Stress can easily make people bored, irritable and anxious, and in severe cases can affect people’s normal life. Learning how to relieve stress is important, because mental health is as important as physical health. Here are 9 tips maybe help for you.
1. Do Excercise
Do exercise regularly. Exercise makes the body produce endorphins, improves mood, makes people feel better, and reduces mental stress. Endorphins act as analgesics, which reduces the sensation of pain. It also acts as a tranquilizer.
•An adult should do 150 minutes of moderate-intensity exercise every week.
•You can do any exercise, not necessarily high-intensity exercise. Walking after dinner is also a good choice.
•If you have time, you can also participate in some team sports, such as basketball and football.
Yoga is a good choice, it combines physical activity, relaxation techniques, and a peaceful environment. Scientific experiments have shown that doing yoga is very effective in reducing stress and anxiety.
While doing yoga, you can also try meditation. Meditation is an ancient practice method designed to help people calm their minds and let you get along with yourself in peace. You just need to sit quietly and pay attention to your breathing.
When you meditate:
•Once some thoughts come to mind, try to return your attention to steady breathing.
•You can also focus on the objects ahead, or imagine calming scenes, such as a calm sea.
•At first, you may find it difficult, but practice makes perfect.
3. Trying To Relax
If meditation is too difficult to do, try some other relaxation methods.
The easiest is to take a deep breath. Sitting on a comfortable chair that can support your head, or lie down with your palms facing up and your feet slightly apart. Inhale through your nose and let the air fill your lungs slowly, without force. Count to 5 while inhaling.
•Exhale through your mouth and slowly count to 5. Repeat the above process with regular and controlled breathing rhythm.
•When breathing, don’t pause or hold your breath. Keep repeating until you feel calm and relaxed.
•Do it 2 or 3 times a day for 3 to 5 minutes each time.
If you have time, you can also try deep muscle relaxation. It takes about 20 minutes to release physical and mental stress by contracting and relaxing different muscles. Find a warm, quiet place to sit or lie down and concentrate on maintaining steady breathing. Take turns to contract and relax the face, neck, shoulders, chest, arms, legs, wrists, and hands muscles to release the pressure on each part. Repeat each part several times before changing to the next part.
•First, gather the eyebrows toward the center, like frowning, hold for a few seconds, and then relax.
•Then, gently tilt your head forward and move your chin down toward your chest to stretch your neck muscles. Hold for a few seconds, then look up again.
•Lift your shoulders toward your ears, hold for a few seconds, and then relax.
•Now to the chest muscles. Take a deep breath slowly, let the air enter the diaphragm, and then exhale slowly. Tighten your abdomen as you exhale.
•Then straighten your arm forward and stretch your arm muscles. Hold for a few seconds, then relax.
•Straighten your feet forward, bend your toes down, then bend up, and then let them relax.
•Finally, stretch the wrist muscles. Pull your hands up toward your body, stretch your fingers and thumb, hold for a few seconds, and then relax.
4. Do Something Which You Like
Sometimes, you feel the pressure may be because you don’t like what you are doing, so you can find time to do other things you like to do occasionally. For example, going to the movies, drinking coffee with friends, or playing with your pet. Doing fun activities can make you forget about stress and relax temporarily.
Always communicating with friends and sharing your emotions with friends or family members is the best way to release stress.
5. Staying Optimistic
Keeping an optimistic mood as much as possible, believe that things will always move in a good direction, and imagine the best results with the most optimistic mood. Everything that needs to be done is already in progress. Even if you encounter troubles and difficulties, you will definitely re-adjust your status as quickly as possible.
6. Learn To Say “No”
Being selective about what you do and saying no to unnecessary things will reduce stress. Because if you find that your responsibilities are beyond your ability, you will feel overwhelmed. So try not to undertake things beyond your ability to handle. Say no, there is nothing to be embarrassed about, we are all ordinary people, we can’t make everything done.
7. Healthy Diet
A healthy diet can help you reduce stress and improve your physical and mental health, so you should eat less junk food, drink less alcohol, and eat more vegetables.
8. Getting Enough Sleep
An average adult needs to sleep for 7 to 9 hours a night. Insufficient sleep will not only increase stress but also damage your health. For how to get good sleep, you can refer to our other article: 10 Tips for A Better Sleep
9. Consult A Psychologist
If none of the above methods can relieve your stress, then you can also consult a psychologist, who will help you customize a decompression plan that is most suitable for you based on your actual situation.