Stress is one of the most important factors that negatively affects our health, but also our lives, so we offer you 13 ways to get rid of stress that work immediately.
Here you will find the best ways that really work in the fight against stress. This is a complete guide to stress and methods to relieve it.
You will find out how stress negatively affects your body and damages your health.
How to get rid of stress
We live in a time when greater and higher demands are constantly being placed on us.
Excessive demands, whether for work or personal life, are being imposed on us from all sides. Even the demands on today’s relations are constantly increasing. All this puts us in stress more and more often.
Today’s digital age of the Internet does not help at all. On the contrary, it makes things worse and worse.
Therefore, it is essential to know how to get rid of stress and how to work with it at all, because otherwise we can seriously endanger our health and our lives.
There are a number of methods, techniques and exercises to help you manage and get rid of stress. A different method will work for everyone, so it’s up to everyone to find your own way to get rid of stress.
What is stress?
Stress is the body’s response to any change that requires adjustment or response. The body responds to these changes with physical, mental and emotional reactions.
Stress is a situation that elicits a certain biological response. When you perceive a threat or a serious challenge, chemicals and hormones grow throughout the body.
Stress triggers a response to a fight, protecting us from danger and a threat we can fight or escape.
When we sense danger, whether real or imaginary, the body’s defenses cause a reaction and the body enters a high speed through a rapid automatic process known as a reaction to combat.
Heart rate speeds up, the hormone stress cortisol and others are flushed out into the body.
Too much constant stress can have a negative impact on our long-term health.
Stress is not necessarily a bad thing. It was stress that helped our ancestors survive, and it is just as important in today’s world. It can be beneficial to help you avoid an accident, to meet a fixed deadline.
We all feel stressed at times, but what one person considers stressful can vary greatly from person to person.
An example would be a public appearance and speaking in front of a crowd. Some love excitement, adrenaline and the feeling of such an experience, and others are paralyzed by stress, fear and thinking.
Find out how fear negatively affects your life and how to turn it around once and for all.
Stress is not always a bad thing. For example, your wedding day can be considered a good form of stress.
But the stress should be temporary. Once you have gone through a moment of struggle or action, your heart rate should slow down, your breathing and your muscles should relax.
In a short time, your body should return to its natural state without lasting negative effects.
On the other hand, severe, frequent, or long-term stress can be mentally and physically harmful.
How does stress affect health?
The human body is designed to experience stress and respond to it. Stress can be positive, for example, for gaining more responsibility, or keeping us alert so that we are prepared to avoid danger.
Stress becomes negative and anxious when someone faces constant challenges without relief or relaxation between challenges. As a result, the person has overworked himself and the tension has caused stress and possibly anxiety.
Read also: How to get rid of Depression!
This can lead to physical symptoms such as headaches, nausea, high blood pressure, chest pain and sleep problems. Research suggests that stress can also cause or worsen certain symptoms or illnesses.
Stress also becomes even more harmful when people use alcohol, tobacco or drugs to try to relieve stress. Unfortunately, instead of relieving stress and returning the body to a relaxed state, these substances tend to keep the body under stress and cause other problems.
One scientific study even shows that stress can lead to memory loss and brain shrinkage. Therefore, we must not take stress lightly.
Stress-induced changes in the body
Stress slows down normal bodily functions such as the digestive and immune systems. All resources can then focus on rapid breathing, blood flow, alertness and muscle utilization.
The body changes during stress as follows:
- Increase in blood pressure and heart rate
- Breathing is faster
- The digestive system slows down
- Immune activity is declining
- The muscles are tense and contracted
- Increased alertness prevents sleep
What are the warning signs of stress?
Chronic stress can limit the body’s natural defenses, leading to a variety of physical symptoms, including the following:
- Pain in general
- Digestive and eating disorders
- Increase or loss of appetite
- Muscle tension in the body, muscles mainly the face, neck, or shoulders
- Sleep problems
- Accelerated heart rate
- Increased pressure
- Poor breathing
- Cold and sweaty palms
- Fatigue and exhaustion
- Trembling and shaking
- Weight gain or loss
- Stomach problems such as constipation or diarrhea
- Sexual problems
How to get rid of stress
Below are 13 ways to get rid of stress that are the most effective and work right away. It’s up to you which way you choose, but I recommend trying all or a combination of them and finding your favorite to relieve stress. Remember that we each have a different and individual body and therefore the same will never work for everyone.
1. Meditation is the most effective way to get rid of stress
Meditation is a powerful tool for awakening new nerve connections and even for transforming brain areas. Researchers have found that meditation can even change the structure of the brain in ways that reduce the usual patterns of stress and promote inner peace.
For example, research conducted by Harvard University and Massachusetts General Hospital found that after just eight weeks of meditation, participants experienced favorable growth in brain areas associated with memory, learning, empathy, self-esteem, and stress regulation. In addition, the meditators had reduced feelings of anxiety and greater feelings of calm.
In meditation, you move from activity to silence. You will overcome noisy and disturbing thoughts in your mind and enter a state of calm vigilance. You are in a state of deep rest, yet your mind is fully awake and awake.
In this state of calm alertness, the body experiences many healing effects such as:
- Decreased heart rate
- Normalization of blood pressure
- Deeper breathing
- Reduced production of stress hormones, including cortisol and adrenaline
- Enhanced immunity
- More efficient use of oxygen in the body
- Reduction of inflammation in the body
When you meditate regularly, you give your body all the benefits of deep rest, which gradually help to release the accumulated effects of chronic stress and restore your body to a natural state of balance and health.
Meditation is the number one process for getting rid of stress and you should meditate ideally every day. Ideally, create a morning ritual from meditation.
It is one of the best morning rituals ever. Meditation is the best prevention for mental disorders and helps optimize your mental health.
In general, relaxation is a very effective form of stress management.
Relaxation is basically rest, absolute relaxation and inner calming. Many people think that it is enough to relax only at the level of the body, but in reality it is only partial relaxation that does not have long-term and effective results.
Whenever we want to make a lasting and effective change in our lives, we must always connect all levels of our being, such as body, mind and soul.
This profound state should take place at all levels so as to regenerate the body, relax muscles and muscle tension, mental tension, relieve us of stress and negative emotions.
Relaxation is a physical state of deep rest that changes physical and emotional responses to stress (decrease in heart rate, blood pressure, respiratory rate and muscle tension).
All this should lead to inner calming of balance, better physical and mental health and a happy life.
3. Exercise is an effective way to get rid of stress
Exercise is one of the most important things you can do to fight stress.
The physical benefits of exercise such as improving fitness, relieving stress, anxiety and fighting the disease have been scientifically proven several times and it is recommended to be physically active if you want to improve your physical and mental health.
Exercise is also considered vital for maintaining mental fitness and helps significantly reduce stress.
Studies show that exercise is very effective in reducing fatigue, improving alertness and concentration, and improving overall cognitive function. This can be very helpful when stress is depleting your energy and reducing your ability to concentrate.
When stress affects the brain, it is intertwined with the many nerve connections that we perceive and feel in the rest of the body. So it makes sense that if your body feels better, it will have a positive effect on your mind.
Exercise and other physical activity produce endorphins and other happiness hormones such as serotonin, dopamine and other hormones in the brain that act as natural painkillers and also improve sleep capacity, which again and again reduces stress.
Meditation, acupuncture, massage therapy, and even deep breathing can cause your body to produce endorphins.
Researchers have found and shown that regular aerobic exercise reduces overall stress levels, increases and stabilizes mood, improves sleep and improves self-esteem. Even five minutes of aerobic exercise can stimulate the effects of stress and anxiety.
The biggest benefits of exercise are when you exercise regularly. People who exercise regularly have been scientifically proven to be less likely to experience stress and anxiety than those who do not exercise.
How exercise helps fight stress
- Stress hormones: Exercise reduces your body’s stress hormones, such as cortisol, over a long period of time. It also helps release endorphins, which are hormones that improve your mood and act as natural painkillers.
- Sleep: Exercise can also improve the quality of sleep, which can be negatively affected by stress and anxiety.
- Self-confidence: When you exercise regularly, you can feel better and more confident in relation to your body, which in turn promotes well-being that helps fight stress.
Try to find an exercise or activity that you enjoy, the choice is yours.
There are a number of exercises and sports activities that you can do just to choose.
It can be, for example, walking and walking, or dancing, running, swimming or yoga and the like.
Activities such as walking or yoga, which involve repetitive movements of large muscle groups, can be especially effective in the process of relieving stress.
Exercise relieves stress not only physical but also mental.
It’s true, that laughter is a very powerful medicine and it is also free and everywhere.
It connects people in a way that causes healthy physical and emotional changes in the body.
Laughter strengthens your immune system, improves your mood, reduces pain and protects you from the harmful effects of stress, and if you are already stressed, it will relieve you of stress very quickly and easily.
Nothing works faster or more reliable to get your mind and body back into balance than a good laugh.
Humor relieves your burdens, worries, problems and most importantly inspires and connects you with others and maintains a good mood and well-being.
It also helps to release anger and negative emotions and helps in the process of forgiveness. Well, isn’t it amazing how many benefits laughter has? It’s free and everywhere.
Laughter and its benefits
When you laugh, it’s hard to feel anxious and stress. It’s good for your health and there are several ways it can help relieve stress:
- Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress and your muscles are relaxed for up to 45 minutes afterwards.
- Laughter strengthens the immune system. Laughter lowers stress hormones and increases immune cells and antibodies to fight infections, increasing your resistance to disease.
- Laughter triggers the release of endorphins, naturally occurring chemicals in the body. Endorphins promote overall well-being and may even temporarily relieve pain.
- Laughter protects the heart. Laughter improves blood vessel function and increases blood flow, which can help protect you from heart attacks and other cardiovascular problems.
- Laughter burns calories. Well, it’s not a substitute for exercise or time spent at the gym, but one study found that laughing for 10 to 15 minutes a day can burn about 40 calories. Yes, laughter is also an effective tool for losing weight, because it also promotes mental well-being and improves our mental and physical health. And stress is a big killer for getting an ideal figure and, conversely, leads to overeating, which leads to weight gain and unhealthy eating.
- Laughter relieves the anger. Nothing dispels anger and conflict faster than shared laughter. When you look at the funny side, you can put issues in perspective and allow you to move away from confrontations without holding on to bitterness or indignation.
- Laughter can even help you live longer. A study in Norway found that people with a strong sense of humor survived those who did not laugh so much. The difference was especially noticeable in those who fight cancer.
5. Listening to relaxation and meditation music
Listening to music can have very deep relaxing effects on our body and mind.
Slowly stimulated instrumental music can trigger a relaxing response by helping to lower blood pressure and heart rate, and especially stress hormones such as cortisol.
Some types of classical, Celtic, Native American and Indian music can be especially soothing, but it is also effective to listen to the music you enjoy.
The effectiveness of meditation and relaxation music in reducing stress has been proven scientifically proven.
People who actively listen to meditation and relaxation music are less stressed and better able to manage stress and stressful situations. But even when they are stressed, music will help them achieve inner harmony and balance.
The sounds of nature can also be very soothing. Therefore, they are often incorporated into relaxation and meditation music.
Listening to the music you like can be a good way to get rid of stress.
Finally, it improves the quality of sleep and has many other proven effects on the body, mind and soul.
6. Deep breathing is an effective way to get rid of stress
You may have heard that deep breathing exercises can relieve stress.
Unlike some other techniques that reduce stress, research shows that breathing techniques are not only very effective in reducing stress in our lives, but are very easy to learn and practical to use anytime, anywhere.
It may sound strange, but many people don’t really breathe properly. Natural breathing involves your diaphragm (big muscle in your abdomen).
When you inhale, your stomach should expand. When you exhale, your belly should drop. This is known as diaphragmatic breathing.
Over time, people forget how to breathe in this way and instead use their chest and shoulders and cause short and shallow breaths, which can increase stress and anxiety, among other things.
Fortunately, it’s never too late to learn how to breathe properly and how to protect yourself from stress. Practice this simple exercise to improve your diaphragmatic breathing, which will help you relieve stress and improve your overall life.
- Find a comfortable position and it doesn’t matter if you lie on your back or sit. If you’re sitting, make sure your back is straight.
- Close your eyes. Alternatively, you may have your eyes open, but in the end you will probably want to have your eyes closed. Closed eyes will help you focus on the mechanics of breathing rather than external disturbing stimuli.
- Put one hand on your stomach and the other on your chest.
- Inhale several times as you would breathe normally at any other time. Does your belly rise and fall with each inhale and exhale? If you can answer yes, that’s great. This is a natural way of breathing. If your abdomen remains motionless, but your breasts (chest) rise and fall with each inhale and exhale, then practice breathing by letting your abdomen rise and fall as you inhale and exhale. You can consciously help, for example, the visualization and creation of a mental image in your mind as you inhale into the abdomen (diaphragm) and exhale from it again.
- Continue to take a deep breath and focus only on the movement of the abdomen.
- Keep going as long as you want or until the stress subsides.
There are a number of different exercises that will help you and relieve you of stress. It’s up to you which exercise you choose.
7. Gratitude also helps relieve stress
Research has shown that people who practice gratitude are happier, more satisfied with life and less stressful.
Gratitude is the way to focus on everything positive in your life. This leaves no room for negative aspects that can cause negative emotions, stress and anxiety.
With the help of a diary of gratitude, we can turn our lives around and improve our happiness, but we can also be happier in life.
People who are happy with their lives thus experience much less stress than other people. Gratitude is the way to change your life from the ground up.
When you start to get stressed, spend a few minutes looking through your diary of gratitude and remember what you really care about and what you are grateful for and the stress will slowly start to disappear.
8. Spend time with your pet
Spending time with your pet is a relaxing and enjoyable way to get rid of stress while improving your mood as well as your mental health.
Interactions with pets can help release oxytocin, a chemical in the brain that promotes a positive mood. Indeed, scientific research confirms that spending time with pets reduces stress with oxytocin.
Having a pet can also help relieve stress by giving you a purpose, keeping you constantly active and providing company, which are all qualities that help reduce anxiety and stress.
In addition, you can combine this step with the step below and that is a stay in nature. You can get two in one and even more effective to relieve stress and anxiety.
9. Cuddling and sex
Cuddling, kissing, hugging and sex can help relieve stress. Yes, we can even alleviate or get rid of stress in such a pleasant way.
Scientific studies show how much cuddling, sex and other games and positive physical contact can relieve stress, as the stress hormone cortisol is reduced and the hormone oxytocin is released. This can help lower blood pressure and heart rate, which are physical symptoms of stress.
Sex is a great and at the same time the most pleasant way to get rid of stress, or at least relieve it.
The benefits include the release of endorphins and other hormones that improve mood. It’s also a great workout, which in itself is an effective stress reliever
Yoga is an exercise of mind and body that combines physical poses, controlled breathing and meditation or relaxation.
Yoga can help reduce stress, lower blood pressure and lower your heart rate. And almost everyone can do it.
Yoga is an exercise of the mind and body that is considered one of many types of exercise that has very extensive effects on our body, mind and soul and at the same time it is a reliable way to get rid of stress.
Also, it’s an amazing exercise that connects psychosomatics especially for the balance of body, mind and soul.
Yoga combines physical and mental disciplines that can help you achieve inner balance and harmony of body and mind. This can help you relax and manage stress and anxiety.
Yoga has many styles, forms and intensities. Hatha yoga in particular can be a good choice for coping with stress.
11. Stay in nature
Did you know that a new study reveals that just 20 minutes in nature and contact with it will significantly reduce stress hormone levels?
Many people greatly underestimate the power and strength of Mother Earth and nature herself.
Today, people are increasingly turning away from nature and contact with it, but nature has the incredible power to heal and return man to balance.
I recommend going for a walk of at least half an hour every day or at least the next day and being in the countryside for a few hours once a week.
If you spend time in nature, you can relieve stress and anxiety, improve your mood and strengthen your feelings of happiness and well-being.
In order for the stay in nature to have maximum effects, I recommend leaving all the facilities at home. Yes no phone, headphones, music, tablet, laptop and more.
Connect with nature, listen to the wind and the leaves of the tree, listen to the river.
Nature, like meditation, can get you more into itself, its heart, and connect you to the source. Use this opportunity for deep self-knowledge.
If we are constantly distracted by external stimuli (internet, mobile and others), then we are disconnected from ourselves and from nature.
Therefore, regain your connection to yourself, your heart, nature and the whole universe.
You will deepen your intuition, heal yourself, get rid of stress, gain new inspiring thoughts and improve your mental well-being.
12. Present moment as a way to get rid of stress
Almost all our problems and misfortunes are caused by fibers from the past, especially events that have brought us sadness, anger, injury or other negative stimuli.
It’s as if our minds can’t leave the past even though we know we can’t logically get back what happened.
The vast majority of stress and anxiety that people experience is caused by fears about the future, such as events and situations of what will or could be.
Even these events and situations do not have to come true, sometimes they are practically impossible and it is just our nonsensical scenarios in our heads and yet they evoke negative feelings, anxiety and stress in us.
The only thing we can control is the present moment here and now what we think, feel and act in at the moment. The past is gone forever and the future is uncertain.
The present is everything we have under control. Moreover, the present is the cornerstone of the future.
If we learn to persevere with the present moment, then all fears and fears about the future will disappear, but also everything negative that connects us to the past.
Here and now there is a state of being and in a state of being it is not possible to experience stress, anxiety or any other negative feelings.
The present moment is a very effective way to get rid of stress and free yourself from the worries of the past and fears of the future.
One scientific study shows that the present moment helps relieve stress.
A useful exercise to practice is to just sit quietly and your eyes free to focus on the area on the ground about 3 feet in front of you.
Start paying attention to your breath, and only your breath. When you inhale, you feel your breath pass through your lips or into your nose. Feel your chest or stomach widen and contract. Leave any thoughts that interrupt the light drift – you are in the moment.
13. Good sleep is a way to get rid of stress
Sleep is a powerful stress reducer. After regular and especially quality sleep, the body is restored, concentration is improved, mood is regulated and much more.
You will be better able to handle problems and you will be better able to handle stress and stressful situations when you are well rested.
On the other hand, lack of sleep reduces your energy and reduces mental purity. Sleep duration is not as important as sleep quality. Good sleep is an important part of getting rid of stress.
A study by the National Center for Biotechnology Information found that sleep loss led to elevated cortisol levels next evening.
Cortisol is a steroid hormone that the adrenal glands produce in response to stress.
Elevated cortisol not only affects sleep, but if cortisol levels remain high, it can lead to headaches, high blood pressure and even sleep problems, which makes the problem worse.
If you are stressed, you can sleep less and have a lower overall sleep quality. Many physiological changes occur in this sleep-stress relationship.
The presence of stress increases the levels of cortisol, a hormone that stimulates alertness and alertness, increases heart rate and blood pressure. This makes it impossible to achieve quality and deep sleep.
Cortisol levels usually drop in the evening as one of the body’s natural sleep patterns. High levels of cortisol at night disrupt the release of melatonin, a hormone that is essential for regulating sleep and wake cycles.
Poor sleep alone can further affect your cortisol, causing this hormone to rise when it would otherwise be at a low level.