feel a great deal better.

    5. Make your world stress-free.

    Quick Easy Ways to Beat Stress

      Your home should be your castle. More importantly, it should be a stress-free zone at all times—no excuses!

      There are some really easy ways to make sure that you don’t bring your stress home with you, and one of the simplest is to get a house plant. It shouldn’t surprise you that we have a deep biological affinity with plants; we just love being around them. It’s what we’re used to, evolutionarily speaking, and being in familiar surroundings helps us stay calm.

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      You don’t need to go crazy with these. Just get one for the hallway so it’s the first thing you see when you get home, and a couple more for around the house. Ideally, get something that doesn’t need a lot of attention, otherwise it might become another source of stress!

      Another good tactic to employ is to build yourself a “cleansing zone.” This will be really easy if you have a porch. Set yourself up a table near the front door, with space for your keys, phone, files, wallet, laptop, mail—pretty much anything that you bring through the door with you that keeps you away from your family.

      Go through everything when you get in, dealing with anything that needs to be dealt with. Once that is done, walk away. Do not return to the “cleansing zone” until you’re heading out for work the next day.

      This is a really simple tactic, but in my experience, it’s really effective at creating a mental barrier between your home life and your work life.

      6. Putting it all into practice!

      Putting all of this advice into practice in one go is probably not the best way to go about things. Instead, try picking a few simple things to do right away, and choose one or two things to start building into your daily routine.

      Start small, but be consistent. If you really want to eliminate stress from your life, then you need to understand that it’s a marathon, not a sprint.

      Here are 5 easy steps to get you started:

      1. Buy a houseplant.
      2. Eat more avocado and have dark chocolate for dessert.
      3. Buy some relaxing herbal tea and drink a cup before bed.
      4. Take a long lunch every day where you don’t check your phone.
      5. Start running once a week.

      Once you’ve done all of these, pick something else. Pretty soon, you’ll forget why you even read this article. You might even forget why you cared!

      Featured photo credit: http://blog.gymlion.com/ via blog.gymlion.com

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      Eric Jackson

      Self-employed

      You Plan on Weight Loss But Just Can’t Suppress Appetite, These Food Are Your Way Out. 5 Easy Ways To Fit More Into Your Day Easy ways to beat stress and anxiety naturally 5 Easy Ways to Beat Stress

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      Last Updated on July 18, 2019

      10 Small Changes To Make Your House Feel Like A Home

      10 Small Changes To Make Your House Feel Like A Home

      Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

      Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

      1. Make the Windows Your Own

      When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

      One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

      2. Put up Some Art

      If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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      Hanging art on the walls will instantly give it personality and make it feel like home.

      3. Improve the Aroma

      A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

      Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

      4. Put out Lots of Pillows and Throws

      A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

      There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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      5. Instantly Class up Your Closet

      If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

      Not only do they look great, but they are better for hanging your clothes as well.

      6. Improve Your Air Quality

      One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

      The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

      7. Fill it with Plants

      Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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      They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

      8. Change the Doorknobs

      Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

      Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

      9. Upgrade Your Tub or Shower

      There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

      Install a new shower or tub today to make your bathroom worthy of a place in your home.

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      10. Fresh Cut Flowers

      You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

      You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

      Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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