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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

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      Last Updated on January 17, 2019

      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

      In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

      Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

      Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

      Why Is It Hard to Live A Peaceful And Happy Life?

      Our Habitat Has Become Too Technological

      The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

      There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

      How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

      According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

      Too Many People Don’t Want to Unplug

      Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

      The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

      Listen carefully:

      We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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      The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

      Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

      8 Mindfulness Exercises to Start Practicing

      There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

      Are you ready for it? Let’s go!

      1. Pray Daily

      You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

      When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

      Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

      Pray. You won’t regret it.[5]

      2. Pay Attention to Your Inner Thoughts

      A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

      By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

      Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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      If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

      This article can guide you to beat negative thoughts:

      How to Stop Automatic Negative Thoughts When You’re Overwhelmed

      3. Smile Often

      Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

      Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

      Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

      The moment that you smile unconsciously, you then know that you are truly happy.

      4. Organize Your Working Desk

      A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

      When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

      Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

      Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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      5. Celebrate Your Friend’s Victories

      I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

      Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

      What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

      6. Listen to Your Spouse/Partner

      God put someone in your life for a reason. You might as well listen to him or her.

      I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

      I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

      7. Give Yourself a Break from Technology

      You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

      How do you do that? This is my formula:

      First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

      If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

      If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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      If you score more than 35, you need to take action immediately.

      Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

      8. Go Exercise

      Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

      The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

      You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

      12 Benefits of Regular Exercise You Should Know

      The Bottom Line

      It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

      It is possible to live a happy and peaceful life. It only depends on you.

      Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

      More Resources About Mindfulness

      Featured photo credit: Lesly Juarez via unsplash.com

      Reference

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