Natural stress relief meditation

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Most Essential Ways to Relax your Mind and Body

Natural stress relief meditation discusses that most people experience or have experienced stress and anxiety at some point in their life. It is our body’s reaction to certain situations.

Nevertheless, excessive stress can have a negative impact on your health, mood, and behavior. Constant stress can give rise to short-term and long-term health issues such as memory impairment, learning ability, high blood pressure, coronary heart disease, osteoporosis, and immune system malfunction.

Therefore, we looked at Natural stress relief meditation that will uplift your mood. If you feel that you under pressure and stressed, here are several tips to relieve anxiety and relax!

Identify the source of the stress

The first step to finding a solution is recognizing the problem. Recognize what is the source of your stress and anxiety. What is making you worry this way? Why are you anxious? How are your feelings in regard to your current situation?  Is this stress temporary or more as a part of your personality? What role do you play in stressing? Figuring out WHY and how you are feeling anxious will enable you to find an explanation.  One approach to figuring out is to start writing in a stress journal. Keep a diary, and take ten to fifteen minutes to write in it every day. Include your issues, how it made you feel, and how you coped with it.

 

Take control, don’t remain passive!

There are several explanations behind the reason as to why you’re stressing. It might be the load of work at your job or a family issue. Whatever it is, ask yourself whether it is something you have control. If you don’t, then it is time that you realize that there is nothing you can do about it, and worrying about it is futile.

Nevertheless, if it something that you can change, it is time you get up and do something about it! Think about the situation critically. Don’t ask questions as to “what if” or “if I don’t then what?” Ask yourself questions that are more suitable to this circumstance such as “Why am I stressing” and What can I do to solve this issue?”  Think of an initiative to solve the problem and follow through! Thinking about an issue and worrying too much leads to stress and anxiety. What’s more, avoid unnecessary stress. Whether it’s someone who persistently stresses you or constant matter, if it’s not worth it, pull out from it.

 

Avoid bad habits 

Many individuals cope with stress by turning to unhealthy routines, such as food, drugs, and other unhealthy qualities. If you are carrying out any other of these habits, it is time that you throw them away! These are many examples of poor habits, and its time to find healthier ones.

For example, stress eating or emotional eating. This kind of habit is making yourself feel better through eating, most foods high in sugar, salt, and fat. A lot of refined food releases opioids, a key ingredient to many drugs.

Smoking cigarette is one of the worst habits. The addiction to nicotine will make you moody and tense whenever you didn’t smoke. This mood change is common among smokers and can cause stress and anxiety within a person. Moreover, smoking triggers an increase in heart rate and blood pressure. If you are trying to achieve a calmer state of mind, it is time for you to quit!

If you are a smoker and your planning to quit, I really advise you to read and learn about ways to detox lungs after smoking too much. This explains all the effective and natural ways to detox all the chemicals and toxins from smoking.

Another example is alcohol. Alcohol is a depressant, which basically slows down the nervous system. It might seem that alcohol might be a solution to stress since stressing elevates your blood pressure. Nevertheless, in the long run, alcohol might lead to depression and anxiety, and the issue might be more challenging to deal with. If you drink your way through your issues, it is time you find another way to cope with it.

Exercise

Exercise is very beneficial for your health and very effective when dealing with stress as well. Physical activity ameliorates cognitive function, boosts concentration, builds on self-confidence, and enhances your mood. Whenever you work out, your body releases endorphins, dopamine, and serotonin, various hormones that contribute to better well-being. Endorphin is a hormone that sparks a positive mood. Dopamine produces a pleasurable feeling. Serotonin is accountable to a happy and relaxed mood, as well as peaceful sleep. All these hormones contribute to a better state of mind. Moreover, exercising ameliorates sleep, which usually disturbed through stress and anxiety. Having a good night’s sleep will also play a part in managing your stress and anxiety. Click here to start to know 12 essential ways to have better sleep.

Furthermore, focusing on a certain exercise usually results in forgetting as to why you’re stressed. You will be absorbed by the activity if the activity you are performing is one that you are enjoying. That is why it is advisable for to you consider an exercise that you find pleasure in.

Whether it’s a team sport like soccer, basketball, or tennis, or one that can be exercised individually such as swimming, make sure that it is an activity that you find pleasure in! What makes the physical activity so sumptuous is that there are so many various ways. You can integrate more than one sport in your timetable! It can be tennis on Monday, swimming on Wednesday, and a nice soccer session with the pears on Saturday! Spice it up!

There are several physical activities that are extremely beneficial to managing stress and anxiety. Aerobic exercises increase the heart rate and release opiates and hormones that spark a positive mood.   Find time for your physical activity! If you’re busy, make sure to squeeze in three or four sessions per week. The Department of Health and Human Services advises the average adults to perform 150 minutes of moderate activity per week.

If you are feeling stressed and isolated that’s going to get you nowhere. We advise you to go out and clear out your head through integrating outdoor activities that will boost up your mood and release endorphins in your brain to make you happier. Click here to learn more about outdoor activities.

Yoga – Natural stress relief meditation

To control the daily stress, it is important that we reach a state of relaxation of both the body and the mind. It is proven that one way to achieve this is through the practice of yoga. Originated in India, yoga is a practice that earns to connect the mind and the body. Through the yogic postures (asana) and the breathing simulations (pranayama), our body is filled with energy by relaxing the muscular tension and the cells are stimulated. Unlike other stress-reducing practices, yoga allows you to reduce not only the symptoms of stress but also raise awareness of your body. Our body releases accumulated tensions and reaches a great state of relaxation that influences our central nervous system as well as the circulatory, digestive, and respiratory.

The practice of yoga has infinite benefits for our body and mind as well as being one of the best remedies to reduce stress. Among its effects are:

• Improves the digestive system by stimulating the abdominal organs.
• Slow and rhythmic breathing improves blood circulation.
• Increase joint elasticity and mobility and progressively eliminates muscle contractions and chronic pain.
• Reduces chronic inflammation.
• Positive effects in the treatment of insomnia associated with stress and anxiety.
• Practicing yoga on a regular basis twice a week offers multiple benefits for our body making it easier for us to lead a calmer, stress-free life.

Mindfulness Meditation

Stress causes neurochemical and muscular reactions, that weakens the immune system. When you stress too much you will feel exhausted, annoyed, frustrated, depressed, lack creativity when you have stressed nothing works out for you. As well as, the thoughts it generates are pessimist and destructive. You don’t need this, no one does. And that why you need to start meditating! Meditation is deeply thinking about one’s self, mind, and body. It is the focus on your breathing and every aspect of your body’s actions. Overcome the negative and focus on your spirituality. It is a very simple technique. Start by finding a calm environment. Decide for how long you will want to meditate, whether its five minutes or a whole hour.

 

Deep breathing

Breathing is the starting point of any meditation technique. It can be combined with other relaxation techniques, such as music and aromatherapy. To practice this technique, sit comfortably with your back straight. Place one hand on your chest and the other on your stomach. Breathe slowly through the nose, hold the air for a few seconds and exhale slowly until the air is completely emptied. keep in mind that, when inhaling, the hand of your chest moves as little as possible. As you exhale, push the air with the muscles of your abdomen. Repeat the process.

While doing so, you can increase the effect with a natural oil diffuser. A lot of people loved the benefits of lavender essential oil that lightens up the mood among people and yourself. It also gives a blossoming scent that uplifts your mood anytime in the day.  Click here to learn more about oil diffuser.

Support from close friends and relatives

There is nothing more reassuring than knowing you have the support of your close friends and relatives. That is why, at difficult moments like these, reach out to the ones you trust the most. Mention how you have been going through a challenging period. What’s more, they might be going through the same hardships as you.

 

Be more social!

What’s so great about human interaction is that spending time with another person can have a calming effect. A person to person interaction actually prompts certain hormones that aid in relaxing the body.  Why not even take the opportunity to have them listen to your concern, although don’t make it the basis of your friendship. That companionship will release the stress. So, reach out to a work colleague, or call an old friend. Why not go a step further and join a class or a club? It’s time to meet new people and build new relationships!

Get some me time

One of the greatest ways to fight off all the stress and anxiety is to commit more time to yourself! Clear a moment in your schedule to dedicate to yourself only. Whether, it’s shopping for the latest outfit, going out with your friends, a weekend getaway or spending a whole day at the spa, it is time you devote and commit to your well-being! Don’t ever neglect yourself. After all, you deserve it!

 

Eat the right food! 

Although it may not seem significant, the food that you consume plays a major role on how your body responds to the stress level.  Decrease the amount of sugar and caffeine in your diet. When you eat food with high sugar intake, your insulin spikes. After a short period of time, it crashes. At that moment, you feel tired, your energy’s drained, and your mood’s grumpy. Caffeine produces stress hormones. Thus, at a moment of stress, it is better to avoid them.

When ingesting foods that are nutritious, you supply your body with the substances that restore a calm state. There are several nutrients that provide such benefits.

 

Blueberries Can Reduce Stress level

Blueberry is a great source of antioxidants and vitamin C, both components that fight cortisol, the stress hormone. What’s more, blueberries contain fiber that balance the blood sugar. High blood sugar can lead to more stress and anxiety. If you ever feel anxious and overstretched, grab a handful of blueberries!

 

Almonds too!

Almonds contain various elements that are crucial to our bodies’ health such as vitamin B2, E, magnesium, and zinc. All of these substances have a direct impact on the decease in our stress levels. An ideal amount would be a handful, as more would lead to weight gain. There are other nuts that are beneficial such as walnuts, hazelnuts. All of these increase the level of serotonin. Thus, to regulate your sleep and stay in a good mood, eat nuts!

 

Chocolate 

In recent years, studies have confirmed that chocolate is such a beneficial treat. It is, without a doubt, if we consume it with moderation as it does contain a lot of fat and sugar. Nevertheless, it is the perfect remedy to stress. Chocolate increases our sense of well-being and happiness, which makes us feel better. The best chocolate is dark chocolate, as it is low in sugar and contains antioxidants that fight heart disease. Don’t we all love chocolate?

 

Spinach and leafy greens

Dark leafy greens compromise of so many vitamins and minerals. They are rich in vitamins A, B, and C and calcium, potassium, magnesium, and phosphorus. Magnesium reduces the stress hormones in the body. Calcium and potassium are crucial elements of your nervous system. Eating a cup, a day will enable your body to fight the stress. You can easily add it in a smoothie, or in your salad! It is preferable to eat the vegetables raw as cooking it might get rid of certain vitamins.

 

Salmon

Salmon incorporates a substantial amount of omega-3-fatty acids. This fatty acid boosts hormones in your brain such as serotonin. This hormone is a significant component of your mood and makes you feel happy. Furthermore, omega-3 regulates stress hormones such as cortisol and adrenaline. It is recommended to eat two or three servings of salmon per week.

 

Green Tea

What makes green tea so astounding is that it is a great source of antioxidants such as polyphenols, flavonoids, and catechins. All these antioxidants have a calming effect on the nervous system and the body. Individuals who don’t drink alcohol or smoke benefit more than those who do.

 

Avocado

Avocado has nutrients that regulate stress hormones such as cortisol. Moreover, the daily consumption of avocado significantly reduces your blood pressure level.

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