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6 Science-Backed Ways To Beat The Stress Hormone In Your Body

6 Science-Backed Ways To Beat The Stress Hormone In Your Body

Cortisol, or as it is widely known the “stress hormone”, is a hormone produced by the adrenaline gland and it influences our immune responses, blood sugar levels, metabolism, and blood pressure as the part of the natural defense mechanism that gives us the energy to either fight or flight in stressful situations.

In today’s hectic world, we are dealing more with emotional stress rather than physical dangers, and our body can’t tell the difference so it tells cortisol to do its job. Before we manage to relax and lower cortisol levels, we find ourselves in yet another stressful situation and cortisol kicks in again, thus the cycle continues.

Having constantly high cortisol levels can deprive us of sleep, lead to chronic fatigue, weight gain, impair our natural ability to fight against diseases, and cause various digestive problems. According to these statistics, 77% of Americans regularly experience physical symptoms caused by stress. Luckily, there are simple techniques you can apply to reduce cortisol levels and feel better.

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1. Listening to soothing music reduces cortisol levels by 66%

Music can evoke positive emotions and brighten our day, and you can use it as a part of your stress-relief therapy. According to one study, exploring effects of instrumental music during a surgery procedure has been proven that music really helps in reducing cortisol levels during such stressful situations.

So, whenever you feel like you are going to hit the roof and stress out, play some music that relaxes you. Make your I’m-not-going-to-stress-out playlist and unwind. Find which music has the most soothing effect on you, preferably instrumental music, such as classical music or sounds of nature.

2. It’s tea time! Reduce cortisol by 47% with a cup of black tea

Having a cup of tea is not just a chance to take a break and gossip with your friends. Researchers from the University College London conducted an experiment on 75 volunteers where one group was given 4 cups of black tea every day, while the other group was drinking a placebo over a period of six weeks. Both groups were exposed to stressful tasks, and while they recorded similar increase in cortisol levels, those who drank black tea had 47% lower cortisol levels 50 minutes after completing the tasks, while in the placebo group, cortisol dropped just 27%.

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Pick your favorite time of the day when you can be on your own, and make yourself a cup of black tea and enjoy the silence. Make this your daily habit.

3. Find a friend you can laugh with and reduce cortisol by 39%

Having good friends is important, but they can do more than just offering you a shoulder to cry on when you have problems, they can improve your health as well. It has been proven that joyful laughter reduced cortisol levels, so find your laughing buddy and let go of the stress.

4. Massage the cortisol out by 31%

Who doesn’t like to treat themselves with a nice relaxing massage? Besides making you feel good, studies have shown that several weeks of massage therapy can reduce cortisol levels by 31%.

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Pamper yourself with a massage after a particularly stressful day and enjoy its benefits.

5. Going to bed early or taking a nap reduces cortisol by 50%

The benefits of a good night’s sleep cannot be overstated – it goes a long way in improving the quality of your life. Moreover, it is vital to get enough hours of sleep – the study conducted by the Institute of Aerospace Medicine in Germany showed that the helicopter pilots who slept 6 instead of the recommended 8 hours, had an increase of 50-80% in cortisol levels.

Don’t stay up late browsing through funny YouTube clips and wake up tired and stressed out – organize your day so that you could get 8 hours of sleep. However, if for some reason you didn’t manage to get enough sleep, take a nap – it can bring your cortisol levels down as well.

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6. Fight stress with food

Incorporating omega-3 fatty acids helps you regulate cortisol levels, so include fish such as wild salmon, sardines or anchovies in your diet. In addition to fish, foods such as spinach, citrus fruits, and dark chocolate can help you fight the negative influence of cortisol.

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Ana Erkic

Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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