The Wimbledon Training Guide – 10 Proven Ways to Reduce Stress
Prolonged stress is bad for your health, as it can manifest itself as both a physical and a menta health problem. This stress can also lead to high blood pressure, which puts additional pressure on the blood vessels in the heart and brain.
Stress can cause many health issues, including insomnia, increased blood sugar levels, decreased libido, be hazardous to your heart health and mental health. This is why it is vitally important to reduce the amount of stress you suffer from.
Here are 10 proven ways to reduce stress.
- Exercise
Exercise lowers you’re the stress hormones, such as cortisol, in your body. It also helps to release endorphins, which are chemicals that boost your mood and are the body’s painkillers. It will also help you sleep better and give you confidence.
2. Deep breathing exercises
Cortisol in your bloodstream triggers your sympathetic nervous system, signalling the fright, flight or fight response in your body. As a response to this, your heart’s beat will increase, your breathing will quicken and your blood vessels will constrict to conserve blood flow to your vital organs. Controlling your breathing by doing deep breathing exercises to override this response will stimulate your parasympathetic nervous system and help you relax.
Understanding how to control your breathing is very helpful in fighting panic attacks.
3. Take control
Feeling yourself losing control is a key player in what causes that panicked feeing. The act of taking control is empowering, and might instantly relieve some of the panic that you feel. Saying no and forcing yourself to stop procrastinating is part of taking control.
4. Spend time with your loved ones
Sending time with your loved ones is a certain way to help you get through stressful times. Socialising helps your body to release Oxytocin; a natural stress reliever that reduces the effect of Cortisol.
While you are hanging out with your loved ones, give them a hug. Increased physical contact, such as hugging, kissing, cuddling and sex can also relieve stress.
5. Laugh
Laughter has the ability to improve your immune system and overall mood. It not only relaxes your body; it can also lead to you feeling better.
6. Reduce your caffeine intake
Caffeine is a stimulant that can be found in foods like coffee, tea, energy drinks and chocolate. High doses of caffeine increase your anxiety levels and makes it harder to sleep.
7. Chew gum
The activity of chewing gum is thought to relax the tension found in your jaw muscles and increases the blood flow to your brain.
8. Yoga
Yoga is a popular method of exercise that also helps you to relieve stress, promotes a feeling of calm, and includes body’s tone and flexibility.
9. Mindfulness
Mindfulness is a manner of thinking, to decrease the amount of time your mind spends wandering. It can be very helpful in reducing the effects of negative thinking that cause anxiety.
10. Listen to soothing music
Music can have a very relaxing effect on the individual’s body. Slow-paced instrumental music will help you feel more tranquil and lower your blood pressure, heart rate and reduce stress hormones releasing in your body.
Classical, Celtic, Native American and Indian music along with nature sounds, have a relaxing effect on the body.
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