1. Exercise regularly

The main way for exercise to help relieve stress is to increase endorphins, which leads to the so-called "running climax". Endorphins are hormones naturally produced by the brain, which can relieve pain and stress. Exercise will eventually lower the levels of stress-related hormones, such as cortisol and adrenaline.

Any type of aerobic exercise-such as walking, cycling or dancing-but it doesn't matter what type it is, just do some physical exercise and do something you like.

Quick tip: The goal is to do 150 minutes of moderate exercise or 75 minutes of strenuous exercise every week. If you are just starting, I suggest you walk 10 to 20 minutes three times a week, and then start exercising from there.

Even if you don't feel stressed, exercise can help you manage stress in the future. Although the cortisol level and heart rate of the two groups have increased, the increase of elite athletes is far less than that of healthy non-athletes. The athletes' team also reported that they became calmer and in a better mood.

Practice relaxation techniques

Practicing relaxation techniques, such as deep breathing, meditation or yoga, can also help manage stress.

Usually, when you feel stressed, you will breathe faster and shallower because your heart is beating. Focusing on breathing helps to lower the heart rate. A technique called 4-7-8 breathing is recommended, which is to inhale for 4 seconds, hold for 7 seconds, and then exhale for 8 seconds. have

Meditation also has many benefits, including relieving stress. Cortisol levels in meditation programs decreased significantly. Hatha yoga has also been shown to reduce cortisol levels in stressful events.

Sleep more

Lack of sleep will make it more difficult for you to deal with anything, including stress. In fact, 2 1% of adults report that they feel more stressed when they don't get enough sleep. Adults usually need seven to nine hours of sleep. But for many people, stress will make it harder for them to fall asleep. There are some basic ways to improve sleep, including:

Establish a sleep mode. It is important to develop good sleep hygiene habits, which means going to bed and getting up at about the same time every day. This helps to keep your biological clock (called circadian rhythm) in sync, so that your body can fall asleep at the set bedtime.

Turn off the equipment. Watching mobile phones or TV will be very exciting, which will make it more difficult for us to fall asleep. It is recommended that you set a specific time to turn off the device and switch to quieter activities.

There is a quiet bedtime ceremony. You can take a hot bath, read a book, listen to music, drink some chrysanthemum tea, or anything that will calm you down.

Healthy diet

Another key to controlling stress is diet. "Healthy nutrition is very important." Eating a lot of fast food, or food containing a lot of processed flour or sugar, will make you feel worse. "

Here are some stress-reducing nutrients that can be found in food:

Vitamin C helps to lower blood pressure and cortisol levels. A medium-sized orange contains about 70 mg of vitamin C, which is 100% of the daily recommended amount for adults. Other good sources include broccoli (78 mg/cup chopped) and cauliflower (52 mg/cup).

Complex carbohydrates can increase the production of serotonin, a hormone that regulates mood and happiness. Examples of complex carbohydrates include whole grains, fruits and vegetables.

Magnesium helps to resist stress-induced headaches and fatigue. It can also help the elderly get better sleep. Foods such as spinach, salmon and soybeans are good sources of magnesium.

Omega-3 fatty acids can help reduce the surge of stress hormones. They are found in fish, nuts and seeds such as salmon and tuna.

Note: You should also try to avoid drinking too much alcohol, caffeine or sugar-and pay attention to unhealthy emotional diet or stress diet.

Contact with relatives

When you feel stressed, it helps to contact your friends and family. Studies have found that people with less social support respond more strongly to stress, and their heart rate, blood pressure and hormone levels will increase.

Having a best friend around you may make it easier for you to cope with stress. After an unpleasant situation, having a best friend around will lead to a drop in cortisol levels. The researchers asked the children to write down their experiences in diaries several times a day and to test the cortisol level in their saliva.

In addition, women who spend time with their partners (including receiving hugs from their partners) are now required to prepare and record speeches about recent events that have made them angry or stressed. Making love also helps to relieve stress. Like exercise, sex can trigger the release of endorphins, thus improving your mood. Your body also releases oxytocin during sexual intercourse, especially during female orgasm.

laugh out loud

When it comes to stress, laughter is really one of the best drugs. Laughter will actually trigger changes in your body immediately, which will help offset the stress response. When you laugh, you will inhale more oxygen-enriched air, which will stimulate your heart, lungs and muscles. It can also increase the release of endorphins, improve blood circulation and help you relax your muscles. When you are stressed, your muscles are usually tense. It doesn't matter what makes you laugh, as long as you try to find ways to improve your mood when you feel stressed. Here are some simple ways to make people laugh:

Watch your favorite interesting TV programs or movies.

Listen to your favorite comedy podcast or program.

Read a humorous book.

Talk to friends or family who can make you laugh.

7. Limit caffeine

Moderate caffeine can make you full of energy all day. But too much will increase stress and anxiety, and may lead to insomnia and arrhythmia.

So how much caffeine is enough? Look at someone. Should you drink tea or coffee? Coffee can make you hum faster, but tea can provide more lasting energy. It is recommended that the daily intake of caffeine should not exceed 400 mg. A cup of 237 ml coffee may contain 95 to 200 mg of caffeine, while tea of the same size may contain 14 to 60 mg of caffeine. You can limit caffeine by choosing decaffeinated alternatives, such as decaffeinated coffee, herb tea, fruit juice or water.

8. Take a walk

Like any exercise, walking can reduce stress hormones such as adrenaline and cortisol, and trigger the release of feel-good chemicals such as serotonin.

You don't have to walk that far to get these benefits. Adults are advised to walk for at least 20 minutes every day or do other moderate-intensity aerobic exercise 150 minutes every week, but they point out that only 5 minutes of physical activity every day is good for health. Go out for a walk and seek extra excitement. Walking outdoors can also reduce the sense of isolation that many people face. If it is done during the day, a certain dose of vitamin D can be provided.

9. Use essential oils

Aromatherapy-inhaling some essential oils-may help relieve stress. Of all our senses, the sense of smell may be the most direct one that affects our emotions. When you smell a certain fragrance, you are activating your limbic system, which is the emotional center of your brain and makes you feel better. If that perfume has good memories, the impact will be even greater.

10. Keep a diary

Writing down your thoughts and feelings, also known as keeping a diary, is an economical and easy-to-use way to help relieve stress. People who keep a diary 15 minutes every Wednesday have less anxiety and better adaptability after one month. Keeping a diary may help relieve stress, because it allows you to clear your mind, release negative thoughts and feelings, and maintain a correct attitude.

1 1. Avoid drinking.

Although being under pressure may make you crave for a cocktail, alcohol can actually improve your stress level by stimulating the production of stress hormone cortisol. Avoiding drinking alcohol can restore your nervous system to a healthier level and reduce those fearful moments that lead to regret. When you feel stressed, instead of drinking one or two alcoholic drinks, try a non-alcoholic cocktail or a calming herbal tea like chamomile.

Listen to music.

Listening to music can lower the heart rate and significantly reduce stress. Listening to music may change brain function like taking drugs. Slow-paced concerts slow down our brain waves related to meditation, while fast-paced concerts may help us become more alert and concentrate better. "In addition, when someone listens to soothing music before going to bed, it can improve their sleep quality. Better sleep helps to relieve stress and anxiety.

13. Take care of pets

Besides providing companionship and unconditional love, pets can also help us reduce stress. Meta-analysis of animal interaction studies shows that pet owners have low levels of cortisol and high levels of dopamine (a "feel-good" hormone). Studies have also shown that caring for dogs can improve your oxytocin level. This will bring a sense of connection, enhance trust and inner peace.

14. Think positively

Eliminating negative thoughts and focusing on positive thoughts can help reduce stress. "The human brain seems to be naturally more inclined to focus on the negative than the positive, just like inertia keeps you on the sofa instead of the gym. Trying to think positively will resist this trend. If it is carried out regularly, new nerve connections will be created in the brain, which will develop in a positive direction. Besides reducing stress, positive thinking can also bring health benefits, including better heart health, lower depression rate and longer service life.

15. Be grateful

Studies have shown that appreciating the good things in life and expressing gratitude to others may help reduce cortisol levels by 23%. "When someone intends to express gratitude to others, they will become more and more aware of the positive features in their lives. Like positive thinking, expressing gratitude may bring additional physical benefits, such as lowering blood pressure and improving heart health.

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For most of us, stress is a part of our life, but there are many ways to manage and relieve it. Forming the habit of coping with stress in these healthy and positive ways may help improve your quality of life.

It is important to remember that everyone's response to stress is different, and the threshold for managing stress is also different. Finding the most effective decompression method may require trial and error, so don't be discouraged.