Reduce Stress: 7 Tips For A Healthier Life

reduce stress

In this article, we’ll share some powerful and effective tips to reduce stress and live a happier life.

Introduction

Long term experience of stress and daily hassles can increase the probability of heart diseases. If you already are at risk of these ailments due to your family history, you may want to be a little more careful about the stress and anxiety you face.

Tips To Reduce Stress

Stress can be due to your work, family life, or traumatic life incidents. Even if you cannot reduce the various causes of stress in your life, you can take out time from your daily schedule to destress.

Also Read: Can Stress Lead To Erectile Dysfunction?

1. Exercise Regularly

When you experience stress, your body produces a hormone called cortisol. High volumes of cortisol in your blood for longer periods can cause your blood vessels to constrict leading to heart problems. Regular and moderate exercise acts as an antidote to cortisol production.

It reduces the production of cortisol in your body hence, preventing its detrimental effects. Exercise also helps your body produce happiness-inducing hormones called endorphins. This also helps your body counter the effects of stress on your heart.

Be sure to choose a form of exercise that you find most pleasurable. The activity is also beneficial if you enjoy what you do. For existing heart patients, it is recommended to consult your doctor before beginning an exercise regime.

2. Express Your Emotions Adequately

Bottled up emotions can lead to a host of physical and mental health problems. Stress caused due to trauma is often alleviated when a person does not grieve properly.

Your body in a heightened emotional state activates the emergency system of the body called the Sympathetic Nervous System. This part of the peripheral nervous system is also responsible for producing cortisol and other stress hormones.

When an emotion is expressed or mitigated, the body goes back to a normal state. In this way, the harmful stress hormones disintegrate before exhibiting their effects on the body.

Thus next time when you feel happy, sad, or angry, make sure you express your emotions appropriately to maintain the stable functioning of your body and heart.

3. Relaxation Techniques: Yoga and Mindfulness Meditation

A major reason behind the detrimental effects of stress on your body is because we do not give ourselves the time to relax. Our mind and our body need to relax after a hard day of work to rejuvenate itself and stay healthy.

Among the various relaxation techniques, there are, yoga and meditation have been concluded as the most effective.

Yoga involves a series of body postures and breathing exercises that help your mind and body to calm down. Yoga body postures improve the agility of the body and increase blood flow. Increased blood circulation is beneficial to keep your heart functioning more efficiently in the long run.

Mindfulness meditation is a form of focused meditation that requires us to concentrate on the here and now of things. Anxiety induced stress is a major cause of heart diseases. Mindfulness meditation deals with this anxiety by calming our minds and helping to focus on the present.

It works on the biofeedback principle in which you focus on your bodily functions such as breathing. By this, we learn to regulate our body functionality patterns and can control it when faced with stress.

4. Practise Self Reflection

Maintaining a journal has often been reported to take our minds off stress-inducing factors in our lives. This process is an essential detox as it lets us take time out of our busy schedule to relax, pay attention to what is important, and re-start our work with renewed energy.

You can maintain a daily journal in which you write about your day, make plans for your future, etc. All these activities are proven to reduce your anxiety and stress and let you stay healthy.

5. Quality Sleep

Like every well-oiled machine, your body also needs time to rest and rejuvenate itself. Your heart is one of the organs that keep functioning 24×7. It only slows down a little when you sleep.

Due to excessive workload and other stressors, many people do away with the hours of sleep that their body needs to recuperate itself. If you wish to keep your heart running for a long time, you may want to ensure quality sleep time in your daily schedule.

11 pm to 3 am is considered to be the golden hours for sleep. If the body receives adequate deep sleep during this time, it functions efficiently and effectively. This is also because the body cuts down on the production of cortisol.

6. Prioritize Your Daily Schedules and Social Interactions

It could be a nagging acquaintance or an uncooperative colleague, but oftentimes it is the interaction that we have with people that induce stress in us. We may not be able to avoid some of these interactions, but we can balance them out with meaningful ones.

Spending time with your friends and family will do you more wonders that you think. A host of mental disorders is caused due to feelings of inadequacy and loneliness. According to the principles of mind-body integration, what happens to your mind happens to your body.

Thus be sure to include a phone call to your friends and dinner time with your family to stay stress-free and heart-healthy.

Your pets can also be great sources of stress reduction. Spending time with animals is found to increase the production of oxytocin in your body. This is another feel-good hormone. If you do not have pets, you can always visit a rescue shelter or the nearby park to play with them.

Hugs are also proven to increase the production of endorphins and oxytocin in your body.

7. Make Time for ‘Me’ Time

As much as it is important to spend time with your loved ones, it is equally important to spend time with yourself. You can find alone time by taking a walk in the park, reading a book, listening to music, indulging in your favorite meal, decluttering your home, or simply sitting still.

Whatever you do, deliberately try not to bring your daily life stressors into this time. Prioritizing alone time can help you reorganize your mind space. This practice goes a long way in understanding what is important in life and perceiving fewer things as stressful.

Conclusion

No form of stress in life translates to a healthy heart. Even though having no stress can be practically impossible, making deliberate efforts to reduce the same will always be fruitful.

The bottom line remains: When you start to prioritize yourself and not the stress, your heart will stay healthy and happy.