Advertising
Advertising

8 Simple Relaxation Techniques To Help Reduce Stress In Your Busy Life

8 Simple Relaxation Techniques To Help Reduce Stress In Your Busy Life

In spite of the technological advances the modern era has brought us, people are now more stressed out than before. Therefore, the need to reduce stress in our lives is now more important than ever. We must take responsibility for overcoming the challenges caused by our own, busy lifestyles; otherwise, we may suffer from the following symptoms of stress and can impact our health and productivity:

• fatigue
• lack of Sleep
• anxiety
• lack of Motivation
• depression

Fortunately, there are a number of simple yet effective relaxation techniques that can be mastered in a few minutes, whether you do them when you wake up, after work, or during limited breaks. Here are eight examples:

Advertising

1. Undertake Light Yoga

Yoga is a diverse hobby and includes numerous poses and stretches that are designed to develop flexibility, suppleness, and mental focus. By learning a selection of poses and practicing these on a daily basis (between 15 and 20 minutes), you can actively reduce stress while maintaining clarity of thought.

2. Breathe Deeply

Deep breathing is actually a basic yoga pose, and is known to lower cortisol levels and alleviate anxiety. The key is to breathe slowly and through your nose, while maintaining your center of gravity throughout to optimize results.

3. Laugh Regularly

Laughter actually releases endorphins into the brain, which help counteract high levels of stress and the onset of fatigue. You can benefit from this by enjoying the company of friends, or watching 10 to 30 minutes of comedy on a daily basis whenever the opportunity arises.

Advertising

4. Drink Black Tea on a Daily Basis

A recent study revealed that the consumption of black tea dramatically lowers post-stress cortisol levels, while also creating a relaxed and centered mood. Simply make this your regular morning and evening drink and gradually reap the benefits.

It’s never easy to stay healthy with a busy schedule. That’s why you need a program to keep yourself motivated to achieve this goal. Our goal system offers a program that delivers FREE and tailor-made materials to keep you updated with simple and healthy living ideas so you don’t need to spare much time and effort to stay healthy. Click in to learn more!

5. Try Guided Visualization

According to sleep expert Dr. Michael Breus (PhD), guided visualization is a technique that reduces stress by triggering a relaxation response in the muscles. Simply lie on your back or recline in a comfortable chair, before visualizing a relaxing scene that is relevant to you and focusing on this intently. Along with controlled breathing, this can block negative thoughts and force your body to release tension.

Advertising

6. Consider Self-Hypnosis

There are similar techniques that can also induce a self-hypnotic state, which utilizes meditation and the sub-conscious mind to aid stress-relief. You will need to recline in a quiet and undisturbed space while gradually training your mind to avoid common distractions and negative thoughts.

7. Indulge Your Creative Urges

When we engage the creative part of our brains, we begin to focus on something constructive. This takes our mind off intrusive thoughts and has been adapted into a form of self-help therapy. It is also proven to reduce stress-related conditions, so try to identify a vehicle for your creative passion and start a project that you can work on for a few minutes at a time.

8. Make Physical Contact with Loved Ones Whenever Possible

Not only does regular physical contact remind us that we are not alone, but it’s also something that we can use during the normal course of our day. Different types of contact also offer various benefits: Hugging is capable of reducing blood pressure, and a simple kiss is known to release chemical agents that alleviate hormonal deficiencies and lower cortisol levels.

Advertising

This also reinforces the benefit of forming positive relationships. Like our other examples, it is a simple technique that can alleviate stress and enhance the quality of your life.

Find the content useful to you? Click into the goal box below for more time-saving and effortless tips on exercise and diets. By taking this simple act, living a healthy life is no longer a mission impossible for you!

More by this author

10 Reasons A Long-Distance Relationship Will Work 12 iPhone 6 Tricks You Probably Don’t Know But Should We Are Often Confused Empathy With Sympathy but What’s The Difference Actually? To Make Wise Decisions, Ask Yourself These Questions Every Time No Matter What You Say, the First Thing People Pay Attention to Is Only How You Say It

Trending in Health

1 27 Healthy Pressure Cooker Meals (with Easy Recipes) 2 10 Ways a Silent Retreat Improves Your Mental Health 3 What’s the Best Tea for Sleep? 7 Recipes to Try Tonight 4 The Best Foods to Eat and Avoid When You Have Diarrhea 5 25 Quick and Healthy Lunch Ideas for Work

Read Next

Advertising
Advertising
Advertising

Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

Advertising

2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

Advertising

This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

Advertising

6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

Advertising

Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

More About Boosting Memory

Featured photo credit: Pexels via pexels.com

Read Next