How to get relief from stress?

Stress is the body's response to a challenge or demand. Everyone experiences stress, when they are facing high range of events, from small major problems like divorce or job loss.

When the term 'stress' is used in a clinical sense, it refers to a situation that causes discomfort and distress for a person and can lead to other mental health problems, such as anxiety and depression. Stress may also contribute to physical illness such as cardiovascular disease.

Cortisol is widely known as the stress hormone because of the way it helps the body to handle stress.

The stress response includes physical components such as elevated heart rate and blood pressure thoughts and personal beliefs about the stressful events and emotions, including fear and anger.

1. Deep breathing exercise 

Exercise is one of the most important things you can do to combat stress.

Regular exercise can help lower stress by releasing endorphins and improving your sleep and self-image.

Exercise doesn't necessarily mean power lifting at the gym or training for a marathon. A short exercise with deep breath at home and a walk around the office or simply standing up to stretch during a break at work can offer a immediate relief in a stressful situation. 

Sit or lie down in a quiet place, take a deep breath through your nose and breath out slowly through your mouth, or your nose if its feels better. 

Texas psychiatrist Gregory Scott Brown, M.D, suggests the 4-7-8 approach. Breathe in for 4 seconds, hold your breath for 7 seconds, the exhale for 8 seconds. 

2. Mantra Meditation 

According to higher studies of inexperienced chanters and experienced chanters found that chanting can help to reduce stress. 

The 'Hare Krishna' mahamantra can help us to reduce stress, anxiety, anger and depression. It help us to improve our attention to something with a peaceful mind. It enhance the mood in a positive way. It controls our anger, greed and lust.

And the second is, chanting 'OM' mantra for 10 minutes can help us to reduce stress and anxiety. And it help us to increase our focus power and enhance our mind in a positive mood.

Scientific say that when a mantra is chanted rhythmically, it creates a neuro linguistic effect. Such an effect occurs even if the meaning of the mantra is not known. 

"You just need to have a good ear, stay tune to the punctuation, pauses, pronunciation, rotation, length and the focus of the chant and repeat it over and over again. The transformation happens step by step, over a period of time" says Menaka Desikachar, senior exponent and former director of vedic chanting of KYM.

"But knowing the meaning of what you are chanting tunes your mind towards reaching your goal," say Usha Sundar, director of the vedic chanting division, VHF.

3. Listening music for relaxation 

Listening music can have a tremendous effect on relaxing your mind and body, specifically slow, quiet classical music. This type of music can have a beneficial effect on or physiological functions, slowing the pulse and heart rate, lowering blood pressure and the level of stress hormones.

Singing alone can also be a great impact on relaxing of tension. Claiming music before bedtime help to promote peace and relaxation which helps our brain to release all the day over stress and helps to induce sleep.

Finally, listening to music can help the brain by improving learning and memory skills, always useful when we're under stress. 

4. Some foods help to overcome from stress

The food you may eat makes a difference in your stress level. Stress can impact you mentally, emotionally, and physically. While eating certain types of food may help to reduce the stress level.

Here are number of foods that can be beneficial in lowering stress levels:

• Dark Chocolate         • Bananas

Some fermented foods 

• Papaya                      • Yogurt 

Food with Vitamin C

• Orange                   • Grapefruit

• Broccoli 

Through research on their effectiveness is sometimes limited, some herbal teas like Chamomile, lavender, or lemon balm may help to reduce stress as well.

5. Essential oils helps to reduce stress 

Smelling certain essential oils can have an immediate calming effects on the brain. 

Research shows that some right scents, can help a person's mood to altered, creating a sensation of relaxation in the brain. 

Past 2 to 15 years of research the researchers said that some essential oils helps to reduce stress.

 

These best essential oils are : 

• Lavender   • Lemongrass  • Chamomile 

• Eucalyptus • Peppermint  • Jasmine 

• Damask Rose.

6. Talk with your closest person 

When you're feeling stressed, take a break and spend time with someone who is very close to you. Who understand you and your problems and give up suggestions. 

Good relationship with someone and loved ones are important to any healthy lifestyle. If you are too much close with your mother then talk with her. No one can understand and loved us like our mother and her suggestions are always correct and help you to walk on a right path.

You feel more relax after a long conversation with your mother and your close one.

7. Sleep Better 

Everyone knows stress can cause when you lose sleep. Unfortunately, lack of sleep is also a key cause of stress. This tremendously effect our health and body also.

Make sure to get the doctor recommended 7 to 8 hours to sleep. Turn the TV off earlier, stop watching social media, dim the lights, and give your self time to relax before going to bed. It may be the most effective stress buster of our life.

• Establish a regular sleep schedule - go to bed and get up at the same time every day. 

• Make sure your bed and surrounding are comfortable. 

• Keep your bed room dark and quiet. 

Conclusion :- Stress has an advantage and disadvantages if people will handle stress effectively this can provide a lot of advantage to people. But if people will not handle stress effectively this may lead a lot of problems for people. 

Stress is a common problem in modern life.