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According to the annual annual of the American psychological associationreport On stress, 30% of Americans reported increased stress during the past year - and a weighingfive Suffer of a so-called "extreme stress". (8, 9, 0R 10 on a self-declared survey concerning anxiety, depression or a general feeling of feeling overwhelmed.) Perhaps elections have had something to do with these levels of increased stress, the APA is sure to note, but all personal security with financial expenses at the "future" always in a hurry seems to play a role. In short, we are more stressed than ever.

But that does not need to be like that. Yes, even in the face of extreme figures such as APA, you can curb your stress, because - we are sorry to report - it turns out that your stress-busler allowance can exacerbate the problem. So, read it to learn why Happy Hour with your friends will not make you happy, or why the comfort eat offers very little comfort. And for more ways to conquer your mental well-being, learn the17 life habits that ruin your brain.

You may think that "drop the steam" -by, say, hit a heavy bag - is a cathartic and effective way to release stress. But, by ato study in thePersonality Journal and Social Psychology, people who release their stress via fists find themselves, unlike, no less stressed than they were before. In addition, these people usually completed a punching session with higher agitation and aggression levels.

If you are a man, there is even more evidence than you should not put your frustrations on a bag. According to the management of Guru angerMitch Abrams, Psy.d., you will only reinforce violence by turning to violence in times of stress. "Let's say that every time I'm angry, I'm going to hit the heavy bag",Recount Fitness for men. "I'm going to feel better, of course. But if that's the question when I'm angry, what's going on next time, when I do not have my shot bag but my wife in front of me ? "

That's why IL-and we recommend relaxation exercises in times of extreme stress, as well as all these10 Best Stress-Blussers Without Exercise.

"When we are stressed, we tend to react quickly, on the basis of anxiety, fear and frustration that we feel," saysJim Curtis, President of Remedy Health Media and the author ofThe Stimulati Experience: 9 Skills To get past pains, lapels and trauma to inflame health and happiness. When you are stressed, you are more inclined to send short or wicked messages, says Curtis. "Instead of checking the damage later, take some breaths now and do not send this email." For tips on writing Perfect e-mail, no matter what happens, read on the15 open cold emails that will distinguish you.

"If you are a leader at work," said Curtis, "you are definitely feeling stress." This stress can then manifest yourself in the way you order around your staff - less patience, more barring orders. Curtis recommends taking a step back, putting on a more user-friendly tone and add some additional syllables to your walking commands. "The brand of good leaders is the way they treat stress."

Your mother has a point: you really do not call enough. On ato study inActs of the Royal Society B: Biological SciencesWhen a woman hears her mother's voice, her oxytocin - a hormone that helps reduce stress receptors will move away. So when you feel stressed, ring the ranks of the house among the best things you can do. And for great ways to conquer the stress before you start, read on the30 the easiest ways to avoid stressful.

The trop of grasping a cocktail or a glass of wine After a stressful day is well worn and well deserved: alcohol, a sedative, provides initial feelings of appeasement and relaxation. But, according to ato study inAlcoholism: Clinical and experimental research, drinking while you are stressed will increase your alcohol desiresandIn a lossy loss, this will also reduce the acquiring advantages of business. "The problems are always there and can actually be worse," saysRamani Duravasula, PhD, the author ofShould I stay or should I go: survive a relationship with a narcissist.

"I get it. When the job is busy, the last thing you want to do is take a break," says Curtis. But the screening time of the project, a Washington-based reflection group, says that being a "work martyr" (mainly, the office workhorse) is actually prejudicial to your productivity.andyour well-being. In other words, the work of your tail does not help you or your employer. "If you are stressed and you have office work, make sure to get up and circulate the blood once every hour [about]," says Curtis. A small break goes a long way.

Everyone knows that a little exercise is a way to burn steam. But, according to ato study inThe Journal of Force and Packaging ResearchIt turns out that muscle recovery for stressed people takes about twice as long as for non-stressed people. So, if you feel the pressure, make sure the gym, just hit it too hard.

If you are a woman, that is to say. On ato study published in theJournal of Applied Social PsychologyWhen stressed women drink caffeine, they end up becoming better working partners, quickly forming "social alliances" and effectively address group tasks. For men, on the other hand, the performances have been altered through the tasks of the Commission were not completed effectively and the teammates finished, in other words, in other words, put themselves in the other. (Sorry, guys.) Ingest caffeine has done nothing to mitigate stress, but for women, at least - it's a way to get the most out of a bad situation.

When you are stressed, jump in the bed can be thelatest thing on your list of things to do. But as it turns out,sex Should be near the top of your stress control list.Research inPlos a stipulates that sex on the growth of regular cells of the hippocampus cells - the part of the brain responsible for the amortization of the feelings of stress. (Search in theActs of the National Academy of Sciences andOrganic psychology Corroborated these results.) So, the next time you feel stressed, do not ignore the nature call-hop between sheets. And to really consider things, try part of the30 best sex toys to improve your love life.

On ato study inEnvironmental Science and TechnologyFive minutes outside can work wonders to reduce your stress levels. "Take a walk during your break, move your yoga session outside, do outside or enjoy an Al Fresco meal," suggestsZakiyya Rosebelle, a life coach and the founder of the lifestyle markSweet little luxury.

You can think of cooking as a soothing and meditative art. (In addition, the tasty reward at the end of your efforts is, if you do it well, it's well worth the work). But, according toresearch Exit from the State University of North Carolina, cooking is more effort than it is especially worth - especially for working mothers, who are worried about time management, quality of food and expenses. The researchers paid particular attention to 150 mothers and found that, most often, "[Motheres] continued to do what was tried and true, even if they did not like the food itself", In efforts to make the whole household happy even at the expense of their own levels of stress. So ignite this seamless account, instead!

On ato study Published inEnvironmental Health OutlookWhen you are stressed, pollution has an even more unfavorable effect on your body than the case otherwise. In other words, all unhealthy air particles that are so ubiquitous in the urban premises will alter your breathing and increase the inflammation - two things that will benotHelp cool your stress levels. So when you feel the pressure, it's high time to get out of Dodge.

"We are wired to search for comforting foods when we feel mainly fodder," says Curtis. "But it's a huge mistake." Instead of reaching a cookie or a chocolate bar, which can cause fast peaks and subsequent drops of serotonin levels, consider losing something with protein.5 best high protein snacks-instead of.

Go shopping while you are stressed can really make you, really stressed. On ato study inExperimental gerontology, so-called "hassle", light obstacles during a daily activity - like a guy who cuts you will simply exacerbate the existing stress levels. The researchers found that among men aged 65 and over, mortality rates due to compound stress increased an astonishing63%. (Finally, an excuse to avoid going to the store.)

Even though, as we explained, housework can literally kill you, a list value to do will make you make you more stressed. Duravasula advises to fight the desire to let the tasks fall on board: "It will only get worse," she says. "The best thing to do is to break the task [incident of stress] in manageable songs," says Duravasula. Just make sure you keep you housework that are at home and so you come with a minimum outside-I.E., Human interaction.

Too much to eat or eat unhealthy and high foods - while stressed can lead to weight gains from nearly 11 pounds over a year. For ato study inOrganic psychiatryResearchers have nourished a 900 calorie meal (replete with 60 grams of fat) to highlight non-stressed women and women. It took 90 minutes for the cortisol-your stress hormone, which also prevents the burns of fat from your body - in women stressed to increase the levels of non-stressed women. "[Too much eat] Simply give you one last thing to feel bad after and amifies stress," says Duravasula.

Some stressed that people can not even fall on comfort comfort. Some stress hormones-most notoriously, corticoliberine or CRF-FRF have slowed the appetite. On top of that,according to At the American Psychological Association, 30% of adults admit to skipping meals due to stress-related crunch. "Do not deprive you of a healthy meal," says Rosebelle. "Your body deserves to be fed." If the thinking of chewing something dark is fully offset, spring for a liquid power supply, like a smoothie or protein shake.

There is a reason why yogis seem to travel the world with a prenatural calm: yoga-and meditation - are proven stress reducers, and it is because breathing is an integral part of the two practices. According to the American Stress Institute, when we are under the pistol, we tend to breathe more quickly and irregularly - but this can be mitigated by devoting 20 to 30 minutes each day to deep abdominal breathing.

Fall asleep while concerned about a trunk mind with stress is almost impossible, but it must occur.Through American scientistIt has become less than your eight recommended hours leads directly to the increase in cortisol - stress hormone levels. Doing things, a lack of sleep increases your Ghrelin (this hormone makes you happy) and decreases your leptin (and it moderates desires). Remember: cortisol inhibits fat burns of your body. In other words, you will want to eat more but have less ability to melt these additional calories.and You will be stressed. So be sure to catch a little bitZs.

It's more than natural to turn to your friends when times are difficult. The Commission overlooking a beer is one of the rich and real methods of ventilation of feelings, we have taught. (Sitcoms corroborated this for decades.) But, according to a to study in Anxiety, stress and cope , disseminate your problems with a friend is one of the less Effective solutions for manipulating stress. Among the solutions that are more efficient: a frenzy of distraction - looking at a television show - or even just just denying and ignoring the problem.

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