Advertising
Advertising

10 Ways To Reduce Stress And Improve Your Life

10 Ways To Reduce Stress And Improve Your Life

Stress is known to be one of the biggest causes of medical visits in the U.S., and it can have an extremely negative impact on your physical and mental health. Although everyone will experience stress from time to time, no matter what type of lifestyle they lead, there are some methods that you can utilize to help getting this issue under control and have a happier, healthier, and more fulfilling life.

1. Practice Mindfulness

Mindfulness, which is often referred as mindfulness based stress reduction (MBSR) by medical professionals and counselors, is the intentional act of staying in the moment. Instead of reflecting on the past issues or future concerns, mindfulness requires the individual to stay as rooted as possible in whatever they are feeling, seeing, or hearing right now. It is important to allow these sensations and feelings to happen without judging them, because this can make you take things less personally and feel less stressed. This technique is often incorporated with meditation.

2. Make A Gratitude Board

Advertising

    Research has repeatedly proven that expressing gratitude and focusing on the things you are grateful for can make you feel more optimistic and happier, along with reducing doctor visits. Of course, trying to focus on the things that you are grateful for might feel difficult at times, especially if you are dealing with a highly stressful situation. To help you remain focused on expressing gratitude, it is a good idea to get some poster board or a large dry erase board and write down at least one thing every day that you are grateful for. Over time, this will have positive mental and physical health benefits.

    3. Involve Nature Into Your Exercise Routine

    Exercising is a fantastic way to lower your stress levels, but you can take this one step further by heading to the woods for your workout. Whether you choose to take a slow walk or go mountain biking, time spent in nature has been found to relieve stress. As an added bonus, studies show a 20 percent improvement in the memory and attention span of those who regularly spend time in nature.

    4. Start Your Day with Meditation

    Advertising

      Meditation is one of the best ways to improve your emotional well-being. Starting each day with a 5 or 10 minutes of meditation session has been found to help people remain calmer and get a better handle on any stressful situations that occur. The best part is that anyone can learn to meditate, and you can do it almost anywhere without needing any special supplies. However, some people get better results if they utilize a meditation app or burn a specific scent of incense each time they meditate.

      5. Stay Away From Gadgets Few Times A Day

      We are inundated by technology, and this can be a good and bad thing. For example, medical and environmental technology have done amazing things for the world, and we are much better off with these things in our lives. However, it’s important to be aware that spending all of your time plugged in technology can be extremely stressful. If you start to feel like yourself becoming overly stressed, turn off all your electronic gadgets for 15 minutes or, even better, go into a cool, dark room and lie down for a little while. This will allow your brain and your emotions to recharge, and it can help you feel less stressed out.

      6. Make Some Reading Time

      Advertising

        A recent research project about stress reduction was conducted at the University of Sussex, and the results indicate that reading for pleasure is one of the absolute best ways to de-stress. In fact, reading for a mere 6 minutes will bring your stress levels down by 68 percent. To get the best result, you should sit quietly and read a book. Other studies have indicated that reading fiction book is a better stress buster than non-fiction book, as is choosing material from a genre that you particularly enjoy. In other words, there is no need to steer clear of your so-called guilty pleasure books, because they are probably the best thing for you.

        7. Balance The Proper Nutrition and Good Mental Health

        Maintaining a healthy diet that fulfills all of your daily nutritional needs can actually provide you with some protection from stress. When you do encounter a highly stressful situation, your body will be more equipped to handle it if you have been eating healthy and exercising regularly. It is also important to note that your body’s natural inclination to eat pleasant food during times of stress can offer some temporary relief as well, but make sure that you consume these food items in moderate portion to avoid filling up on junk.

        8. To Reduce Stress, Write Down Your Feelings in A Journal

        Advertising

          Journaling is a popular way to express emotions and document your day-to-day activities, but did you know that the act of physically writing your feelings into a notebook will make you less likely to suffer from depression and anxiety? If you do not feel comfortable keeping a traditional journal, it may also be beneficial to utilize the latest trend: bullet journals. These journals allow you to keep an eye on your day, week, and month in one place, and you can write shorter, bullet-style entries about everything that happens in your life.

          9. Create A List of Affirmations

          According to Kathleen Hall, Ph.D, every single emotion and thought that you have, creates a chemical reaction which then impacts your emotional and physical health. Therefore, writing and reciting positive affirmations can actually change the way you feel. The next time you are dealing with a stressful event, take a moment to recite some positive affirmations that you have already written or gathered from another source. An example of an affirmation is “I am a good person with a strong support system.” Saying this few times when you feel depressed or disconnected from your family and friends can help recovering your emotions and taking action to improve your life.

          10. Avoid Unnecessary Stressors

          We all have certain stressful things that we have to deal with on a daily basis and we cannot avoid. But, there is absolutely no reason to add additional stress on top of these existing burden. Therefore, identifying unnecessary stressors and eliminating them from your life will allow you to feel lighter and happier. For an instance, if you find yourself getting agitated every time you read the comments’ section of a news article, make it as your new goal to ignore this section altogether.

          These 10 techniques should give you a great start to improve your life and reduce stress. Additionally, there are numerous other little things that you can do to make your life less stressful and more rewarding, such as de-cluttering your home and minimizing your TV-watching time.

          More by this author

          Holly Chavez

          Writer, Entrepreneur, Small Business Owner

          How I Keep the Spark Alive in My 10 Years of Marriage 8 Psychological Tricks To Help You Nail the Interview of Your Dream Job The Ultimate Solution To Your Super Long Stay At Bathroom: Constipation Remedy. Low glycemic index foods I Promise These 10 Low GI foods can Keep You Fuller For Longer! Emotional Quotient Isn’t Just About Emotions. It Involves Numerous Skills

          Trending in Lifestyle

          1 8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life 2 7 Ways To Make Exercise Fun For Everyone 3 Haircare 101: Hairstyling Tricks for Both Men and Women 4 How to Conquer Your Fear of Change and Transform Your Life 5 A New Year’s Resolution Worksheet That Will Make Your Resolutions Stick

          Read Next

          Advertising
          Advertising
          Advertising

          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.

          Advertising

          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.

          Advertising

          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.

          Advertising

          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.

          Advertising

          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

          Read Next