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12 Actionable Tips To De-Stress And Feel Happier Right Now

12 Actionable Tips To De-Stress And Feel Happier Right Now

If you clicked on this article you probably feel stressed right now. There are many things that make us feel anxious – an awkward conversation with the boss, family issues or a fight with your partner.The good news is that you can instantly fight back the “S Word” with these simple tips to destress. Take a deep breath. Ready? Now relax!

1. Go for a walk

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    Yes, it’s as simple as that. Ten minutes outside will help you clear your mind and boost endorphins – a powerful antidote to stress hormones. Have a stroll in a park, go out to the garden and plan an escape into the wood on the weekends. Nature is one of the most powerful (and free!) stress-relievers out there as a recent study proved. If you cannot step outside right now, find a window with a view on something leafy and green and take your “zen” moment. Solely visual encounters with nature, as well, have actionable positive influences on your psychological and physiological states.

    2. Buy a plant

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      Did you know that a small pot on your desk can actually help you to calm down? A research conducted by Washington State University proved that being around plants drastically reduces anxiety and drops blood pressure. For an easier breathe, get a snake plant for your office. It absorbs carbon dioxide during the day and releases oxygen during the night (while most plants do it vice versa), so that your morning begins with clean-air boost to kick-start your productivity. Or a spider plant – still one of the most effective air-purifying plants according the NASA study in late 80s. It consumes and transforms harmful pollutants like benzene, formaldehyde, carbon monoxide and more, thus making us healthier and more content.

      3. Do a quick breathing exercise

      One of the oldest techniques discovered nearly 3000 years from Ayurveda practices is gaining control of your “pranayama” – the life force or simply, your breath. Deep breathing stimulates parasympathetic reactions in our body, which helps us to relieve the tension and calm down. Shallow quick breathing does not allow our body to get enough oxygen and is considered as a “fight or flight” reaction by our brains, thus provoking stress. According to Herbert Benson, a researcher from Harvard, short periods of meditation, using breathing as a focus, can significantly alter the body’s stress response and even change the expression of some genes. Here are a few simple techniques to try:

      • Sama Vritti or “Equal Breathing”: deeply inhale for a count of four, then exhale for a count of four. All through the nose, which adds a natural resistance to the breath. Keep the focus on the same thought while doing the exercise.
      • Kapalabhati or “Skull Shining Breath”: start with a long, slow inhale, followed by a rapid, powerful exhale coming from the lower belly. Once you feel more comfortable with the contraction, speed up the pace to one inhale-exhale (all through the nose) every two seconds, for a total of 10 breaths.

      4. Chew a gum

      Feeling overwhelmed with ongoing tasks? Chew a gum to stay focused and reduce your anxiety. According to Andrew Scholey from Swinburne University in Melbourne, using a chewing gum while balancing numerous tasks improves overall attentiveness and effectiveness. During the research gum-chewers performed 67% better on multi-tasks and showed a reduction in anxiety by 17% during mild stress and 10% in moderate stress situations compared to non-chewers.

      5. Squeeze out a smile

      Even a phony fake smile will reduce your stress levels according to the “facial feedback” theory of emotion. Our brains constantly analyze changes in our body from posture and muscle pressure to facial expression, thus judging how you actually feel right now.  In simple words if you act like a happy person, you’ll start feeling like one! Is there nothing to cheer you up right now? Place a pencil vertically between your teeth to mimic a genuine smile. As another research proved, participants who were holding a pencil vertically in their mouth felt less stressed when solving a mental challenge and reported to endure less pain while going through the pain induction.

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      6. Eat a banana, potato or an avocado

      Bananas

        All of them contain a lot of potassium – a property known to reduce blood pressure jumping sky high as you feel stressed. The also help your body to gain the necessary energy for recovery and even protect you from negative stress-related consequences like strokes and heart attacks.

        7. Listen to some music

        Music is known to have a lot of healing powers. It can reduce both the distress of chronic and postoperative pains; relieve depression and increase self-esteem in elderly people; reduce burnouts and improve the mood among pressured nursing students. It even makes patients less anxious and stressed before surgery. Classical music has a particularly soothing effect – it calms down the heart rate, cuts back the amount of stress hormones and reduces blood pressure. However, it could be any of your favorite songs to flood your brain with “the happiness hormone” – dopamine.

        8. Do progressive muscle relaxation exercises

        Researches have found that a series of simple progressive muscle relaxation exercises once a week significantly reduces blood pulse, pressure and overall anxiety even for people suffering clinical depression or other psychological disorders. Sit down, close your eyes and tighten your foot muscles (starting from toes) as much as you can. Than relax. Gradually make you way up tightening and relaxing each muscle until you’ve reached your forehead. The exercises works miracles when done with a soothing tune in your headphones.

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        9. Treat yourself with something sweet

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          Eat a candy or a piece of cookie (one piece!) as it is the fastest aid to reduce both psychological and physical stress. Sugar can decrease the production of glucocorticoid – a stress-related hormone linked to decreased immune response and obesity. And yes, that must be something really syrupy, not a low-calorie sugar-substantive variety.

          10. Create Cushions in Your Calendar

          Tight schedules and constant multi-tasking are one of the most common contributors to stress nowadays. When you have a lot of things to cross of your to-do list, you find yourself in a constant hurry, juggling a bunch of things at a time and not being properly focused on any of them. By creating cushions in your calendar you avoid stressful situations in the first place. Always leave enough time from you to reach from point A to point B despite any possible obstacles you may face. If you have an important meeting scheduled for 10 am, go out of home 30 min earlier than your usual time, so you could spend your commuting time calmly revising your notes, instead of rushing and stressing out due to heavy traffic.

          11. Use the Naam yoga hand trick

          Once you feel anxiety rising up, say during difficult negotiations, press a point between your second and third knuckles, just at the spot where your finger and hand meet. It will instantly make you feel calmer! Also, try moving your thumb down the middle finger toward your palm till you feel a soft, slightly indented spot. It should be on the inside of your finger of your palm. Applying medium pressure here will loosen the area around the heart and make your anxiety go away notes Sharon Melnick, author of the “Success Under Stress” program.

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          12. Stop Should-ing Yourself

          After all, we are our own worst enemies in terms of stress. How many times have you told yourself that you should go to that date (but you knew it’s going to be pathetic!), you should meet you old friend (though you had hardly anything in common as you grew up) or that you should go through with the wedding as all the invitation have been sent and tons of money spent? Those “should”s crush your soul and make you feel anxious about making life decisions. As Lissa Rankin, M.D states: “If you ignore the soul’s guidance, the soul may guide you through painful interventions, like loss or illness.” Stay true to yourself and listen to your heart more often! It does no harm to you.

          Featured photo credit: Young girl spreading hands with joy and inspiration facing the sun,sun greeting,freedom concept,bird flying above sign of freedom and liberty via shutterstock.com

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          Elena Prokopets

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          Last Updated on October 18, 2018

          10 Benefits of Sleeping Naked You Probably Didn’t Know

          10 Benefits of Sleeping Naked You Probably Didn’t Know

          Sleeping is one of the most important things we do every night.

          Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

          So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

          Here are some benefits of sleeping in the nude:

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          Video Summary

          1. It is easier.

          When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

          2. It forces you to be ready to go more often.

          Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

          3. It can make you feel happier and more free.

          Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

          4. Skin-on-skin contact is the best.

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            If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

            5. It could lead to better sleep.

            Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

            6. It can help your skin.

            For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

            7. It helps you regulate your cortisol.

            Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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            8. It balances your melatonin and growth hormone.

            Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

            9. It can keep your sex organs happier.

            For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

            10. Sleeping in the summer is more bearable.

              Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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              Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

              Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

              Sleep well with your naked body!

              With these tips in mind, it’s time to start taking off your clothes at night!

              Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

              If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

              Want to Feel More Energized Throughout the Day? Start With This

              Reference

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