25 Things You May Not Realize Will Relieve Your Stress

In our current age of technology and fast paced business life which often includes being involved in the ceaseless activities of our children’s lives as well, stress has become a continual part of our lives, oft times linked with a variety of health problems. It has been generally linked to depression and other mood disorders as well as medical studies that have proven such correlations. Some other corresponding mental illnesses are; Generalized Anxiety Disorder ( GAD)characterized by persistent and excessive worry about a number of different things; Depression, a n overall feeling of sad, lonely, and being scared  experienced by over 6. 7 % of Americans as of 2017; I Obsessive Compulsive Disorder (OCD) where people experience obsessions and compulsions, experienced by over 1% of Americans. Panic Disorder and PTSD Post Traumatic Stress Disorder are also commonly linked to individuals who suffer with stress.  Other co-occurring disorders include; eating disorders, headaches, irritable bowel syndrome, and substance abuse among others.

 https://adaa.org/understanding-anxiety/co-occurring-disorders

In fact the words anxiety and stress show a definitive pattern of being linked by their similar definitions in both The American Heritage Dictionary and The Original Roget’s International Thesaurus Sixth Edition with accompanying words distress, uneasiness, anxious, , worried, concern, and fearful among others showing up repeatedly. Along with all the diseases that accompany this stress comes the need to find ways to relieve it. Something we’ve known since this battle against stress began is that exercise, in any form, is a good stress reliever.  Some direct benefits of exercise are; it builds endorphins which are neurotransmitters produced by the brain which create a general good feeling in our self; it reduces negative effects of stress; it can increase self-confidence; improve your mood; help you relax; and lower the severity of mild depression and anxiety. It also reduces stress hormones such as adrenaline and cortisol. Exercise can also have positive effects on your cardiovascular, digestive and immune systems, all results of protecting your body from causes of stress. Of course before beginning an exercise program a  doctor should be consulted and it’s usually recommended that the program  start slowly while building up to a higher pace and more vigorous forms of exercise. Naturally, it makes sense to do the types of exercise that you enjoy.  Any aerobic activity or yoga can be good exercises to help manage your stress.

 https://www.mayoclinic.org/4-proven-ways-you-can-feel-happier/art-20390079.

Yoga has been a trendsetting activity in the U.S. since before the turn of the last century, in fact the time it became popular probably can’t even be pinpointed to within less than a few years’ variance but we do know it was originally an activity in Asian countries, especially India. It’s been most noted for its way of combining body, mind, and spirit, a phrase that’s probably understood more clearly in Asian countries than in the United States. As a Registered instructor of the art and Certified holistic Health Practitioner it’s this writer’s opinion that yoga as we know it in America has been borrowed and simplified in the U. S. for the sake of profit as it is now used in most gyms and yoga studios with claims of combining body, mind, and spirit while actually only taking its stretching techniques while ignoring its beneficial meditative and spiritual qualities.

However it is being given its due justice here as a stress reliever falling under the category of exercise.

The following is a list of activities and pursuits of mind, body, and spirit whose healing effects might come as a surprise to many who may never have imagined how strong  are their ability to relieve stress.. 

1Meditation- Meditation is a scientifically proven way to relieve stress and heal many ailments plaguing the body. Just put aside 5-10 minutes a day, 3-4 times a week to sit and just focus on relaxing your mind. If you start with these short sessions you can progressively build up to sit in longer periods of concentration.

2. Stretches-Just take some time to stretch your muscles and spine and you’ll start to feel the tension slip away. You can start by stretching the larger muscles in your legs and several methods to stretch your spine such as bending at the waist and letting your spine hang down possibly touching your toes if you’re able. You can also just raise your arms overhead as you stretch your spine vertebrae by vertebrae. This can be done standing or lying down on the floor. You may add spinal twists at your own pace; just sitting, either with your legs straight out and using your hands as a brace you can slowly twist your spine in either direction. It might help to bend one knee toward your chest and twist in the opposite direction slowly turning and enjoying the relaxing feeling from your body. Release and bring your other knee toward your chest and turn the other direction. These spinal stretches will not only relieve your stress by doing the exercises but  will help build and maintain good posture which is an essential part of overall good health because having good posture opens up your lungs and allows you to breath freer at all times by allowing the easy flow of oxygen.

Image- from Pixabay

3. Eye crunches-these are designed to alleviate the pressure of headaches and stress that are carried in the eyes and their sockets. Sit comfortably with your back upright and close both eyes and squeeze tightly for five seconds while remembering to breathe naturally and slowly for a count of five seconds each time. Repeat this process five times. Next, open both eyes as wide as possible and hold for five seconds with the same type breathing and repeat five times. Now roll both eyes to the right side as if you’re trying to see something out the right side of your eye sockets but keeping your head still. Repeat this five times but after each time bring your head and focus back to center. Do the same to your left side. These are beneficial due to the relationship between your eyes and mind. In addition to the eyes being associated with your mind there is also a balancing energy effect between the minds’ energy and our emotional center exercising our mind (chakra) so it’s similar to exercising our mind which is a common stress reliever.

4. Neck bends-while the more common neck rolls may be dangerous by potentially damaging the upper vertebrae in the neck simple exercises of slowly extending the neck to each side is a good stress reliever. Sit up straight with the spine extended and shoulders straight and high; slowly bend your neck to the right side as if trying to touch your ear to your right shoulder slowly and let it lie in that extended position for five seconds then bring it back to a straight position and repeat five times. Do the same to the left side five times. From that same erect seated position slowly stretch the neck up as if looking at the ceiling above and hold five seconds. Do this five times and do a similar stretch five times looking down as if looking at your chest. Giving attention to this area of your body not only loosens these muscles which can hold a lot of stress but adds energy to the throat chakra which is associated with our communication functions/skills as well as our body and souls’ rhythm. So when we have trouble communicating we lose control over our wind in our body and this is responsible for the energy of movement. Much of this movement is unnecessary and we want to limit this energy to only those forms which are relevant while we release the movement which we don’t need and only cause excess, so this part of your body shouldn’t be neglected.

5. Shoulder shrugs-Often overlooked is the tension we hold in our upper part of our body mainly caused by weak muscles which force us to slouch. It’s best to begin in a seated position with spine extended. Pull both shoulders up to your ears simultaneously and tense those muscles in your upper back portion of the shoulder blades and hold them for a five second count before releasing. Bring the shoulders back to their neutral position and repeat the same movement five times or more if the urge hits.

6. Self reiki- Reiki is a form of alternative medicine that originated in Japan and is based on the idea of energy healing. Reiki practitioners use their own hands or palms to transfer healing energy to another person who is usually lying in a prone position.  What many people probably don’t realize is that anybody can use these principles on their own body. Simply lay your hands gently on any part of your body that is tense or feels stressed. Concentrate your warm energetic hands sending healing energy into your body wherever it needs to go.  This can even be done on areas of your body that feel painful. You’ll be amazed at the results this brings.

7. Foods

According to Medical News Today certain nutrients found in foods can combat stress so adding these foods into your regular diet will reduce your stress. Certain nuts, animal product, and vegetables are rich sources of the antioxidant selenium which may reduce inflammation which is often heightened when stress is high. Brazil nuts, mushrooms, and soy beans are examples of such foods which contain selenium.

Fatty fish that is fish high in Omega 3 fatty acid can aid mental health thus reducing anxiety. Salmon, mackerel, and sardines are such types of fish with high levels of omega 3 fatty acids.

Research has also linked vitamin D with mood and stress so certain amounts should also be included in your diet. The previously mentioned fish types also have this vitamin. Other sources of this nutrient include milk, eggs, and egg yolks while there are limited other foods which provide this vitamin.

Potassium is another useful nutrient because it helps the function of the kidneys, heart, muscles and aids in the transmission of messages through the nervous system. While too much or too little of most necessary nutrients can have adverse affects a  doctor or knowledgeable nutritionist can recommend specific amounts for each individual’s age according to their gender. Here is a list of recommended intake of potassium;

Age
Male
Female
0–6 months
400 mg/day
400 mg/day
7–12 months
860 mg/day
860 mg/day
1–3 years
2,000 mg/day
2,000 mg/day
4–8 years
2,300 mg/day
2,300 mg/day
9–13 years
2,500 mg/day
2,300 mg/day
14–18 years
3,000 mg/day
2,300 mg/day
19+ years
3,400 mg/day
2,600 mg/day
 

Many plant-based foods contain potassium and other foods that also contain this nutrient include dried fruits as well as; apricots, lentils, prunes, squash, beans, skinless potatoes, bananas, and orange juice.

https://www.medicalnewstoday.com/articles/287212#takeaway

Dark chocolate has been researched for its affects on mood as well due to its content of flavonoids which are believed to reduce inflammation and improve brain health; and tryptophan which is used by the body to turn into mood-enhancing neurotransmitters. Turkey is another source of tryptophan. There are also amounts of magnesium in dark chocolate which may reduce symptoms of depression.

Yogurt is also another food that can act as a stress reliever due to its content of healthy bacteria which have been known to have positive effects on brain health.

7. Spices

Adding a moderate level of spices to your diet has been shown to act as a stress reliever because they produce hormones such as serotonin which help boost mood and ease symptoms of depression.

Hot spices found in cayenne pepper. Red-Chile peppers and jalapenos, s have proven to be particularly effective as have spices often found in cuisines of India such as cardamom, cumin, turmeric, cardamom, and cinnamon. Other helpful spices include garlic, mustard seed, dill, and cocoa power.

8.  Herbal supplements

Some of the better nutritional supplements to help fight the body’s effects of stress include; 

Ashwaganda   has been proven to be an excellent adaptagen hat helps the body cope with physical and mental stress. Studies show that this herb can help people that have exhaustion and chronic stress, weakened immunity (for instance, if they have cancer), and as a tonic for chronic diseases such as inflammatory disorders. Ashwaganda is unique in acting as a tonic for the nervous system. It mobilizes different components of the immune system to fight invading microbes. 

B-complex vitamins which include B1 ( thiamin), B2 (riboflavin, B2 (niacin), B5 (pantotheric acid), B6 (pyridoxine), B12 (cobalamin), folic acid, and biotin. These vitamins relieve stress and improve energy. They can be depleted in people due to many factors including diet, certain illnesses, other medications, mental and physical stress, simple aging as well as other factors. A doctor may often recommend patients take supplements of these B-complex vitamins if such low amounts are affecting one’s health;

Chamomile, whose pleasant taste makes it a popular flavor tea in many restaurants and in other countries as well. Its medicinal effects are targeted toward the digestive tract and nervous system which make a synergistic effect since one may often have an effect on the other and stress is helped a great deal due to its effect on tense nerves.;

DHEA

Dehydroepiandrosterone (DHEA) is a steroid hormone that is mainly secreted by the adrenal glands, which are located on top of the kidneys. Researchers have often referred to it as an anti-aging hormone due to the way our levels of DHEA decline as we age. They tend to peak around age 30 and gradually decline until, by age70 their levels are about 20% of those found in young adults... DHEA is the most abundant steroid hormone in the body and are associated with the prevention of heart disease and cancer and has important benefits to our immune system. High concentrations of DHEA are found in the brain and it is believed to play an important role in cognitive functioning. Low levels of the hormone are thought to be related to stress and depression. The need and amount of supplementation of DHEA should be determined by a doctor who is knowledgeable in hormone replacement.

Ginseng

Studies show that Chinese ginseng supports and strengthen the adrenal glands, sometimes called stress glands since they help the body respond to stress, danger, or uncomfortable feelings. Ginseng (the Chinese form, a. k. a. Panax ginseng) has a  balancing effect on the stress hormones and aid in the cells’ ability to turn oxygen into fuel enhancing the production of energy and enhancing physical performance.

Kava

Kava is native to inhabitants of the south Pacific Islands who used it as a ceremonial drink and it was available in Europe in the 1860’s. After World War II it gained popularity in the United States for its calming properties. Kava is believed to have constituents that are thought to have effects on different parts of the brain and nervous system, most likely GABA ( gamma-amino-butyric-acid) a neurotransmitter which promotes relaxation. Many other constituents are also believed to give kava its healing effects.

Passionflower

Passionflower was used by Spanish explorers and missionaries who visited Peru in the early 17th century. Due to its looks it was believed to have religious meaning It was sent to Pope Paul V by a missionary who suggested the name Christ’s passion in the early 1600’s. It’s believed that certain flavonoids, among other constituents are responsible for its nerve-relaxing properties.

Phosphatidylserine

This phospholipid extract from soy also helps to control the production of cortisol produced by the adrenal glands in order to help fight the acute stress but this excess cortisol also increases blood-sugar and heart rate in addition to other physiological effects. Prolonged elevation of high levels of cortisol lead to serious problems such as killing brain cells; it suppresses the immune system and ultimately leads to a breakdown of the body. Phosphatyldysirine is a good supplement to take to help balance the affects of stress on your entire system. 

Rhodiola

Another adaptogen, Rhodiola is believed to have strong antioxidant properties that protect the brain and nervous system from the damaging effects of negatively charged free radical molecules and promote the release of neurotransmitters in the brain.

Valerian

Valerian was used by the ancient Greeks and Romans to treat a variety of ailments and it’s been used throughout history the same way. It’s considered a “warming herb.”

Valerian is very common In Chinese and Ayurvedic medicines and is also popular in many European countries. There are many theories regarding how the herb works as a relaxant. Some maintain that it works similar to ant-depressant drugs like valium without the side effects, while others propose it contains the neurotransmitter GABA, still others claim  it effects serotonin levels, while more recent studies show concentrations of valeric acid as an active ingredient.

In summation; stress is a reaction to certain physical and mental conditions that cause chemical reactions in our body that help us fight these adverse conditions which usually affect our brain and other hormones. The perfect battleground against this stress is a combination of exercise, diet and lifestyle, so when stress builds up and causes our body to break down a number of natural herbs and supplements can be taken to restructure our body to help rebuild against this breakdown usually with little to no side effects.

Above section; Stengler, Mark; The Natural Physician’s Healing Therapies, Prentice Hall Press, 2010.

9. Swimming

Swimming is a powerful exercise in the fight against stress; not only does it get the heart beating as any physical exercise but its movement puts the entire body into a natural rhythm which helps regulate the functioning of the body due to the effect this rhythm has on controlling the wind movement inside of us which is governed by the fifth (throat) chakra. In addition it is important to generate control of our rhythm as a stress reliever but being in the water has a similar effect on us. We can all relate to the myth (actually true and not a myth) of the flow of water; while water is related to our second chakra which also controls our emotions-a very powerful combination in the control of stress

10. Music 

Music has a natural calming influence on our mind, body, and spirit. This can be attributed to its significant affect on the fifth chakra where what we hear will influence our rhythm and control our mood and emotions. So find whatev3r type of music that you like and take some time in your day and feel the groove.

11. Journal

Take some time and write your feelings on paper or your keyboard and you’ll find this to be a tremendous relief of your stress. This exercise has a very similar affect as talking to someone directly so try it and make it a regular part of your daily routine.

12. Drink water

Water has a strong affect on your overall health as it aids in many of the natural functions of the body but due to it being the governing element of the second chakra it is closely linked with our emotions and ability to move past them. This way we can help regulate our feelings by becoming masters of our emotions. Adding a piece of lemon or lime may help by adding a little flavor to it plus the extra citrus will also boost your overall health since it’s a fruit.

13 Find humor in things

By this I am saying don’t take things too seriously and look on the bright side of things which there always is. Seeing things for more than they really are is a direct cause of stress so try changing your outlook and you’ll be grateful.

14. Keep your house in order

Keeping your house and rest of your belongings straight will not only bring satisfaction on you but will give you security knowing that the whereabouts of your belongings are readily available. Making your bed every morning will allow you to sleep more easily at night and without any anxiety- building last minute preparation to seek comfort and order. In the same vein keeping your finances and important information readily handy will save more unnecessary anxiety if such documents/information should ever be needed.

15. Breathe

Breathing long, slow breaths in a stressful situation or when you feel stress coming on will help your body’s response to the stress. Breathing more deeply or just more slowly at these times will slow your heart rate and provide oxygen to flow easier so you can roll right through any stress causing situation. It might be wise to practice this type of breathing during your down-time so you’ll be ready to use this breathing technique should the need arise. Breathe slowly through your nose and feel the breath roll from the top of your nose down into your stomach, back up your stomach and release it out slowly through your nose and repeat as many times as you can. Another type of breath to get you out of panic mode is to take deep diaphragmatic breaths- either sitting or standing with a straight elongated spine; breath in deeply from your nose and mouth simultaneously so your breath makes your lungs expand to capacity and the remainder flows into your stomach; then release in the opposite direction by collapsing your stomach so the breath flows out of the stomach through the lungs and out through your mouth. After a few or more of these breaths your body should be distressed and you can begin your slow, steady breaths mentioned above and you’ll be ready for any situation.

16. Read

Reading light material is good gentle exercise for your eyes. The eyes are governed by the sixth chakra, ajna, which controls your mind and the act of reading something not too complicated will give the mind a gentle workout which will put your mind at ease in addition to helping you let go of those overly stressful thoughts which you’ve been carrying

17. Don’t over think

Let situations be as they are. Over analyzing a situation will add anxiety on your mind thus causing stress, so just let go. Remember, everything works itself out and happens for a reason.

18. Mind your own business 

There’s no reason to get involved in situations that don’t concern you In addition to giving you less to think about this practice will reduce your level of stress in an amount proportional to the number of excess situations which you see that don’t involve you. Note; if someone doesn’t like you or speaks ill of you, this should not be any concern to you

19. Speak kindly and truthfully

By speaking kindly and truthfully at all times you not only control the winds from your fifth chakra but it will help you to feel grounded creating a solid foundation which will strengthen your first chakra, nuladhara, meaning root. By becoming grounded and staying in such a sort you create a sturdy base from which your whole being can grow. This steady foundation gives you a root from which to start and you’ll maintain a strong lower body, good digestion and always feel secure and you’ll be able to build your energies into healthy movement and emotions, your second chakra; this will build your third chakra which will give you a strong will to achieve whatever you desire; your heart will open and enable you to easily open your heart and feel and find love in anything you do. With steady, not harsh winds in your system you can learn and seek your true desires by realizing your higher self, so this is a key step in finding a stress free world. In addition you’ll never have to worry about anyone seeking harm on you as well as not having to cover your tracks constantly due to improperly representing yourself.

20. Let go of your ego

By letting go of your ego you can admit that you don’t have control of circumstances. If you can only realize that things are going to happen to happen regardless of how you feel and that you have no control this will melt stress away automatically.

21. Get in touch with nature

Nature is a general stress reliever. Just by becoming close with the pleasantries provided by your natural environment can help relax your whole being. People may find certain parts of nature more appealing than others according to their personal preferences; e., g., someone might find the presence of the ocean super-relaxing or the sound of a brook or river flowing may put you at peace. Being in or around a mountain range can be very peaceful as well as listening to birds chirping; some people may prefer the rays of the sun for the vitamin D and or feeling of warmth it will bring to the skin; others may appreciate the moonlight, after all, it allows the mind to wander more easily; and there are near infinite elements of nature that can be appreciated.

22. Live in the moment, not past or future

This should explain itself but I’ll expound; letting go of the past will automatically release tension. Just by not thinking/dwelling on non-important parts of your past that you’ve bottled up and perhaps don’t even realize you’re holding onto will let go of the stress they cause by lying dormant in the back recesses of your mind .For you social media addicts, that’s right-you’re adding stress to your life by reliving those past moments, recalling those times filled with circles of friends with whom you didn’t quite fit; those little league games you should have won by making that ;last shot, or replaying  through your head those high school team sports for the disagreeable politics where you were last on the coaches list of favorites will always bring back some sour memories despite any pleasant memories they may also bring back.  .Okay, nothing is wrong with having dreams and plans for your future, but all that’s necessary is to map out your plans of what and how to achieve these goals. Constantly worrying about each step of your plan will only lead to stress so when you can just recognize that all you can do is take one step at a time anyway will cause many stressors to disappear automatically.

23. Mantras

Repeating a mantra or many mantras will do more for the state of your health than you probably imagine. Whether done during your actual meditation sessions or just any part of your day can ingrain thoughts very deeply and clearly into your mind and soul. The proper mantra for the right moment will relieve stress and add many types of healthy habits more than you might know. For instance, during your most stressful situations; repeating to yourself over and over; “I can do this; “this is not a problem for me” can go a long way to relieve your fears and ease stress. Walking into a stressful work meeting and repeating; “just be calm and cool”, or “they’re no better than I” will help you be calm and cool too.

24. Find a hobby

Finding something you enjoy doing is a good place to turn whenever you need to relax. This can be practically anything as long as it doesn’t harm anybody and it’s something you enjoy and can refocus your attention when you need to relax. You’ll find this activity very calming and it can be more than one activity (hobby).

25. Tune in to the universe

As sentient beings, we’re just microcosms of the universe in which we live so connecting to its natural rhythm will make us feel naturally invigorated and unburden us of much of our unwanted stress. Going to bed when the sun goes down and waking as the sun rises is how we can start. When the sun is down our body is basically down too-almost dead; at least unawake or not alive. As we wake with the sunrise you’ll find yourself ready to shine for a whole new day which is why we’re at our creative pique in the early morning, feeling revitalized. Our breakfast should consist of earthy foods like animal protein or grains; i., e., eggs, bacon, ham or for those non-animal eaters, maybe some oatmeal, grits, nuts, cheese, yogurt, etc. and some herbal tea rather than coffee. By noon we can introduce some more starchy foods, i., e., carbohydrates since this is when we (the universe, and each one of us) burn the most energy, when the sun is highest. End the day with a light dinner; salad or fruit with some more nuts would be ideal since we don’t need energy, in the form of food to burn overnight. Go to bed at the same time and awake the same time every day and night and do the same routine again and again and it will become a habit and you’ll find health, joy, and happiness from this routine.

Conclusion

At the end of listing the above 25 things you can do that will relieve stress that you may not have realized will do so we can conclude that stress is something which is actually created in our own mind , therefore our mind can do more than anything else to contain this false emotional feeling. It’s also easier now to realize how the mind is capable of healing most illnesses of body and mind which is the basis of most Ayurvedic holistic medicinal practices that were practiced in ancient times in many Asian cultures. Thus, a case can be made that it may be a more effective way of healing than even many of our current medical practices in addition to speaking to how effective the control over our mind is in mastering our own health. In fact it can be argued that the ultimate end of Buddhist religious practice is to take control over the mind because a common belief of these practices say that nothing actually exists and everything is only a fabrication of the mind and that what we see is only a mistaken belief made up in our own mind.