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Complete Guide: How To Relieve Stress Naturally And Fast

Complete Guide: How To Relieve Stress Naturally And Fast

Suffering from stress can be an almighty strain on ourselves both mentally and physically. It depletes a person’s quality of life and affects those around them. In a world where we are told to have it all, no one necessarily tells us how to cope with it. Stress can come from many sources whether it’s feeling too much pressure, experiencing a sudden loss or gain and not knowing how to deal with it, a change in circumstances or just generated from general anxiety disorders. How people deal with stress is very individual but the main symptoms are usually sickness, fatigue, mood swings and, if prolonged, can develop into forms of depression.

Stress management is really important to keep these feelings in check. You may not fully get rid of it but there are definitely ways to relieve stress and keep it under a certain control. What type of coping strategies you use are crucial as what you may think are healthy ways to relieve stress are unhealthy in the long run. Turning to excessive drink, recreational drugs and prescription drugs are obviously going to be detrimental to your overall health but things like sleeping too much, watching TV for excessive periods, projecting your stress onto others by lashing out are all common actions we take when suffering from stress. However, when dealing with stress we need to be proactive in fighting it rather than letting it take over.

Stage 1: Identifying the Cause of Your Stress

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    Stress can be so common that people can live their lives accepting it – they feel it so often that it’s just become a part of their life and they are unable to know how to cope with it. This is when the unhealthy coping strategies like drinking too much or constantly taking it out on other people can come into play. It’s common to stress over many things but it’s key to keep your anxiety focused on real, immediate issues, and tune out imagined ones or those over which you have zero control. This will automatically reduce stress overload. It’s really important to first of all admit that you are feeling stressed and then identifying the cause. It’s only in this space that a person can start to develop a management strategy to help overcome the stress in their lives.

    • Write Down What Your Cause Of Stress Is

    Your reasons for feeling stressed may be obvious or they could be disguised in some way. Writing things down helps you clarify what is causing you the stress in your life – even the less obvious ones. One cause of stress can transcend into many causes so it’s important to find the main culprit and then you can start to think about how to deal with it.

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    •  Plan and Organise Your Day-to-Day Life

    The key to fighting stress is structure. When we’re stressed our mind can be a jumble of thoughts which then mirrors other areas of our life. Creating a plan of the day can allow your mind to cope better with the tasks you need to do. Whether at work or home make a rough schedule of what you want to achieve for that day. Remember to make it open and flexible so as to not add to any current stress.

    • Preparation Is Key

    Feeling unprepared can add to existing stress. The beginning and end of the day are key times to get prepared and control possible causes of stress. A good morning routine will set you up for a positive day. Even getting up 15 minutes earlier will help lessen any unnecessary rushing around and give you more time to organise yourself. At the end of the evening clear up anything that needs finishing so your mind is at ease for the following day.

    Stage 2: Relaxation Techniques For Stress Relief

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      Trying to relax is hard when you suffer from stress. It’s often difficult to stay still while the source of stress is still very much at the forefront of your mind. This is why some people turn to binge-watching TV shows or movies because they think this is a good way to unwind and relax. But often, this is having the opposite effect as the mind will wonder back to stressful thoughts almost straight away. Research has shown that people tend to feel worse after watching a big bout of TV as it promotes feelings of failure and procrastination. There are much more positive relaxation techniques that will help against feelings of stress.

      • Mindfulness Techniques

      Mediation is a great way to manage anxiety. There is a huge amount of research that indicates that practising mindfulness and mediation can reduce stress immensely – not only for your mind but also for your body. Reduced stress through meditation results in lower blood pressure which will lessen chances of heart attacks and other stress-related problems.

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      • Breathing Techniques

      Also related to mediation, taking long deep breathes can really help boost the amount of oxygen that the brain receives. Typically someone suffering from stress will have shorter, sharper breathes and this disrupts the oxygen and carbon dioxide balance in the body. When you feel particularly stressed, stop and sit down for a few minutes and just concentrate on your breathing. Feel your body relaxing and the muscles losing tension – using this technique several times during the day can help with symptoms of anxiety and clear your head.

      • Doing What Makes You Happy

      This can come in many forms from involving yourself in a hobby you enjoy, making plans with friends to planning a long weekend away. The aim here is to switch off and have fun. Often when we’re stressed, we forget to do the things that we enjoy, which can subtly add more stress to our lives. Being around people that you love and trust can really help lower stress levels, promoting the experience of safety and connection. Avoiding people who are known to stress you out will be beneficial.

      Stage 3: A Healthy Lifestyle For Stress Relief

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        When it comes to stress management nothing does the job better than exercise and diet. Keeping your body healthy will transcend through to your mind. Endorphins are magical when it comes to stress and when released through exercise, they can combat stress fast and effectively. Eating a healthy diet also contributes to stress relief as eating the right foods feeds the mind as well as the body. Finding an all-round healthy routine will help you on your way to down-sizing the stress in your life.

        • Establishing An Exercise Routine

        Exercise should be a priority. It’s important to pick something that you enjoy and you feel you can stick to. Running on a regular basis is especially known to help reduce anxiety, stress and depression but any cardiovascular activity will act as a stress eliminator. Not only will regular exercise make you more relaxed but it will allow you to sleep better. Try exercising with other people as this will encourage you to keep a routine.

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        • Adopting A Healthy Diet

        Eating healthily is a must because a well-nourished body is more prepared to cope with stress. Being mindful of what you’re eating is important as it can be easy to over-eat on the wrong foods when feeling overly stressed. Starting the day with a nutritious breakfast and eating regular healthy meals throughout the day will stop any stressed-induced cravings. Caffeine and sugar can be a hinderance. If you suffer from tiredness and fatigue it is tempting to drink coffee or energy drinks to lift you up but it will often end in a crash affecting your mood attracting further stress. Reducing your caffeine and sugar intake will help level out your body’s reaction to stressful situations.

        • Creating A Good Sleep Pattern

        Since sleep is crucial for daily functioning, any disruption can affect our level of stress which, in turn, can stop us from getting a good night’s sleep. When we fall into this trap it can become routine and our mind and body can start feeling the effects. It’s easy to sleep too much and at irregular times which disrupts our ability to get our 8 hours of sleep a night. Make sure you stick to a good schedule and go to bed at a reasonable hour avoiding any stimulants. If you find it hard to fall asleep try more of the breathing and mindful techniques mentioned earlier – they will help to calm your mind if it’s being over-active.

        Stage 4: Changing Your Perspective Towards Stress

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          For some people stress has become a habit or our natural reactions to stress never change. Sometimes a change in perspective can help overcome stress more easily. Stress starts in the mind and it’s how we react to it that can determine how prolonged it will be. Shifting your mindset on a problem that’s causing you stress can relieve you of the worry and anxiety it creates.

          • Look At The Bigger Picture

          Try to see the bigger picture when it comes to a stressful situation. Ask yourself if it’s really worth getting upset over. Will you still care in a month or a year down the line? How important is this situation for it to cause you this stress?

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          • View Your Problem In A Different Way

          If you find yourself getting stressed then try to think of the problem in a different way. Can you benefit from the situation somehow? For example if you find your commute to work long and tiresome, try to see as it as an opportunity to listen to your favourite music or read that book. Changing the way you perceive your situation to find some benefit to it will diffuse the stress you create around it.

          • Understand That You Can’t Control Everything

          Trying to control a situation and failing will cause you to feel helpless and more stressed. It’s important to understand that you can’t control everything especially other people. Therefore, try to focus on the things you can control like the way you react to situations and other people’s actions. Our mindset is very powerful so make sure you try to shift it to a more positive perspective and you’ll reap the benefits of a less-stressed life.

          Featured photo credit: Mislav Marohnic via flickr.com

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          Jenny Marchal

          A passionate writer who loves sharing about positive psychology.

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          Published on November 8, 2019

          What to Eat After a Workout (Revealed by Professional Trainer)

          What to Eat After a Workout (Revealed by Professional Trainer)

          With a workout plan in place, it’s important to stay consistent while slowly progressing each week. You don’t want your training to get stagnant because, over time, as your body will become used to doing the same thing. Workouts need to be intense and focused in order to drive your results.

          But the workout is just part of the equation. What you do after your workout is what will really help you to gain strength, build muscle, lose fat, and enhance your fitness. This is where rest, recovery, and most importantly, nutrition, are critical to achieving your goals.

          This article will look at what to eat after a workout but, before we look into that, let’s understand what actually happens inside your body when you workout.

          Why It Matters What You Eat After a Workout

          You may think that training in the gym is where you build strength and muscle, but that’s not the case. The gym and the workout are what sets the stage in order for you to improve your body. When you workout, you’re putting the body through a form of stress. Your body adapts to this stress in various ways; it gets bigger, stronger, fitter, and leaner.

          When you strength train, you are breaking down your muscle tissue on a microscopic level. The act of resistance training creates small tears in the muscle tissue. When these tears are repaired, they get a little bit bigger than they were before. This is the act of muscle gain happening on a micro level.

          However, you don’t just break down the muscle tissue and expect it to repair back bigger than before. It requires proper nutrition, hydration, and recovery. This is why it’s important to focus on what to eat after a workout.

          The same thing goes for enhancing your fitness and cardiovascular function. Engaging your muscles, and cardiovascular system allows them to push through plateaus and improve your fitness levels. This will also require proper nutrition to do so. The most important thing to remember from all of this is what you do at the end of one workout helps prepare you for the next one.

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          What to Eat After a Workout to Gain Muscle

          Protein is going to be one of the obvious choices here but it is only part of the equation. Protein does a lot of things in the body such as:

          • Building enzymes and hormones
          • Immune system function
          • Keeping hair and nails strong
          • The building block for skin, bones, ligament, and cartilage
          • Balancing fluids
          • Maintaining proper pH
          • Transporting and storing nutrients

          And in our interests in regards to fitness, it helps to build and repair muscle. Those microscopic tears in the muscle tissue require protein in order to build back larger and stronger than before.[1] When you are finished working out, your muscles are like a sponge and are wanting to absorb protein to replenish and repair.

          So after a workout, you want to make sure you get a serving of protein within 30 to 60 minutes. There’s varying information about how long you can wait and still get the benefits of protein, but why wait when you’re trying to structure your workouts and meals? It’s true you don’t need protein the second you’ve finished your last rep, but you want to consume some relatively soon after training.

          Since your muscles are a sponge, it makes sense to get some easily digestible nutrition in after a workout. This allows your body to make use of it quicker and not have to spend a long time digesting, absorbing, and transporting those nutrients. Protein shakes can be very helpful in this situation, but they’re not absolutely necessary. Think of protein shakes as convenience and time-saver for those situations when getting adequate protein intake may be more difficult.

          The Best Protein Sources and How Much You Need

          Some good post-workout protein sources include:[2]

          • Eggs
          • Tuna
          • Salmon
          • Grilled chicken
          • Oatmeal and whey or plant-based protein
          • Cottage cheese

          As far as how much you need to consume, the recommended amounts involve consuming 0.14 to 0.23 grams of protein per pound of bodyweight in that first meal 30 to 60 minutes after a workout.[3] If you weigh 150 pounds, your post-workout protein requirement would be 21 to 35 grams of protein.

          This will help decrease muscle protein breakdown and increase muscle protein synthesis. Muscle protein synthesis is basically just a way to say growth, but it’s where the hard work from the gym is created.

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          How Many Carbs Do You Need?

          Whereas protein is important for muscle recovery, carbohydrates help to refuel your body and muscles. When you work out, you use the glucose that is stored in the muscle and liver as glycogen. Intense workouts deplete these glycogen stores and your post-workout nutrition helps to restore them.

          The type of activity you do will determine how much glycogen is required. High endurance activities like swimming, running, and cycling will require more than resistance training (though resistance training still will use it). After intense workouts that have more of a cardiovascular emphasis, you will want to consume 0.5 to 0.7 grams of carbs per pound of body weight. For the 150 pound person, this ends up being 75 to 105 grams of carbs.

          A good combination is consuming carbs and protein together after a workout as the combination of the two can lead to more insulin secretion. This insulin secretion allows for more protein and glycogen to be uptaken by the muscles and this results in better repair and replenishment.

          Your best carb choices after a workout will be the ones that are absorbed a bit faster and are easily digestible. Look for things like:

          • Oatmeal
          • Rice cakes
          • White rice
          • Chocolate milk
          • Regular and sweet potatoes
          • Fruit
          • Quinoa

          What Not to Eat After a Workout

          Since you have depleted your body from exercise, you want to restore as many nutrients as possible. Not only will this help nourish the body but, it’s clearly needed for improvements to fitness and physique. Consuming nutritionally devoid foods will not help to accomplish this.

          Manufactured, processed, and junk foods are the ones that are devoid of nutrients. They are full of artificial ingredients, additives, and chemicals and will not help to replenish the body. They are also full of calories that are more likely to end up stored as body fat. They will also not fill you up because your body will still be requiring the nutrients that it deserves.

          You will continue to be hungry for those nutrients your body craves and it will result in overeating. This is the opposite effect you want to have, especially after exercising in the hopes of getting fitter, leaner, and stronger.

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          What to Drink After a Workout

          Water is always going to be your best bet before, during, and after working out. Sports drinks are often consumed, but if the workout hasn’t been that intense, you are probably taking in more calories than needed – and often more than you burned.

          Sports drinks can have a place, especially if it’s intensely vigorous exercise outside in the heat. This type of training can cause your body to lose a lot of water along with electrolytes through sweat. A sports drink is the easiest way to replenish all of this in those conditions.

          However, water will still be a sufficient choice. Water does a lot of things besides keeping you hydrated, such as:

          • Regulating body temperature
          • Transport of nutrients
          • Circulation
          • Digestion and absorption
          • Cognitive functions

          Water also helps with performance and recovery. If you are playing a competitive sport, and allow yourself to become dehydrated, this can affect your decision making and thought process. This is when you start to make plays and decisions you normally wouldn’t. This is why you want to make sure to drink through your exercise consuming 7 to 10 ounces every 10 to 20 minutes.

          After your workout, you want to consume at least 8 ounces of water. When drinking water in relation to exercise, you don’t want to chug it but sip it.

          Drinking water too fast can lead to cramping. You want to think of it the same way you would water a plant. When you water a plant you sprinkle on the water. If you dump it all on it just floods and pools and this is a similar impact that happens in your body.

          Another tip is to drink water that is room temperature, so it’s not a shock to the body – like ice water is – when consumed.

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          How Long Should I Wait to Eat After a Workout to Lose Weight?

          Even if weight loss is your goal, you still need to replenish your body with carbs and protein. These are both important in the healing and recovery process, and will also prepare your body for its next workout. However, you may be able to wait a bit longer to consume them.

          If you’ve been doing any form of cardio, fasted cardio, or high-intensity interval training, your body gets to a state where it’s still able to burn calories and body fat after the workout is done. The act of burning fat is called lipolysis and you want to ride this wave after your workout.[4] If you eat immediately following training, you can interrupt this process. But you also do n’t want to wait too long as your body still requires nutrition.

          Waiting the same amount of time –30 to 60 minutes after a workout to eat – will allow your body to get the most fat-burning benefits from the workout. It’s also important not to go more than 2 hours after a workout without eating as you’ll start to undo the progress you made from the workout.

          Final Thoughts

          Exercise and nutrition need to go hand-in-hand if you’re looking for results. Whether it’s muscle gain, fat loss, improved fitness, or all of these things, it’s vitally important to pay attention to what you eat after a workout.

          A priority needs to be made on protein and carbohydrates and the timing of these things will help determine your success. Avoiding the things that will set you back in your progress is also critical. Consistency and discipline with training and nutrition will be the magical combination to get the most out of your workouts.

          More About Workout Exercise

          Featured photo credit: Ryan Pouncy via unsplash.com

          Reference

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