KOMPAS.com – Stress is an emotional or physical strain caused by certain events or thoughts that trigger frustration, anger, or nervousness.
Stress itself is often experienced by simple things such as things that don’t go according to plan, daily work, and so on.
Not surprisingly, many people easily experience this problem.
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However, launching from Business Insider, US primary care doctor Ben Hagopian said that stress is not always bad.
Hagopian argues, stress causes the body to release the hormones cortisol and adrenaline which make us more alert, tense muscles, and increase blood pressure and heart rate.
Even so, conditions of constant stress can become chronic and endanger the health of the body. In fact, stress often causes various disorders such as headaches, stomachaches, fatigue, irritability, and even depression.
For this reason, stress management is needed so that it does not accumulate and cause more serious problems.
There are many ways to relieve stress that you can try yourself at home. Some of them:
Light exercise, such as walking, cycling, jogging, or dancing can help release any stress you feel.
Exercise helps increase stress-relieving endorphins. Endorphins are hormones produced by the brain to reduce pain and stress.
Endorphins can also change your mood for the better.
Not only that, exercise also helps lower hormone levels associated with stress.
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You don’t need to be burdened with having to do strenuous exercise. Because basically, light exercise according to your favorite can reduce stress levels.
You can learn various relaxation techniques to relieve stress.
Some techniques such as breathing techniques, meditation, or yoga can be good choices for relaxation.
This is in line with the advice that is often called “take a deep breath” when we feel angry or stressed about a problem.
Summarizing from Healthline, this deep breathing technique has been consciously and practiced for centuries by Buddhist monks in meditation.
Deep breathing alone can help relieve stress by supplying more oxygen to the blood, helping to center the body, and to clear the mind.
Practicing the concept of “mindfulness” is also an option. This is a way of bringing full awareness to what we are doing in the moment, for example just breathing.
Other easy ways to relax are drinking tea, applying aromatherapy, listening to favorite music, or getting a massage.
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When it’s hard to deal with a condition that makes you feel stressed, one of the things we can do is sleep.
In fact, 21 percent of adults say that they feel more stressed if they don’t get enough sleep. For that, we need to do quality sleep to prevent stress.
However, in people who experience chronic stress, difficulty sleeping in one of the effects experienced. It is like a vicious circle that is hard to break.
The bad news is that this vicious cycle can cause the brain and body to become damaged over time.
Therefore, you need to make sure you get seven to 9 hours of sleep a day.
If you have trouble sleeping, you may be able to turn off the TV and dim the lights. Also, make sure not to stare at the screen of the device two hours before bedtime.
4. Eat healthy foods
Launching from Fox News, junk food can actually increase the risk of depression. Conversely, a healthy diet can improve your mood for the better.
This proves that there is a link between stress levels and proper diet.
For that, consumption of healthy foods is also necessary to get rid of stress.
Some of the essential nutrients for stress relief include vitamin C, complex carbohydrates, magnesium and omega-3.
In practice, foods that are effective for stress relief include blueberries, salmon, and almonds.
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5. Chat with loved ones
When you are feeling stressed, it can also help to talk to people you trust and love, such as friends and family.
Research in the journal Psychiatry in 2007 found that people with lower social support are more reactive to stress.
Receiving a hug from a loved one can increase levels of the hormone oxytocin and lower blood pressure. This makes us in a better mood.
In addition, having sexual intercourse with a partner can also relieve stress. That’s because sexual intercourse can trigger the release of endorphins.
Laughter is one of the best drugs to relieve stress.
Laughter triggers immediate changes in your body that can help fight the stress response.
When you laugh, you are breathing in more oxygen-rich air, which stimulates your heart, lungs and muscles.
It also increases the release of endorphins, improves circulation, and helps relax muscles that often tense up when you are stressed.
You can watch your favorite comedy shows or movies to get this benefit.
Also read: Job Stress and Sleep Disorders Increase Risk of Death