Good Lifestyle

Our bodies can change when we are stress . You will probably notice that you are starting to sweat more and that your muscles can be stretched. At the same time, your heart rate, breathing and blood pressure will generally also increase. All of them are signs of the "Fight-Or Flight" response that we tend to live as Stress result , according to the National Institutes of Health (NIH). But if this type of physical reaction is common for you, it could have negative effects on your health.

"Long -term stress (also called chronic stress) can contribute or worsen a range of health problems, including digestive disorders, headache, sleep disorders and other symptoms," warns NIH. "Stress can worsen asthma and has been linked to depression, anxiety and other mental illnesses."

The agency leads its annual National stress awareness -raising month Each April to emphasize how stress management can minimize its negative health impact. Of course, this is often easier to say than to do - but research shows that there are several relaxation techniques that have been proven to help you at any time. Read the rest to discover 10 ways supported by science to calm you quickly.

In relation: The 6 best meditation styles to relieve stress if you are over 50 years old .

Although activities like yoga are well known to help people relax, it is not always practical for us to take a break in what we do and get into a dog installation.

This is why a technique called "tapping" can be useful; You can do it by yourself almost anywhere by Using your fingers To press specific areas of your body.

"Sometimes described as" acupuncture without needles ", the" emotional freedom technique (eft) helps those who practice it to move stagnant energy throughout the body by typing on acupressure points, and is done in combination With sentences reciting anxious emotions to more soothing thoughts [and activate] the parasympathetic nervous system, which is the key to relaxation, " Bridget Botelho , Certified Integrative Health Practitioner (IHP) and founder of immune intuition , tell Better life .

Lighting the right song can also eliminate your stress levels. In 2011, Mindlab International neuroscientists associates With sound therapists from the British Academy of Sound Therapy to determine the relaxation effects of several different tracks.

They determined that listening to a song entitled "Lightless", which was manufactured by the Marconi Union group with the help of the British Academy of Sound Therapy Founder Lyz Cooper , was more relaxing for participants overall than obtaining a massage or listening to other relaxing songs.

Nicknamed the "most relaxing song in the world", this song could Reduce the overall anxiety of participants 65% and lowered their heart rate to the usual rest of 35%, David Lewis-Hodgson , BSC, neuropsychologist and president of Mindlab International, told Inc.

`` In weightlessness '' was so effective, many women became sleepy and I would advise to drive by listening to the song because it could be dangerous, "Lewis-Hodgson told the magazine.

In relation: 15 songs that will instantly increase your mood .

No mood for music? Rather try to listen to binaural rhythms. This "is a type of sound therapy in which the listener hears two slightly different audio frequencies, which creates an auditory illusion and the detection of a frequency which can have a relaxing effect", explains Botelho.

Binaural beats It is believed that to induce the same mental state which is associated with a meditation practice, but in a much faster way, according to Healthline. As a result, they can help people relax, reduce their stress and anxiety and manage their pain.

"Research is definitely mixed on the use of binaural beats, but I find that it is worth mentioning for anyone who is interested in exploring different types of music that could help create a feeling of calm," says Botelho. "I personally find that the binaural rhythms are very relaxing, like the music you would find in a spa. And who doesn't like that?"

No one asks you to read a whole book in one session. But Lewis-HodSGON conducted another study At the University of Sussex's Mindlab in 2009 and discovered that doing this single activity for the same time can help you calm down, The daily telegraph reported. According to his research, reading in silence for only six minutes reduces stress levels by 68%.

"Losing yourself in a book is ultimate relaxation," Lewis-Hodsgon told newspaper. "No matter the book you read, getting lost in a completely captivating book, you can escape the concerns and stress in the daily world and spend some time exploring the author's domain of imagination."

Listen to us: it's not about a false smile and pretend that everything is fine - it's about plastering on a false smile and feeling better.

Part of a technique practiced in dialectical behavioral therapy (DBT), forcing you to smile send a soothing message to your brain.

"When you smile, your brain frees tiny molecules called neuropeptides to help fight stress , "SCL Health experts explain, noting that it will activate other neurotransmitters such as dopamine, serotonin and endorphins." Endorphins act as a slight analgesic, while serotonin is an antidepressant. ""

In relation: 7 simple things you can do now to change a bad mood .

The chewing gum has also been shown to help you calm down. A 2008 study have found that the levels of salivary cortisol - which is a physiological marker of stress - in gum chimneys was 16% lower during light stress, and almost 12% lower during moderate stress compared to non -glimony.

Researchers also determined that participants reported lower anxiety levels and increased vigilance during self -depressed stress when they chewed the gum.

Of course, fur friends are fun to have. But they are also very useful when it comes to relieving your stress. In 2019, scientists from the Washington State University (WSU) capable of proving That expenses even little time to caress cats or dogs can benefit from physiological advantages linked to stress.

"Only 10 minutes can have a significant impact", " Patricia Pendry , Associate Professor of the WSU Human Development Department who helped publish these results, said in a report . "The students of our study who interacted with cats and dogs have experienced a significant reduction in cortisol."

Ok, you would breathe anyway. But why not try to breathe in a specific way that has been demonstrated to reduce stress?

A 2017 study published in the Borders in psychology Journal revealed that deliberate deep breathing exercises, also known as diaphragmatic breathing, have been able to reduce cortisol levels.

There are many different breathing exercises that can help you calm down, including a simple technique called box breathing. Melissa Young , Md, says Cleveland Clinic This breathing in the box is easy to learn and remember.

"The simplicity of the breathing of the box is its greatest strength," she said. "When you start with other breathtaking work forms, you can almost be more anxious by making it think too much. But it's just a very simple breathing and counting."

Would you like to try it? Exhale slowly until your lungs are completely empty. Then, inspire a slow count of four, hold four beats, breathe for an account of four, hold it for four, breathe for four - and repeat the cycle several times, until you start to feel better. AE0FCC31AE342FD3A1346EBB1F342FCB

In relation: 7 effective ways to control your anxiety, according to therapists .

A simple change in your environment can show you that the grass is greener on the other side. A 2019 study published in the journal Borders in psychology I found that spending only 20 minutes Connect with nature Can help lower levels of the cortisol stress hormone.

You don't even have to TO DO Everything you are outside either, according to research. While some participants chose to walk, others were simply seated in an outdoor space and were always able to feel the soothing effects of nature.

Although there are so many practices that can help reduce stress, Botelho advises people not to "ignore the power to create a solid and united daily routine".

This approach requires more preparation than, let's say, to force you to smile for a stressful period. But creating a structure and a calendar for your daily life could be worth it.

"I work with customers to create a routine and flow to their day and throughout their week, which can help the body feel stable and limit overwhelming," says Botelho.

His best advice to start and implement a routine?

"Work to have an hour of coherent sleeping and awakening and incorporating a morning walk from 10 to 20 minutes outside to put your body's circadian clock for the day," she said. "Also be aware of exposure to blue light and limit screen time one to two hours before bedtime."

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.