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Stressed Out? 4 Simple Tricks To Help You Reduce Stress At Home

Stressed Out? 4 Simple Tricks To Help You Reduce Stress At Home

We all have those days that we wish was not ours. Many things happen that get us antsy: The system that won’t power up, even though your deadline to submit your work is due; the car that failed to start in the morning which caused you to get to work late, and earned yourself a query letter from your boss, as result. Sometimes, it looks as if the universe conspired against you for no reason.

Getting to Know How Your Brain Works During Distress

No one wakes up and wishes for things to go against them. But the unexpected does happen. That’s life!

Here is what the brain does when the unexpected happens: you think of what the reaction might be or what this will result in. And your brain goes haywire. It tries to defend you. But it does this job poorly, and now, you have this thing called stress.

Stress is your body’s reaction to harmful events or an unfavorable condition.

Psychologists call it “fight or flight”. That is, when the unexpected happens, your body or brain goes through can be called “should I fight this or let it go?” moments. You’re thinking about what’s wrong, at the same time you want to find a solution to it. This causes anxiety, depression, your blood pressure rises and so on.

But then, psychologists have also devised several means to combat stress, reduce it, or simply managing it. Or always putting yourself in a state where things don’t always get this bad.

Relaxation responses [1] are opposites of “fight or flight”: instead of reacting to what’s wrong, you respond and that’s taking charge of your body and mind, attempting to bring calmness into your body both mentally and physically.

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In case you also battle stress from time to time, the following are easy or simple tricks you can employ to relief your stress – they don’t cost a thing, just your time.

4 Four Tricks to Help You Reduce Stress at Home:

1. Play Soothing, Nature Music

The consensus conception is that music is only for pleasure. But if recent evidence by researchers is anything to go by,  music is way more than what most of us thought of it. Simply put: music should be your primary “go-to” stress reliever where you’re down. The reason being, it costs nothing unlike drugs, and it’s always readily available.

Now, how does music reduce stress? One of the signs that you’re distressed, anxious is that your heart beats faster than normal, but psychologists have reported that listening to music—slow soothing music, in particular—helps slow the heart rate.

How? According to a research carried out at the Israel Medical Center’s Louis Amstrong Center for Music and Medicine, mothers were told to sing lullabies to their premature babies and obviously disturbed babies. And the result? They noticed the babies’ heart rate slowed down and they stayed quieter and more alert than before.[2]

The same researchers were also able to prove music is capable of distracting one from pains and in some cases more effective than drugs. Music therapists found that patients who listen to music before a surgery is performed on them were reported to feel less pain compared to those who took a drug or some sort of pain relievers.

David Levitin, author of This is Your Brain on Music said “we’ve found compelling evidence that musical interventions can play a health-care role in settings ranging from operating rooms to family clinics”

Bringing Slow Music to Your Life…

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Whenever you’re feeling distressed, consider listening to music, specifically a slow one. Have a playlist comprising of slow music and listen to them. There are also some Youtube channels that are tailored to relieve you of the stress.

2. Deep breathing

One of those ways to activate relaxation response is through deep breathing, and this probably the easiest of all tricks. Yes, the normal breathing is something you do all the time – only this time, it is intentional and it’s actually deeper.

You will hear people call this many names like diaphragmatic breathing, belly breathing and so on. But it’s still the usual breathing in and out.

When you breathe, you inhale fresh oxygen and exhale carbon dioxide. If you’re wondering why doctors tell patient to take a deliberate but slow breath, before checking their blood pressure, here it is: slow breathing helps lower the heart rate and helps stabilize one’s blood pressure otherwise known as hypertension.[3]

How to Get Started With Deep Breathing

This technique is actually an age-long way of calming one’s mind down. Though it only started gaining mainstream attention in the west a few decades ago, it’s been pretty much practiced in the east by yogis.

All you have to do is find somewhere quiet and distraction free. Slowly breathe in and out, visualize or watch air go into your body and coming out through the nostrils. It’s that simple, and you don’t need more 5-10 minutes of practice a day.

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    3. Mindfulness Meditation

    If anyone told you that that problem that is trying to crush your soul right now isn’t really there, that it is just your mind meddling with your thought, that it is all up in your head, would you take them seriously?

    Of course, you won’t. But maybe you should.

    Your car broke down, you got late to work, and your boss gave you a query letter asking for a cogent reason why you were late to work. Now you are thinking this will lead to you being sacked. Maybe it won’t. Maybe he just wants to know. But your mind is already cooking up a story. A dangerous one! Now you want to fight it. You’re imagining yourself being jobless.

    Mindful meditation which also includes deliberate breathing, the closing of one’s eyes and sitting calmly, allows you shift your mind away from the problem for some time, which allows you to see things the way they are.One way to silence the chatterbox in your head is through mindful meditation.

    But that’s not all, there is more to meditation, and researchers have also found that mindful meditation helps cure diseases such as anxiety disorder, asthma, depression, high blood pressure, increase your ability to focus for an extended period time and sleep problems. [4]

    Meditation was practiced for thousands of years in the east by different people, and so it takes different forms, but still, they all aim for the same thing, and it all depends on the one each individual finds most convenient.

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    • Guided meditation: Some people do this while listening to an audio where someone is telling them what to do. Usually, with your eyes closed, you’re told to engage your mind’s eye and focus on visualising the air going through you as you breathe. This also improves one’s ability to focus.
    • Mantra meditation: As the name implies, you do this by sitting calmly in a distraction-free environment while you repeating a word or phrase to ensure you’re focused and not distracted.

    4. Progressive Muscle Relaxation

    Muscle tension is one of many ways your body reacts to anxiety and fear. If you notice, whenever you find yourself in an uncomfortable position, you find yourself sitting or standing upright. You stiffen your muscles, which leads to pain or aches in that part of the body.

    If that sounds like you, then Progressive Muscle Relaxation (PMR) is what you need. PMR is an exercise that helps you release those tighten muscles. Here is how simple and effective this is from personal experience:

    When I’m stressed or feeling anxious, my veins seem to grow and bulges out for anyone to see. Thanks to the knowledge of PMR, once I notice this, I hold my fist tightly for some seconds and then release it. Immediately, the veins won’t disappear from sight. This is said to not only return the muscles to their normal state, it makes them better.

    How Do You Do PRM?

    You do this by tensing the muscles in your body and releasing them after a few seconds— specifically 6-10. Start from your toe to your head.

    Reference

    More by this author

    Mayowa Koiki

    Freelance Writer. Entrepreneur. An Avid Student of Life

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    Last Updated on December 2, 2019

    10 Powerful Ways to Stop Worrying and Start Living Today

    10 Powerful Ways to Stop Worrying and Start Living Today

    Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

    In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

    These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

    1. Make Your Decision and Never Look Back

    Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

    But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

    Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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    2. Live for Today, Package Things up in “Day-Tight Compartments”

    You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

    The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

    3. Embrace the Worst-Case Scenario and Strategize to Offset It

    If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

    Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

    If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

    4. Put a Lid on Your Worrying

    Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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    To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

    In the same manner, you can put a stop-loss order on things that cause you stress and grief.

    5. Fake It ‘Til You Make It – Happiness, That Is

    We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

    If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

    Marcus Aurelius summed it up aptly:

    “Our life is what our thoughts make it.”

    6. Give for the Joy of Giving

    When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

    One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

    So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

    7. Dump Envy – Enjoy Being Uniquely You

    Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

    Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

    8. Haters Will Hate — It Just Means You’re Doing It Right

    When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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    So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

    9. Chill Out! Learn to Rest Before You Get Tired

    Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

    It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

    It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

    10. Get Organized and Enjoy Your Work

    There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

    But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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    Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

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    Featured photo credit: Tyler Nix via unsplash.com

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