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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

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    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

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      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

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        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

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          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.

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          Holly Chavez

          Writer, Entrepreneur, Small Business Owner

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          Last Updated on July 5, 2019

          5 Reasons Why You Should Always Be Yourself

          5 Reasons Why You Should Always Be Yourself

          When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

          “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

          You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

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          Why should you always be yourself?

          Because you will:

          1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
          2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
          3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
          4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
          5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

          No matter what you experience in life, the only person that will always remain constant is you.

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          Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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