10 Effective Ways to Reduce Stress

So no one told you life was gonna be this way,

Your job's a joke, you're broke, your love life's D.O.A.,

It's like you're always stuck in second gear,

When it hasn't been your day, your week, your month, or even your year, but,

I'll be there for youuuuuuuu.

When you first heard The Rembrandts sing the theme song of F.R.I.E.N.D.S, you probably did not need to read a blog telling you how to cope with stress. But here you are.

So, let’s get into it.

Stop what you are doing. Get up. Stretch your arms, your legs. Now go for a walk. A walk can literally alter your brain chemistry. It is magic. It clears your head. Refocuses your thoughts.

Did you know that one in nine cases of depression could potentially be prevented if all adults did just 150 minutes of physical activity per week, which is the minimum amount recommended by the U.S. Centers for Disease Control and Prevention?

If your life has been feeling stressful, make sure to include some form of physical activity in your daily routine. You can lift weights, you can go for a run, you can turn the volume up and dance to your heart’s content. It could be anything.

Before you roll your eyes, hear me out! Listen, I get it. You open your phone. You open your favourite social media app. It’s muscle memory at this point. You don’t even think about it.

You scroll and then scroll some more. You reach a point of zen numbness. But your brain has been bombarded with a lot of information in a very short time. It doesn’t relax it, it fatigues it. It was already loaded, and now it’s in overdrive.

Several studies have shown that excess screentime is linked with increased stress levels. It also affects your sleep as blue light can suppress the sleepy hormone melatonin. Losing out on sleep can affect both cognition and mood. It’s a vicious cycle!

There is literally science behind this. Humor has positive physiological effects - like decreasing stress hormones like cortisol and epinephrine.

Watch your favourite comfort comedy show. Have a few laughs. Laughter triggers your happy hormones like endorphins and will help enhance your feeling of well-being.

So, tune in to an episode of The Office (2005) or Modern Family (2009) or watch Bhagam Bhag (2005)!

A lot of us are guilty of stress eating. When you are overwhelmed and want to feel better, it’s easy to want to treat yourself to a brownie or maybe order a helping of french fries. When you are stressed, your body releases the stress hormone cortisol, which impacts cravings.

But sugary or fried food or fatty snacks cause more stress to your body. You may also feel like resorting to other unhealthy coping ways like alcohol or smoking. But that will only cause more harm and not make the stress disappear.

A well-balanced diet plays a huge role in balancing your hormones, which regulates your mood. Choose wisely!

You are stressed, and of course, it affects your sleep. It could be difficult to fall or stay asleep. I get it!

But sleep is essential to our mood. How do you feel when you wake up after a good night’s sleep of over eight hours? Are you refreshed? Smug?

When we are stressed, our minds are in overdrive, probably playing and replaying a certain situation or imagining an abysmal outcome. It’s stubborn.

But don’t give in. Having a sleep routine is incredibly important if you have trouble falling asleep. Below are a few tips!

• Make yourself a nice cup of hot tea before bed.

• Take that magnesium supplement. Pumpkin seeds or almonds or hot chocolate are good natural sources of magnesium if you don’t want to pop a pill!

• Make sure the room you sleep in is dark and cold.

• Keep the phone or other screens away. Sometimes we crave bingeing our comfort shows, but too much of anything is not good. So, show some restraint!

• Play some soft music. You could also check out ambient sound and sleep music for deep sleep on YouTube!

If you are stressed, your breathing is likely shallow and fast. Focus on your breathing. Take deep breaths. It’s the fastest and easiest way to ground yourself.

Performing breathwork has a multitude of benefits and is backed by countless studies. A few examples are -

• Alternate nose breathing

• Diaphragmatic breathing

• Box breathing

• 4-7-8 breathing

Here’s the tea: Dark chocolate is a natural source of magnesium and antioxidants, which help reduce the levels of the stress hormone cortisol.

But to get the most benefits, opt for over 70% dark chocolate so you don't overload on sugar.

Treat yourself. If it’s feasible, book a spa session. Go for a massage. If nothing, just a massage at home or a head massage can do wonders for you!

It helps reduce muscle tension, increases feel-good hormones, and lowers cortisol levels. A massage can be considered an hour-long hug since it fulfils the need for human contact and comforting touch. You feel calmer and more relaxed.