Stress, which refers to the biological response to internal and external stimuli, is largely divided into positive stress and negative stress. It has the advantage of increasing productivity and creativity as well as the driving force that enables you to achieve the goals you want to achieve. In addition, the ability to quickly respond to a rapidly changing environment is also a positive effect of stress. However, if excessive stress and mental tension that are difficult to bear continue for a long period of time, negative physiological reactions such as persistent fatigue, malaise, headache, and gastrointestinal disorders occur. In addition, if you feel threatened and anxious for a long time, it not only causes sleep disturbance due to mental exhaustion, but also can lead to the occurrence of psychiatric disorders such as depression, anxiety disorder, and panic disorder. In addition, excessive stress stimulates the secretion of cortisol hormone from the adrenal cortex, which lowers immune function, increases glucose levels, and constricts blood vessels, which increases the risk of various adult diseases and cancers. It can be said that the reason why stress is called the root of all diseases is due to these negative aspects. So, today we are going to talk about several ways that can help you relieve stress.
how to relieve stress
1. steady exercise
In order to properly manage and relieve stress, a regular lifestyle is the most important, and among them, regular exercise is known to play a large role in relieving stress. If you exercise regularly, such as walking, jogging, or biking for 30 to 60 minutes a day, at least 3 times a week, your brain releases endorphins, a natural antidepressant, which helps to control and relieve stress. . In addition, walking in a nearby park or mountain road while basking in the sun lowers the stress index and helps the synthesis of serotonin, known as the happiness hormone, so it has a beneficial effect on relieving stress.
2. Healthy Eating
In order to manage and relieve stress, it is also important to have a healthy and balanced diet. In particular, a healthy diet is most important because it is a direct factor that not only reduces stress but also prevents various diseases. In particular, it removes free radicals generated by stress and protects the body from cortisol secreted by stress. Nuts, whole grains, green tea, green vegetables, dark chocolate, milk, salmon, avocado, berries, citrus, and many other foods fall into the stress-relieving food group. Consumption of processed foods and beverages containing too much sugar also improves mood and helps relieve stress. However, these effects are temporary, and you will find sweet and stimulant foods again. And if this process is repeated, it is better to be careful, as there is a risk of increasing stress and causing problems such as weight gain and high cholesterol.
3. Abdominal breathing
Breathing in deeply and breathing out slowly through the stomach can also help relieve stress. The inhaled air goes deep into the lungs, supplying sufficient oxygen, and at the same time expelling waste products to help the body metabolize well. In addition, as the parasympathetic nervous system is activated, the heart rate is lowered, and it is said that it is possible to obtain the effect of calming the mood swings caused by stress. It is also said that meditation, where you focus on your thoughts and immerse yourself in quiet contemplation, can help relieve stress. It is said that if you close your eyes and focus on the sensations you feel in every corner of your body while watching, leaving the clutter in your head, it is said that it helps a lot in reducing stress.
4. Fragrance Therapy
Aroma therapy, such as smelling a good scent, can also help relieve mental tension and relieve stress properly. Smells release hormones and stimulate synapses in the brain that control bodily functions, creating a positive, pleasurable state. It is said that not only does it get rid of bad odors, but it also has the effect of alleviating stress and changing mood.
Other Stress Relief Habits In addition to the various methods introduced above, it is also important to get regular sleep by improving irregular sleep habits and to get enough sleep for stress management. In addition, the attitude of acknowledging one’s shortcomings and reducing the thoughts of over-achieving and perfecting tasks beyond one’s ability also help to prevent excessive stress and mental tension. Other than that, choosing your favorite hobbies and leisure activities and doing them consistently also helps to reduce negative energy and recharge your vitality.
