We are all victims of anxiety that is a reaction to stress at one time or another in today’s world. News broadcasts warn us daily of terrorism, economic slowdown and global warming. It is no wonder that we feel more and more anxious these days. Although anxiety helps us by prompting us to take precautions when they are needed, it can interfere with our lives and, unfortunately, undermine our physical health. According to Harvard Health Publications, anxiety can cause light-headedness, diarrhea, nausea and frequent urination as well as other health problems. Persistent anxiety can be a risk to both our mental and physical health. If we can relieve our stress caused by anxiety, we can also give our health a boost.
If you are feeling irritable and frustrated regularly you are probably just stressed. You can always just try to get rid of those feelings by restoring serenity and calm in your life. The way you feel can be affected by how you handle stress. Your blood pressure, the level of your blood sugar as well as all the rest of you will benefit by your handling stress with one or more calming strategies. Perhaps one of the following tips can relieve you of your stress when it gets out of control.
One of the best ways to relieve stress is regular exercise. You can easily get started by simply walking. Other stress reducers can be everyday activities including yard work or even housecleaning. Muscle tension caused by stress can be relieved with stretching exercises. You can also clear your head and improve your mood by working up a sweat. It will allow you to take a break from those things that are stressing you out. Doing exercise such as hiking, walking, bicycling or jogging outside is a sure way to feel even better. When your body is fit, it can fight stress better. According to a study conducted by a team at the Peninsula College of Medicine and Dentistry, exercising outdoors in a natural environment benefits both your physical and mental well-being. This study showed that exercising in natural environments produced feelings of revitalization and an increase in energy coupled with decreases in anger, tension, confusion and depression.
The health benefits of meditation have been recognized by Eastern cultures for thousands of years. In today’s modern world, the West also recognizes the positive effects of meditation since it is a valuable practice known to reduce stress. When you meditate, the focusing of your attention helps you to feel calm.
The two common methods of meditation are mindful and concentrative. One form of concentrative meditation is Transcendental Meditation (TM). In order to practice TM, you should sit in a comfortable position, close your eyes and repeat a mantra silently. The mantra can be a basically meaningless sound usually assigned to you by a certified instructor.
When meditating by the TM method, your ordinary thinking is “transcended” or replaced by pure consciousness. You experience perfect stillness, stability, rest and a total absence of mental boundaries. High blood pressure, anxiety, chronic pain and cholesterol have been found by some studies to be reduced with regular meditation. However, more study is needed since these studies are questioned by some medical authorities.
With mindful meditation, you don’t focus on a singer purpose. Instead, you become aware of all the feelings, thoughts, images and feelings passing through your mind. All you have to do is find somewhere peaceful and relaxing to meditate such as by some flowing water or maybe even in a hot tub. That way you can just relax and ponder. It is always good to get rid of your stresses such as hot tub repair, school, work, home improvements and so many other stresses of life. This can really help you stay happy and healthy without taking too much time out of your day.
By focusing on your breathing, you can actually reduce the effects of stress. When feeling stressed, stop and take a 5-minute break. Close your eyes, sit up straight and put one of your hands on your tummy. Then, inhale deeply through your nose. You should be able to feel the breath start in your stomach and travel all the way to the very top of your head. Exhaling through your mouth, reverse the total process. Judith Tutin, PhD, psychologist and certified life coach in Rome, GA explains that deep breathing slows the heart rate and also lowers your blood pressure countering the effects of stress.
Listen to Music
According to Cathy Benninger, nurse practitioner and assistant professor at Ohio State University Wexner Medical Center in Columbus, Ohio, you can lower your blood pressure, anxiety and heart rate by listening to calming music. Either songs or sounds of nature such as birds chirping or a bubbling brook will relax your mind. Another approach could be to blow off steam by singing loudly or rocking out some upbeat tunes.
Get a Good Night’s Sleep
Both the amount and quality of the sleep you get can affect your concentration, energy, mood and your ability to function. If getting to sleep is a problem for you, you should develop a relaxing and quiet bedtime routine. Put those clocks away and listen to relaxing music. Be consistent with your bedtime schedule. Remember, enough sleep is necessary for your body and brain to recharge.
Overall, there are tons of things you can do to relieve stress and take care of your body. All you have to do is take time out of your day to relax. It really is amazing how much of a difference this can make for your health!