Ah! That feel of adrenaline rush in our veins, or the sudden surge of cortisol flooding our systems – we’ve all experienced it, right? When your heart beats like there’s no tomorrow and an overwhelming feeling overtakes you. Stress takes varying forms in different people and situations. How do you de-stress mentally in such situations?
For some people, facing their boss or giving a presentation might be stressful. While for some getting into an argument or facing their fears might be a trigger for a stressful reaction.
What you need to understand is that stress is an inevitable part of life, and you can’t let it intimidate you. You need to be able to embrace all kinds of emotions that swell within you, stress being one of them. It’s human nature to feel stressed out under certain conditions, but in no way does that mean that you cannot keep it in check.
How to de-stress yourself instantly?
The power of the mind to keep yourself calm in stressful conditions cannot be underestimated. Your body has the ability to release brain signals that, in turn, slows down your blood flow to the brain and also reduces activity in the organs and muscles.
If you feel the hysteria taking the better of you, here are some mindful tips to de-stress yourself and calm your inner senses and maintain the perfect peaceful demeanor.
1. Know Where Your Stress Triggers Lie
Identify the factors within your internal and external environment that seem to stress you out. Each one of us has certain triggers that make our blood boil and our heart race. Once you are able to identify the stress triggers categorically, you feel empowered to combat them head-on.
You need to prevent the toxic buildup of stress that mentally and physically drains your body. Maintain a log of your reactions and know-how and when to consciously change your behavior.
2. Sweat away the stress
Exercise can do wonders in helping you change the way you view life. Be it in the form of a 10-minute brisk walk, jogging, or an intense workout.
You just need to be able to find your zone and get down to work before stress eats you away. Did you know that as less as 10 minutes of walk can enrich mental clarity and improve sleep quality?
Endorphins are released in your brain when you are exercising, which in turn decreases the stress hormone, cortisol. Meditate, concentrate on your breathing, do yoga, or dance that stress away. Exercise in any form is a blessing when nothing makes sense!
3. Laughter is the best medicine
A good laugh always has the ability to enlighten your spirits and make you feel alive. According to research, a good laugh can improve the quality of your life.
It reduced artery inflammation, decreases the stress hormone, and increases the level of HDL. A light-hearted movie, novel, a viral video, or memes – do whatever that makes you laugh. Talking to a friend with a good sense of humor can be a great fix too.
4. Tune in to De-Stress
I doubt there is anybody out there who hasn’t discovered the therapeutic effect of music. Music has the miraculous ability to cure you of your miseries and transport you to another world.
When you tune in to slow-paced instrumental music, especially for the purpose of relaxing, stress hormones are reduced. Your heart rate and blood pressure also lowers.
5. Go on a digital detox
With the proliferation of social media in all walks of life, we are inundated with an exodus of information. Screen times have drastically increased, and we seem to have become slaves to it.
We’re so used to staying tuned into social media that we forget to truly enjoy the moment. Texts, emails, social media notifications. We need to live more mindfully, then wasting our time seeking social validation all the time.
6. Chew Gum – Yes You Heard That Right!
Chewing gum can help you concentrate on things that you have been putting off for a long time now. Research has proven that chewing a gum elevates your attention spans by 67%. Anxiety also reaches a low ebb without you having to do anything about it consciously!
7. Green Tea – A Quick Fix!
Whether it’s the mental anxiety that you want to combat or your metabolism issues – green tea is here to your rescue. Theanine, a flavor adding element in green tea, is known to relax your nerves and senses.
It also serves as a caffeine antagonist and works well to nullify the stimulating effects of caffeinated beverages. Make green tea, your best friend, and drink it, preferably early in the morning and just before bedtime. It helps promote feelings of calmness and warmth.
8. Reconnect with Old Friends
Show some love and surround yourself with people who uplift you and are your well-wishers. Negative energy is never welcome and can suck away at your ability to think productively.
Socially-connected people are known to experience lower levels of stress and find stability and meaning in little things in life. Intimate acts of love like hugging and kissing can be a great de-stressor after a long, tiring day.
9. Indulge in Mood-Boosting Foods
Looking for ways to tame your stress? Oftentimes, our stress levels reach unacceptable levels, and what you eat can have a profound influence on your moods and emotions.
What do you crave when you’re frazzled? Most of us get involved in impulsive eating; however, by making well-informed food choices, we can effectively manage our stress. Here are some suggestions:
- An antioxidant-rich dark chocolate
- Healthy, unrefined carbs like sweet potatoes and whole grains.
- Avocados, rich in Omega-3 Fatty Acids
- Warm milk for a good night’s sleep
- Berries and citrus fruits rich in Vitamin C
- Fiber-rich foods like nuts and flaxseed
10. Leverage The Power of Visualization
We often put our minds on overdrive, worrying about the future, or ruminating on our past. For this very reason, you need to be able to let go of what’s happened and concentrate on bettering our future.
Think about the people and things that bring you joy. Envision an ideal day that you would like to spend by the sea-side or maybe visualize yourself, achieving the most passionate goal of your life.
Take a deep breath, trust your instincts, and have the resilience and vision to take the world by storm. If you drown yourself in your own miseries, nobody can help you succeed. How you de-stress yourself mentally is what matters in the long run.