Rewire Your Mind On How To Reduce Stress And Feel Your Best

From minor crises to major challenges, stress is a part of our lives. but you can control and manage your stress response created by those circumstances. Prolonged stress increases the risk of chronic diseases, to which the human body is already more vulnerable, and affects overall well-being. That is why we must understand how to reduce stress and what effective steps we can take to relieve stress that will calm our minds and bodies.

The term STRESS which we frequently use in our day-to-day lives, is an effect created by the demands of life required for adjustment. As per renowned endocrinologist Hans Selye, stress word is used to describe the difficulties and strain experienced by living organisms. generally, it is this psychological state which acts as an alarm system to our body. this alarm system has a specific path within our body which connects the brain with the adrenaline gland (located on the kidney. this specific path gives direction to the adrenaline gland to secret stress hormones and as a result, our body experiences stressful state physiologically as well as psychologically.

Stress Meaning In Hindi – तनाव

What Is Stress, And Why Is It Harmful to Us?

Stress: It is defined as any type of change in the human body that causes emotional physical, or psychological strain.

Why it is Harmful: When the human brain senses a threat or danger, it releases a corticotropin-releasing hormone which signals the pituitary gland to release ACTH hormone. this ACTH(adrenocorticotropic hormone) induces the Adrenal gland to produce stress hormones, tightening your muscles, making your blood pressure and heart rate rise, and releasing a surge of fat and sugar to give you energy. When the threat takes a step back, the human body goes back to normal operations.

If you get stressed out easily and frequently, however, the stress becomes constant and causes ongoing harm, including chronic inflammation. The persistent activation of the immune system during this process sharply increases the risks for many diseases, including dementia, heart disease, and stroke.

Types Of Stress

Stress management can depend on the type of stress that an individual is experiencing. There are numerous stress relievers or therapies that can help reduce the harmful symptoms that stress can cause.

• Acute Stress

Acute stress can easily be categorized as a type of eustress (positive stress that comes from positive challenges or exciting experiences). This type of stress is short-term and often occurs in response to immediate pressures or demands. It’s the body’s natural response to perceived threats and can be triggered by situations like exams, deadlines, or arguments.

• Acute Episodic Stress

Chronic stress occurs when stressors are prolonged or recurring over an extended period. It can result from ongoing financial difficulties, relationship problems, or work-related issues. Chronic stress can have serious health implications if not managed properly.

• Chronic stress

Post-traumatic stress disorder is an example of this stress. Chronic stress leaves an individual’s body in a permanent state of alertness because you are habitually exposed to stressful or traumatic situations.

• Emotional stress
  
  Emotional stress arises from psychological factors such as worry, fear, or sadness. It can result from traumatic events, interpersonal conflicts, or feelings of inadequacy.
  
• Environmental Stress
  
  Environmental stressors include external factors such as noise, pollution, or overcrowding or not having a good and healthy work/personal.
  
• Financial Stress
  
  Financial stress arises from concerns about money, debt, or financial instability. It can have a significant impact on mental and emotional well-being.

 How To Control Stress And Anxiety

What strategies can help you control stress and anxiety quickly? There are several helpful techniques, such as deep breathing and meditation, etc., which are fast-acting tools that can be done anywhere and anytime.

So, let’s have a look and know how an individual can control stress and anxiety. Here is the list below:

1. Try Guided Imagery

Guided imagery is a fictitious, short mental vacation. This situation involves imagining yourself being in your “happy place.”

This can easily be done with a recording where an individual can listen to peaceful music or have someone walk him through a peaceful scene (audio). Or, once you know how to do it yourself, it is simple and easy for you to practice guided imagery on your own.

For example, simply close your eyes for a minute. Walk yourself through a peaceful and beautiful scene. Think about all the aesthetic experiences you engage in and allow yourself to feel like you’re there. You will start feeling relaxed and fresh. After a few minutes, slowly open your eyes and return to the present moment.

2. Meditate

Meditation allows for short-term stress relief and lasting stress management benefits. There are various forms of meditation to try. Each meditation exercise is unique and has its appeal.

You might develop a mantra that you repeat in your mind as you take slow, deep breaths. You can also take a few minutes to practice mindfulness, which involves being in the moment. Even you can include yoga for concentration and simply pay attention to what you see, feel, hear, touch, and smell.

3. Incorporate Practicing Progressive Muscle Relaxation

Progressive muscle relaxation involves relaxing all the muscles in the human body, group by group. If you want to start this muscle relaxation exercise, then you can start by practicing a few deep breath controls.

Slowly, you can work on tightening and relaxing each muscle group, starting with your forehead and moving down to your toes. 

With practice, you’ll learn to identify tension and tightness in your muscles and will be able to relax more easily. Each time you practice, you will experience a feeling of relaxation sweeping through your body. 

4. Focus on Breathing

While managing your stress and anxiety, always focus on your breathing ways it makes a big difference to your overall stress level. Because breathing techniques can calm your body and brain in just a few minutes.

The plus side of doing this is that no one around you will know you’re doing it. So, whether you’re in a stressful meeting or situation, breathing exercises could be a solution to reduce stress.

5. Take a Walk

Exercise is the best way to relieve stress and anxiety, and it works in minutes.  Taking a small walk allows you to enjoy a change of scenery, which can put you in a different frame of mind.

So, try to integrate a short walk around the office to get a break from a frustrating task or decide to go for a long walk in the park after work. Doing so will be an effective way to rejuvenate your mind and body.

How To Reduce Stress And Anxiety

There are several ways to manage stress and anxiety, such as long-term methods like medication, exercising, practicing yoga, etc. Moreover, there are a few foods that can help you relieve stress and anxiety. We know that different amounts and types of foods can impact our bodies, which control mood, emotions, and mental health.

So, let’s share the top 10 foods to relieve stress and anxiety, lift your energy level, and calm your mind and soul.  

1. Dark Chocolate

Dark chocolate is known worldwide for improving mood by increasing serotonin and endorphin hormone levels in the brain. It also effectively improves memory immunity.

Did you know you can also use dark chocolate for weight loss? Yes, it is recommended by many top dietitians to include it in the weight loss journey. Besides, it has an anti-inflation agent that boosts energy levels, lowers stress hormones, and releases oxytocin (to relax hormones). It has 60–70% cocoa, which is supposed to be effective in relieving stress levels in the human body.

2. Complex Carbs

The presence of carbohydrates in the human body increases the level of serotonin in the body, which helps boost mood and reduce stress. Additionally, carbohydrates also help stabilize blood pressure. A few of the most popular and common examples of complex carbs are whole-grain bread, pasta, potatoes, sweet potatoes, corn, breakfast cereals, etc.

3. Avocados

This fruit is rich in vitamins B and B6 and has heart-healthy fats that can be effective in relieving everyday stress. Whereas B6 helps make neurotransmitters like serotonin, which is also known as the “mood booster hormone.” Also, avocado benefits in numerous way which includes improved digestion, liver health, and excellent cosmetic properties.

4. Fatty Fish Is The Perfect Food For How To Reduce Stress

Fatty fish is rich in Omega-3 and vitamin D, and both of these nutrients are known for reducing stress and anxiety levels. Omega-3 fatty acids, along with stress management, protect against heart disease, depression, and premenstrual syndrome.

5. Warm Milk

Lukewarm contains tryptophan, the amino acid that prevents the production of serotonin. The presence of calcium in milk eases anxiety related to PMS (premenstrual) stress. Additionally, milk is also a good source of protein that helps with calming effects on the body as it lowers blood pressure levels.

6. Dry Fruits And Nuts For How To Reduce Stress

Nuts are an effective food item that can reduce inflammation in the arteries, thus lowering high cholesterol levels and regulating anxiety. The presence of selenium (a mineral that can help elevate mood), magnesium, vitamins B and E, and omega-3 fatty acids in nuts strengthens the immune system in stressful times. Some common examples of nuts are walnuts and peanuts. Also, you can use these dry fruits for weight loss.

7. Sweet Potato For How To Reduce Stress

Under stressful situations, the human body craves carbohydrates and sugary products, which is where we can replace this junk with healthy sweet potatoes. In various research studies, sweet potatoes are considered one of the main foods to relieve stress. The sweet potato benefits in many different ways as it contains vitamins, beta-carotene, and fiber, which are healthy and aid in processing carbohydrates easily.

8. Chamomile Tea

This herbal tea is the most popular among tea lovers for its healing properties. It is mainly used to relieve the problems of insomnia and gas that are caused by digestive disorders. Due to its easy availability and low cost, it can easily be included in the daily routine as one of the stress-relieving foods.

9. Broccoli For How To Reduce Stress

This green vegetable has nutrients like vitamin B and folic acid that help relieve anxiety, depression, and stress. Besides, it contains a high amount of vitamin C, even more than oranges which helps control blood pressure and high cholesterol levels. Also, this exotic green vegetable assists in strengthening the immune system, which ultimately helps in regulating stress levels.

10. Berries

Strawberries, blueberries, raspberries, etc. help reduce the production of excess stress hormones as they are high in vitamin C. Berry fruits are superfoods and are ideal for naturally improving mood. These berries are loaded with natural sources of sugar that also fulfill the urge for sugar under stressful conditions.

Summarization On How To Reduce Stress

Our brain plays a crucial role in our lives. If not taken care of, it may affect both mental and physical wellness. But yes, there are several uncontrolled feelings, such as intense thinking, feeling anxiety, etc., and all these factors start affecting you very deeply. However, you may find that medications are not helpful enough to get out of this trap.

Here at Fitelo, our mind coaches will sit with you and do a root analysis of your condition. Furthermore, deep intellectual therapies may help you gradually feel more at ease with your regular daily routine. Mind coaches will help you indulge yourself in meditation, relaxation techniques, breathing exercises, etc. In this way, you may be able to manage stress in a better way.

How To Reduce Stress And Lose Weight?

In today’s day-to-day life, it is common among most of us to feel low in energy, have a lot of stress, deal with insomnia, slow weight loss, and have weak digestion. What if we tell you there is a fix? Yes, we at Fitelo can help you resolve your issues. Let’s watch this short but informative video on the same and understand the science behind this.

Frequently Asked Questions

Q: How Do You Relieve Stress?

Ans: Under stress, the human body’s muscles get tense. But you can relieve that tension by stretching. For example: while sitting or standing, breathe in deeply, raise your arms overhead, lace your fingers together, stretch, release your fingers, and exhale as you lower your arms to each side.

Q: How To Reduce Stress In 5 Minutes?

Ans: However, not every time we can take a nap, hike a fourteener, or read a novel. But here are a few ways to reduce stress in five minutes or less. You can have chocolate, meditate, go for a small or long walk, etc.

Q: How To Reduce Stress And Improve Mental Health?

Ans: To manage your physical and mental health, the key is to indulge yourself in physical activities. Joining a gym, taking a dance class, or exercising outside are some examples.

Q: What Can I Eat If I’m Stressed Out?

Ans: Start avoiding sugary snacks and junk foods. Always try to include natural foods such as fruits and vegetables, which are always good. Also, you can include fish with high levels of omega-3 fatty acids, which are good for reducing the symptoms of stress.

Q: What Is An Example Of Body Stress?

Ans: Inadequate sleep or oversleeping can cause stress, but many other factors cause stress in the body. For example, when you travel frequently or stay up late in the night, your body feels stressed and you feel lethargic. This is physical stress. But the pain of emotional stress can sometimes hit harder than any other type of stress.

Fun Fact

What can a diet plan do? Well, hear it from the person who lost 9 KGs in 30 days without visiting the gym or taking any medicines or supplements. Aarti’s weight loss transformation through a customized diet plan by Fitelo is proof of how a good diet is all you need for your overall health.

Contact Us Today

We understand it is a bit tricky which diet plan will work for you and which will not, it can be complicated and confusing, hence you need to consult a professional. So, contact us today if you are looking for a customized diet plan or any diet plans, and we will help you fulfill your new year’s resolution.

Disclaimer

This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.