How to Relieve Stress

We are all familiar with and can relate to it — stress. Most of us feel it on a frequent basis. But what is it exactly? Stress is the body’s natural response to a threat, challenge or change (1). This response can be physical, mental, or emotional. It is caused by a stressor — which can be a chemical or biological agent, environmental condition, stimulus, or event (2). We are bound to feel anxiety and tension because stressors surround us all the time. Wonderful news — there are ways to help relieve stress.

1) Determine the cause of your stress. Make a list. Writing things down allows you to see a visual of problems that may be bothering you, and helps you acknowledge the issue at hand. This process is trivial because the first step to solving any problem is admitting it exists.

2) Brainstorm a solution. Find a way to resolve the reason behind your stress. Ensure that your solutions are realistic and reasonable. You do not want the resolution process to become stressful as well.

3) Take action. Create habits that incorporate these solutions into your everyday life. Do not mistake this routine as a burden, or form of imprisonment. Remember, the purpose of these habits is to help free you from stresses that make you feel unhappy.

The following are suggestions of ways to incorporate some good habits into your day to day life.

Sleep
Allow your mind to rest. Researchers say that the average person can have over 70,000 thoughts per day — both consciously and subconsciously (3). That can be exhausting! Ensure that you are getting proper rest every night to avoid waking up feeling tired or groggy. It is best not to be on your phone before bed, as the light emitted can hinder your ability to fall asleep. Studies illustrate that the blue light from your phone screen decreases your body’s capability to produce melatonin — a vital chemical that regulates the sleep cycle. Simply close your eyes, take a deep breath, and as you exhale, envision your stress leaving your body. If you have trouble sleeping, I recommend using essential oil scents. Most are used in aromatherapy and have been proven to help calm an overactive mind. Some commonly used scents are lavender, jasmine and rose.

Monitor Your Diet and Detox
This may be one of the biggest, if not the most important solution to help relieve stress. Your gut is where nutrients are absorbed. Recall from my last piece of writing, ‘How to Attain Happiness’, “A study, published in the American Journal of Public Health, shows that adequate nutrients may help elevate mood.” This is because the largest concentration of neurotransmitters, called serotine — the “happy” chemical, is found in your gut, NOT the brain (4)! It is the reason your stomach becomes upset when you are worried. Or why you suddenly feel butterflies in your stomach when you get nervous. Your mind and gut are connected. Therefore, in addition to eating an abundance of fruits and vegetables, cleanse your gut. Some drink water with lemon, cucumber, and mint. Others prefer to juice. Whatever you decide, please to do your research to check which method suits you best, as everyone’s body is a little different. Experts also recommend including probiotics because it is said to help balance the microflora or gut bacteria in your intestines. Fermented drinks like Kombucha may help provide this. The topic of detox is a constant debate, but there is no denying the many reported benefits — including natural boosts of energy, and clarity.

Listen to Appropriate Music and Treat Yourself to Massages
Music is an integral part of our lives. We listen to it when we feel happy, sad, and all the emotions in between. However, there is a specific kind of music that can help soothe the mind — ambient music. Its gentle instrumental tones provide an elevating experience, creating an atmosphere that can calm feelings of apprehension. Some find listening to this genre of music beneficial during meditation. I also advise listening to it while you’re stuck in traffic or attempting to sleep. NuMeditation Music on YouTube is an excellent option. They provide so many selections to choose from. One of my favorites is:

Indian Background Flute Music: “Krishna’s Flute”, Meditation Music, Yoga Spa Music for Relaxation

Pairing ambient music with massages is a powerful duo. When you are stressed, your muscles tend to tighten often leading to stiffness and pain. However, as you feel the motions of the massage, your body will begin to relax, and your muscles will loosen leaving you feeling lighter. Massages increase flexibility, mobility, and blood circulation, allowing oxygen to flow throughout your body and to the brain.

Get Outdoors and Visit the Ocean
Visiting the ocean (or any body of water) is a GREAT way to relieve stress for two big reasons — the color blue and the sound of water. Studies demonstrate that the color blue and the sound of water tend to relax people. It may have something to do with the fact that we developed in our mothers’ wombs. Though we don’t have memories during this time, surely, we felt comforted and protected during our nine months of development — and that sense of comfort is what we long for throughout our lives — especially when we feel troubled. If you don’t live near a body of water, I suggest taking a bath with Epsom Salt. Epsom Salt contains magnesium sulfate, a mineral helps relax muscles, reduce stress and induce sleep. It is used in some physical therapy sessions, especially by athletes.

Get outside, spend time with nature, and soak up the natural vitamin D bestowed by our beautiful sun. Sometimes a change in environment is needed to ensure that our mind receives a break from our daily lives. Nature effortlessly releases tension by balancing positive ions in our body with negative ions. Unfortunately, we are surrounded by a surplus of positive ions, primarily due to technology. However, you can absorb negative ions through a process called “Grounding” or “Earthing”. This is done by planting your bare feet onto the grass or soil. Negative ions have been said to lead to “positive vibes” (5). Whether or not you choose to believe this ancient practice, there is no denying the therapeutic results of nature’s healing. Lastly, immerse yourself in some sunlight — as it provides Vitamin D. Unless you have a condition that prohibits you from contact with sunlight, it is OK to expose yourself to some of it before applying sunscreen. This is because sunscreen inhibits the body from making Vitamin D by 95% (6)! If you happen to live in a region where sunlight is not common, there are supplements and Vitamin D lamps that can serve as an alternative.

Control Your Thoughts
Remember, the mind is very good at doing two things — creating problems that don’t exist, and making issues seem bigger than they really are. You can’t control everything that happens to you, but you can surely control how you react to it. Perception is everything. If someone says something bad to you, you can either take offense or learn a lesson. Anger is the most common way people express frustration. However, neurologists claim that every time you resist acting on your anger, you are re-wiring your brain to be calmer. Some find it helpful to talk it out, while others think it’s a way to validate their problems by solidifying them into existence. Controlling your thoughts and managing your stress are skills many have not mastered because it requires discipline. Fortunately, discipline can be taught and trained through yoga.

Yoga
Yoga is an effective way to relieve many forms of stress. It is a practice that originated in India and adopted by western civilization. Yoga’s physical techniques paired with controlled breathing is intended to harmonize and discipline the mind, body, and spirit. Performed on a regular basis, it can increase physical strength and help improve bodily functions. It also enables you to gain control over your mind by allowing you to silence (or regulate) your thoughts, as well as stabilize your emotions. Though western civilization has appropriated this practice to reflect mainly the mind and body’s well-being, it’s purpose is a lot deeper. Spiritually, yoga’s principle is to help an individual reach ultimate truth, liberation, and their higher self to become one with the Universe (or the ‘Supreme Being’).

NOTE: My writing is based on personal experience, as well as independent investigation and research. If you choose to follow any advice above, understand that it is at your own discretion. You are accountable for your decisions and actions.

1. “What Is Stress?” The American Institute of Stress, 4 Jan. 2017, www.stress.org/what-is-stress/.

2. “Stressor.” Wikipedia, Wikimedia Foundation, 19 June 2018, https://en.wikipedia.org/wiki/Stressor.

3. Morin, Amy. “5 Exercises That Train Your Brain for Happiness and Success.” Psychology Today, Sussex Publishers, 21 Mar. 2017, www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201703/5-exercises-train-your-brain-happiness-and-success.

4. Eliaz, Dr. Isaac. “It’s All in Your Gut! How to Enhance Mood, Immunity and More Through Digestion.” The Huffington Post, TheHuffingtonPost.com, 15 Mar. 2012, www.huffingtonpost.com/dr-isaac-eliaz/digestion_b_1181599.html.

5. Mann, Denise. “Negative Ions Create Positive Vibes.” WebMD, WebMD, 6 May 2002, www.webmd.com/balance/features/negative-ions-create-positive-vibes.

6. Archer, Dale. “Vitamin D Deficiency and Depression.” Psychology Today, Sussex Publishers, 11 July 2013, www.psychologytoday.com/us/blog/reading-between-the-headlines/201307/vitamin-d-deficiency-and-depression.