Medical and psychological research has proven that stress hormones, such as cortisol, are detrimental to overall health. The longer these hormones are present in the body, the more damage they will do in the long run. Damage caused by stress can include:
- sleeping problems
- digestive problems
- depression
- skin problems.
The good news is that anyone can reduce the stress in his life if he makes a concerted effort to do so.
Get a Massage
It may seem a bit decadent, but even a ten minute massage can do wonders for a wonderful new outlook on life. There are numerous reasons why a massage can decrease stress, but the bottom line is: it just feels good. The ritual is nice – soft music, scented oils, and soft robes – human touch is therapeutic, and when a masseuse can work out the kinks in tightly-bunched muscles it triggers a feeling of ease.
If you don’t have the budget for an all-out ninety minute massage, don’t worry! Even a hand-held massage tool (the kind that you can buy at a department store or pharmacy) used by yourself or a loved one can help you decompress.
Soften the Lights
Ambience is often a key factor for a state of mind. That’s why it’s important to have a safe, quiet place to relax before going to bed every night.
It may help to take ten to fifteen minutes before slumber to light a few candles and put on some soothing music. Make it a goal to sit in the quiet with closed eyes, simply taking in the relaxation. Doing so will help your body soften into sleep, so that your quality of sleep will improve. Better sleep at night makes for a less stressful day!
Take a Walk
Some stress causers are unavoidable: a looming deadline, the never-ending mortgage payments, the demanding children. What is avoidable, however, is the effect you let the stress have on you.
When things are piling up, and there’s no end in sight, take a walk. Tell everyone that you need ten minutes by yourself to collect your thoughts and get your head together. Most people will understand that, and silently applaud you for knowing yourself well enough to know when you need a break.
What often happens in stressful situations is that events compound to the point when even a small task seems like it will take a mammoth effort. Taking a ten-minute walk can help you put things into perspective while enjoying fresh air and moving your body.
Practice Deep Breathing Techniques
When under a great deal of stress, the body’s automatic response is to seize up in order to prepare for a fight or flight response. Although the effects of this can be subtle, they do exist. One effect is a change in the rhythm of the breath, be it breathing quickly, or more shallow than normal.
It’s no surprise that breathing is an essential part of the human function. But it may be surprising to know that conscious breathing is crucial to improving health and response to stress.
When you feel stress taking its physical toll, stop and pay attention to your breathing. It’s often a simple matter of closing your eyes to breathe deeply and fully, inhaling and exhaling, for a mere minute or two.
Find a quiet space, and sit comfortably. Close your eyes and try to pay attention to your breath, and your breath alone. Begin by breathing in deeply through your nose, and exhaling fully through your nose. As you get into a rhythm, time your breathing so that you inhale and exhale at the same rate. For example, set a count of five for each inhale and each exhale.
Doing this for a few minutes may make you feel like a new person when you open your eyes and re-enter the world!
Some people discount the effects of stress in their lives, or believe that taking the time to decompress will only result in more stress as they try to catch up. Nothing could be further from the truth.
Ten minutes is all is takes to assess your situation and calm yourself down. Your health and overall wellbeing will thank you for it later.
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