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It should come as no surprise that we live in one of the most stressful times in our history.
Many factors contribute to the high levels of stress that are experienced today. From economic uncertainties to increased job demands, family and personal conflicts, health-related issues, financial strain, global conflicts, and the increase in violent crimes, stress is embedded in our everyday lives and does not appear to be improving.
There has been an increase in the amount of stress in younger adults as well with causes relating to loneliness, education, and financial strain.
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According to the American Psychological Association (LINK), stress can either be positive or negative, usually brief and situational, and is a natural protective response. However, if stress occurs over an extended period, it can lead to chronic stress.
Chronic stress has negative impacts on our health and well-being and affects every system of our bodies including the musculoskeletal, cardiovascular, respiratory, reproductive, gastrointestinal, nervous, and endocrine systems (LINK)
Chronic stress has negative impacts on mental health as well causing increased fatigue, anxiety, depression, and irritability. If not properly managed and controlled stress can eventually lead to disease as well as poor coping strategies such as drinking, smoking, and overeating.
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There are healthier and natural ways to cope with stress as discussed in this blog.
Adopting these simple strategies can greatly reduce the amount of daily stress, reduce the symptoms related to stress, and possibly even reverse or prevent stress-related diseases and illnesses. So without further ado, letâs dive into my 6 simple ways to relieve stress.
Exercise
Believe it or not, exercise is one of the most important activities for reducing stress and improving overall mental and physical health.
Regular exercise can have profound effects on health overall including improved blood glucose levels, improved regulation of hormones, improved cardiovascular and respiratory functioning, and improved body mass composition. Exercise also helps to strengthen bones, increase muscle mass, improve cognitive function and overall brain health, and improve sleep.
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Exercise not only has positive effects on our physical health but also has profound effects on our mental health as well. According to MedlinePlus (LINK), your body releases chemicals when you exercise which improves your mood and helps manage anxiety, depression, and stress.
So donât dismiss what a good exercise routine could do for your mind, body, and soul. It just may be one of the keys to curing various types of chronic illnesses.
Most people find it difficult, however, to start and maintain a regular exercise routine. Some of the best ways to get started with an exercise regimen are to start light, start easy, and start with a physical activity that you enjoy.
Starting an exercise routine too heavy will lead to early burnout and injury. There is no need to rush, your body will slowly adapt to your exercise routine as you become more fit. Just remember, lasting gains come more from consistency rather than hard effort.
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Also, stick with an activity that you are passionate about. Not everyone cares to engage in rigorous exercises such as heavy lifting, running, and cycling. Itâs important to take into consideration your own preferences, goals, and capabilities. You will have far greater success and lasting health effects.
You can also incorporate physical activity into your everyday routine. For example, take the stairs at work instead of the elevators, or walk to class instead of driving.
For older adults and/or individuals who are unable to participate in traditional exercises, I wrote a blog titled âSimple Activities Older Adults Can Do to Stay Activeâ (LINK) which provides examples of daily activities that can keep you active and reduce the harmful effects of a sedentary lifestyle.
Massage
Massaging the body helps to relieve tension and tightness that are often associated with symptoms of stress. The majority of people find this activity to be very soothing, calming, and relaxing.
Massages are often utilized as part of holistic healthcare and can vary in different styles and techniques. Body massages relieve muscles of toxic build-up that can lead to symptoms such as headaches, dizziness, pain, muscle weakness, muscle fatigue, and decreased mental clarity.
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numerous mental health benefits can result from receiving regular massages such as:
- Reduced anxiety
- Reduced stress
- Improved mood
- Improved energy
- Increased mental clarity
- Improved focus
- Better sleep quality
various products can be used to assist with massages such as:
These products assist with various types of massage needs to help you relax, relieve tension, and reduce stress.
Rest Days
It’s not hard to become engulfed in the âeverydayâ grind such as work, school, chores, extracurricular activities, and family activities. Often these activities fill up our entire day, and most people find that they have no time to relax and unwind.
Although it can be very difficult to break away from your daily activities, it is very important to find a few days to rest and relax from your work.
It is often stated that part of the reason our health has deteriorated due to stress is that not only are we dealing with different stress factors than our ancestors, but we never seem to get relief from our stresses.
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Most people simply move from one stressful activity to another and this cycle continues for several days, months, and even years.
When the body and mind are under continual stress, this can have deleterious effects on overall health.
Under stressful situations, your adrenal glands produce adrenaline and cortisol which are 2 hormones that are responsible for the fight or flight response. Adrenaline causes the heart to pump faster and harder increasing blood pressure and delivering more oxygen to the muscles.
Adrenaline also causes air passage to dilate to deliver more oxygen, pupils dilate to allow more light to see the environment, and pain receptors are diminished allowing you to fight or take flight more quickly and efficiently.
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Cortisol is a steroidal hormone that acts by suppressing bodily functions that are not necessary under stressful situations.
Bodily functions such as digestion, certain growth processes, reproduction, and the immune system or slowed to allow more energy toward bodily functions that are more necessary during the fight or flight response.
Normal bodily function will resume once the perceived threat has passed, however, when stressors are always present this leads to overstimulation of the stressful hormones.
Overstimulation of cortisol and adrenaline places undue stress on bodily systems which increase the risk of chronic illnesses such as heart attacks, strokes, obesity, anxiety, and digestive issues.
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Therefore, It is important to take a few days out of the week or A few hours out of the day to relax and unwind and allow your body to recover from the massive overload of stressful hormones.
Now you may be asking âWhat activities am I supposed to engage in on my rest days?â That is a great question, rest days can involve hobbies that you enjoy or any activities that provide an escape from the âeverydayâ grind. These activities may include:
- Surrounding yourself with nature examples:
- Watching the sunrise/sunset on the balcony or patio
- Watching animals in their natural environment
- Going fishing or sailing on the lake
- Setting up a hammock among the trees
- Going for walks in the park
- Hobbies that bring you joy such as:
- Playing a musical instrument
- Gardening
- Painting or drawing
- Sewing
- Reading
- Listening to podcasts, music, or audiobooks
- Taking a much-needed nap
Alley Tips: As a gift to the Rehab Alley audience, I have created a page called The Comfort Room designed for my supporters to escape to a calm, relaxing, and positive environment. Feel free to visit this page by clicking this (LINK).
Declutter/Organize
Have you ever felt overwhelmed by expectations and responsibilities? Feeling overwhelmed can lead to chronic stress affecting your overall health and wellbeing.
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Myron Golden (LINK) states that people feel overwhelmed because they donât master any aspect of the thing they are learning.
In other words, people who feel overwhelmed oftentimes have a large to-do list but have not mastered or completed anything.
The key is to work on completing one task at a time. One of the keys to being able to master or execute an activity is to remain focused on the task at hand.
In a fast-paced society such as our own, it’s easy to get side-tracked or distracted by other activities, however, it is important to set goals and remain focused on achieving your goals, one step at a time.
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One of the ways that can help you accomplish this is to organize your plan of action. Start by writing down your short-term and long-term goals then set a day to achieve and work on those goals. Once you complete a goal make sure to mark it off of your to-do list.
It may be easier to start with the smallest goal first so that you feel accomplished and ready to start the 2nd goal once it’s completed.
When it comes to decluttering, people often think of getting rid of unused items in their home, work, or environment, however, decluttering also can involve separating or removing toxic people from your life.
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This may include a friend or even a family member who engages in ideas and behaviors that often derail your plans for success and personal achievements.
Letting go of these individuals allows you to re-energize, refocus, and recharge providing space and opportunities for success and accomplishment.
Essential Oils
Essential oils are concentrated liquids that are extracted from various types of plants and are widely regarded for their health-related benefits.
Essential oils have been used as a form of alternative medicine for centuries. Essential oils are typically used either topically (on the skin) or via inhalation known as aromatherapy.
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Although research is limited, aromatherapy has been found to have both physical and psychological health benefits such as:
- Relieving stress
- Treating anxiety disorders
- Soothing joints and muscle aches
- Treating Alzheimer’s Disease
- Treating Cardiovascular Disease
- Relieving labor pain
- Improving sleep
- Treating digestive issues
Itâs important to also note the different types of essential oils that are used for different purposes some of these uses are listed below (LINK):
- Cinnamon leaf- used to treat bacterial, viral, and parasitic infections
- Eucalyptus- used to boost the immune system and fight infections
- Frankincense- Used to fight infections, may help fight cancer and chemotherapy side effects, and protects the skin
- Lemongrass- Used for bug repellent, gastrointestinal issues, and muscle pains
- Ginger- Used for muscle pain and menstrual cramps
- Lavender- Used to treat skin infections, headaches, and wounds
- Peppermint- Used to treat asthma, congestion, and nausea, and may improve alertness
- Oregano- Can be used as a natural antibiotic
I commonly use essential oils for aromatherapy to ease tension, reduce the effects of congestion, and as a more natural way to improve the aroma of the home without the use of harmful fragrances. Please click the banner below to purchase organic essential oils.
Alley Tips: It is important to note the side effects of using essential oils prior to use. Side effects may include: skin rashes and skin irritation, asthma symptoms, headaches, nausea, and can be an endocrine disruptor (LINK).
Rehab Alley is not an expert on essential oils and simply serves to present the information that has been found thus far. Always do your due diligence and proper research on how to safely use and administer essential oils.
Adopt A Positive Mindset
Negativity and pessimism can have deleterious effects on mental health and often lead to high anxiety and unnecessary stress.
In addition, our thoughts lead to certain actions, which in turn lead to a particular outcome. Therefore any outcome of a situation can be altered or changed based on our thoughts.
Unfortunately, society has programmed our minds to focus on negative circumstances, which oftentimes affect our ability to adopt a more positive outlook.
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One of the ways to change your perception surrounding certain situations is to first change your mindset. An important concept to remember is that there are always 2 sides to an issue.
I know this can be difficult to understand, but a particular circumstance can not have a negative side without also having a positive side. For a better understanding of this concept, I will use the example of inflation.
Inflation can have both negative outcomes and positive outcomes. A negative outcome of inflation is an increase in the price of consumer goods and services that eventually become less affordable to the average person, however, inflation also can increase the price of assets such as stocks, mutual funds, and index funds which compounds and can lead to an increase in wealth over time.
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Now, you may be wondering how you can adopt a positive mindset in a predominately negative society. One way to shift your mindset to more positive thinking is to first refrain from engaging with negative people and negative sources. This may include:
- Cutting ties with toxic people
- Letting go of past behaviors, circumstances, and disappointments
- Removing negative sources of information and/or entertainment such as:
- News
- Social media âdoom and gloomâ influencers
- Famous idols (actors, actresses, sports stars) that lead toxic lifestyles
- Turning off the television, particularly with shows that harness physical and verbal aggression, darkness, witchcraft, toxicity, and exploitation.
- Avoiding places where toxic people reside such as bars and nightclubs.
Instead, replace these sources with positive energy and positive people. For example, surround yourself with like-minded people who are going to push you to reach your goals.
Visit places such as the park or beach that are calming and relaxing.
Attend festivals and events with plenty of laughter and positive energy.
Read blogs, read books, listen to podcasts, and watch videos that will give you the tools to become a better person.
Once you change your mindset to more positive thinking, you will see your outcomes change for the better.
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I hope you enjoyed my 6 Simple Ways to Relieve Stress. As mentioned previously, I also created a page on my website called The Comfort Room (Link), as a way for my audience to escape and release their daily stress.
If you enjoyed this article, please visit rehaballey.com for additional articles related to this topic.
In addition, please comment on this article or email crumphs@rehaballey.com for further questions, concerns, or comments. Together we can slowly take back control of our health. GOD BLESS YOUR ENDEAVORS!!
