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Science gives 7 simple tips to reduce stress

Science gives 7 simple tips to reduce stress

Stress is an evil that is affecting more and more people, being able to weaken immunity, influence mood, disturb sleep and even favor illness and eating disorders. According to an online survey conducted by the Institute of Psychology and Stress Control (IPCS) with 2,195 Brazilians, 34% of respondents said they had an "excessive" level of stress.

Reasons to get rid of this problem, therefore these scientifically proven tips will help prevent or cope with stress situations:

Breathing bottom

Scientists say that controlling breathing helps to end all disturbances of the mind and senses. "If the brain does not get the right amount of oxygen, we do not have enough life energy to develop and change," says Dr. David Frowley.

According to a study published in the journal Complementary Therapies in Medicine in 2006 breathing slowly every 10 minutes is able to lower blood pressure in hypertensive patients.

Another study, published in the Spanish journal "Revista de Enfermería" in 2010, found that a small number of sessions of breath control therapy has a significant effect on reducing cortisol, a hormone indicative of stress. In this way, simple breathing exercises can help you to put stress to a very long time.

Relaxation of the muscles

Several researches have already proven the benefit of muscle relaxation in stress management. Among them is a study published in 2014 in the journal "Journal of Nursing and Health Science" which showed that the adoption of a muscle relaxation program was able to considerably reduce the stress of hospital nurses in an American city.

Stress not only intends the mind, but also the musculature. For this reason, in a time of great stress it is essential to do a massage or just relax the body with some exercises.

Give time

According to researchers at the British Heart Foundation, an organization that funds research on cardiovascular diseases: "If you is feeling stressed and tense, or if you feel frustrated, angry or depressed, take a step back. "

If stress is ending you, the best tip to be followed is to forget them for a few moments, take a time for you and then more calmly try to solve the problem.

Exercise

The practice of physical exercises helps to keep the body and mind healthy, being excellent allies in the fight against stress. Numerous research shows that the practice increases the production of endorphin, a neurotransmitter that provides well-being.

In addition to helping to prevent illness, performing exercises often will help you get rid of stress and keep your mind off the hook. meditation

Meditation helps control breathing and concentration, slowing the heart rate and giving a feeling of relaxation, thus helping to reduce stress.

A study published in 2011 in the journal "Evidence-based complementary and alternative medicine "evaluated the effect of meditation on 178 working adults compared to a control group who did not participate in the practice, the conclusion was that silent-guided meditation is a safe and effective strategy for dealing with work stress, as well as depressive feelings

Performing manual work

An international study published in the journal "The British Journal of Occupational Therapy" in 2013 revealed that knitting can help fight stress. Participants reported that they knit to relax, relieve stress and stimulate creativity.

"The results show a significant relationship between the frequency of the act of knitting and the frequency of feeling calm and happy," say the researchers. However, the same goes for manual activities in general.

Taking a nap

According to a US study, napping during the day can bring even more benefits than previously known, among them reducing the level of stress and stimulate the immune system.

The scientists analyzed the urine and saliva of the patients to measure their hormone levels and found these, for this suffices a 30-minute nap daily.


Feeling of gratitude close relationships

Feeling of gratitude close relationships

Expressing gratitude with a simple "thank you" does not do well only for the recipient, but also for the speaker, suggests a new a study by Florida State University and recently published in the journal Psychological Science. Gratitude strengthens relationships, making the person feel more responsible for the well-being of their partner.

(Well-being)

Overcoming shyness helps increase self-esteem

Overcoming shyness helps increase self-esteem

Shyness is an innate feeling of the human being. From infancy to adulthood - and even into old age - she does not choose the moment to appear. Whether it's a birthday party, a stage before an audience, or a flirting approach, it comes out overwhelmingly and paralyzing. His definition is a fear and an exaggerated fear to expose himself and consequently receive some kind of judgment.

(Well-being)