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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 October 23, 2019

    50 Habits of Highly Successful People You Should Learn

    50 Habits of Highly Successful People You Should Learn

    If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

    That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into fifty key points.

    Here’re 50 habits of highly successful people you should learn:

    1. Believe It to See It

    Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

    2. See Problems as a Wonderful Gift

    While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

    3. Keep Looking for Solutions

    Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

    4. Remember It’s All About the Journey

    Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

    5. Feel the Fear and Do It Anyway

    There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

    6. Always Ask Productive Questions

    It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

    7. Understand the Best Waste of Energy Is Complaining

    Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

    8. Don’t Play the Blame Game

    Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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    9. Maximize Your Strengths

    Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

    10. Be in It to Win It

    Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

    11. Know That Success Attracts Success

    People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

    12. Actually Choose to Be Successful

    Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

    13. Visualize, Visualize, Visualize!

    You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

    14. Be a One-Off Original

    Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

    15. The Perfect Time to Act Is Now

    Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

    16. Keep Learning, Keep Growing

    Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

    17. Always Look on the Bright Side of Life

    Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

    18. Having a Bad Day? Do It Anyway!

    We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

    19. Sometimes Risky Business Is Needed

    Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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    20. Accept Challenge All the Time

    Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

    21. Make Your Own Luck

    In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

    22. Ignite Your Initiative

    While many people are reactive, successful people are proactive – taking action before they have to.

    23. Be the Master of Your Emotions

    Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

    24. Champion in Communication

    Consciously working on effective communication skills gets anyone closer to success.

    25. Plan Your Life Strategically

    Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

    26. Become Exceptional at What You Do

    To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

    27. Choose to Live Outside of Your Comfort Zone

    While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

    28. Live by Core Values

    Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

    29. Realize Money Isn’t Everything

    Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

    30. Don’t Get Carried Away

    Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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    31. Self-Worth Is Not Tied to Success

    Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

    32. Kindness Breeds Kindness (And Success)

    Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

    33. More Humility, Less Arrogance

    Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

    34. Change Opens New Doors

    People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

    35. Success Requires a Healthy Body

    It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

    36. Laziness Just Doesn’t Exist

    Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

    37. Resilience by the Bucket Load

    When difficulty strikes, most would throw in the towel, but successful people are just warming up.

    38. Feedback Is Just Another Chance to Improve

    How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

    39. Your Vibe Attracts Your Tribe

    If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

    40. Can’t Control It? Forget It

    Successful people don’t invest time or emotional energy into things which they have no control of.

    41. Swim Against the Tide

    Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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    42. Alone Time Is Valuable Time

    More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

    43. Self-Standard Is Higher Than Most

    Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

    44. Failure Isn’t Rationalized

    While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

    45. Down Time Is an Important Part of a Routine

    Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

    46. Career Isn’t Who You Are, It’s What You Do

    Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

    47. Be Interested in Only the Path of Resistance

    While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

    48. Follow Through

    Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

    49. Invest in All Your Dimensions

    We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

    50. Put Your Money Where Your Mouth Is

    To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

    So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

    More About Success

    Featured photo credit: Juan Jose via unsplash.com

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