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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

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        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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          Last Updated on December 13, 2018

          12 Practical Tips To Stay Fit For Christmas

          12 Practical Tips To Stay Fit For Christmas

          Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

          A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

          1. Eat Before Heading Out

          First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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          2. Select The Treats

          Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

          3. Avoid Skipping Meals

          Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

          4. Drink With Moderation

          It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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          5. Be Active

          You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

          6. Get Out Of The House

          Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

          7. Don’t Skip Your Strength Workouts

          Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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          8. Set Realistic Goals

          You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

          9. Enjoy Yourself

          Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

          10. Drink A Lot Of Water

          This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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          11. Eat Less And More Often

          Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

          12. Prioritize Your Workouts

          Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

          So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

          Happy Holidays everyone!

          Featured photo credit: rawpixel via unsplash.com

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