6 long term-ways to manage stress | Health.D Cam

October 16, 20207min290
6 long term-tips-for-stress relieve

1.Exercise regularly once a week

Studies have shown that sweating is not only good for your body and brain, exercise also reduces stress. Exercise for 150 minutes a week and try to work out at the gym near your home. Whatever you choose to do, make sure it is something you enjoy. Exercise does not have to be strenuous, and you do not always need to go to the gym.

2.Do not rely on alcohol or drugs to reduce your stress

It may be tempting to concentrate your stressful day into a glass of wine to forget about it. But experts agree that alcohol, drugs and unhealthy foods are not good ways to relieve stress, especially in the long-term period. “Generally, one glass of wine is for relaxation and the other for problem solving,” Gupta said. But everyone wants to find a solution that is good for their health in the long term. Therefore, alcohol should not be used as a solution.

3.Cognitive therapy

Incorporating yoga into your exercise routine is a great way to boost your thinking. Yoga is not just about fitness, it is about meditation and breathing techniques, all of which can reduce stress. If you focus on the moment, focusing on your breath and body rather than what the people sitting next to you are doing, yoga can be a great relief.

A study conducted by researchers at Stockholm University in Sweden found that both yoga practice and behavioral therapy are forms of psychotherapy that help learners to change negative thoughts and behaviors to motivate yourself to respond differently to situations as an effective way to manage stress.

“Cognitive behavioral therapy and other practical strategies such as problem solving, time management and physical techniques such as yoga can help us respond better to stress,” says Gupta.

4.Do something mindfulness

Experts say that teaching yourself to focus on the present rather than worrying about the future or the past is an effective way to reduce stress. A study published in January 2017 in Psychological Research found that: Anxiety sufferers who engage in meditative meditation, a practice that has its origins in Eastern tradition where the practitioner focuses on a single point of tranquility, such as: breath, emotions, body, or a phrase. This shows a decrease in stress hormone levels and scarring on the body.

5.Spend time with friends and pets

“Spending time with family or friends that makes you feel good or finding a community where you share interests or issues can help reduce stress,” says Gupta. Pets also help relieve stress. A study published in Psychiatry found that compared to people without pets, pet owners had lower heart rates and blood pressure, especially when pets lived in the same room.

“It is easy to get away from society, especially when we spend a lot of time at work,” says Gupta. That is why it is so important to seek unconditional partnership and love from you, whether it be human or animal.

6.Eat good food and get enough sleep

“When you’re stressed, it’s easy to find sugary foods,” says Dossett. It gives you energy, but after eating sugar, it also has side effects. She recommends to get a Mediterranean diet rich in fruits and vegetables, whole grains, healthy fats and lean protein.

It is also important to get enough sleep. Gupta says people sleep less than they should. Dossett recommends seven to nine hours of sleep a night. You may think you do not have enough time to eat healthy and get enough sleep, right? “Now we try to think this way that you do not have time to get sick as well,” says Dossett. The investment is to take time to do a little meditation exercise, and taking a nap will provide unexpected benefits.

 

Article by: Health.D Cam

Source: everydayhealth

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