Stress is categorizes as either acute or chronic. Acute stress is the body’s immediate response to a perceived threat, while chronic stress results when a stressful situation persists over time. Chronic stress can contribute to the breakdown of many bodily systems, such as your immune system.
Try these 5 tips the next time you are starting to feel stressed:
Spend time with friends and family
Talking with a trusted and loved friend or family member can reduce your feeling of stress by increasing your production of cortisol. Cortisol functions is to reduce inflammation in the body, however, keeping cortisol levels high over time can negatively affect your immune system.
Eat your dessert
Eating something sweet like chocolate (in moderation) is helpful in reducing stress because it helps to reduce the production of the stress hormone, glucocorticoid.
Take potassium
Research shows that increasing your potassium levels can help protect your body from the negative effects of stress by regulating your blood pressure. One of the easiest ways to increase your potassium is to eat a banana.
Listen to the music you love
Listening to music you love; whether it’s classical, jazz or pop will fill your brain with feel-good neurochemicals like dopamine.
Walking outside
A 10 minutes walk in a park or green space can clear your head and boost endorphins which will reduces stress hormones.
Exercise
Personal trainer Ulrick Bien-Aimé had been working with stressed out clients for years – he has made these four moves mandatory (hold each pose for 15 seconds).
1. “Start by lying on your back with your legs straight and your hands on your abdomen, about two inches below your navel. Inhale slowly through your nostrils and focus on pulling in your belly. Exhale gradually while pushing your abdomen toward your back”.
2. “Next, bring your knees to your chest while continuing to inhale and exhale. Remember not to hold your breath—whenever you extend or exert energy, you should exhale”.
3. “Place your legs straight on the floor, then lift your right leg and bend it at the knee so your leg is at a 90-degree angle to the floor. Bring your right knee across your body until it touches the floor, making sure your shoulders remain flat. With your left hand, push down your knee to increase the stretch. Mirror this exercise on your left side”.
4. “Finally, lie flat on your back, and pull in your feet until the soles are touching to create a diamond shape on the ground. Spread your knees apart as far as possible and apply pressure with your hands. Pay attention to the parts of your body that begin to feel release—those are likely the places where you tend to trap tension”.
Try adapting your exercise to the type of stress you are dealing with. If you are feeling out of control, try rhythmic exercise such as running, or swimming. If you feel you need to focus try yoga or Tai Chi and if you are feeling angry, try exercises like boxing or karate.