Laughter ~ When you laugh, even forced laughter, it lowers your cortisol and blood pressure instantly, according to a study from the University of Maryland Medical Center in Baltimore. "Researchers found that artery diameter increases 22 percent during laughter - even when you're faking it," says Dr. Hall. "The physical act itself creates the de-stressing effect." So keep that comedy DVD/CD handy. Call a friend who always keeps you laughing. Force yourself to chuckle if necessary!
Count all your blessings ~ According to studies done at UCLA it is physiologically impossible to be grateful and stressed out at the same time. You are definitely more alert and more enthusiastic when you are counting your blessings.
Sing and sing some more ~ I love this stress-reducer anyone that might be in earshot of my singing will not feel the same way since I cannot carry a tune. A recent study at the University of California at Irving, found that singing your favorite tunes is more beneficial than simply listening to them. Choir members got a 240 percent increase in immunoglobulin A (a disease-fighting protein) during performances.
Snack on chips and salsa ~ Eating spicy foods, especially chili peppers, releases mood-boosting endorphins, according to recent research. Keep a jar of salsa on hand for some anti-stress snacking.
Meet with some friends ~ In a 2005 study from UCLA, it was found that making eye contact while having conversation with someone you care about causes the same kinds of positive physiological changes that a massage does. According to Dr. Hall, "Your body will produce oxytocin (a happiness hormone) literally on the spot."
Write simple notes of thanks ~ to people who have made your life better. What a great de-stressor, writing a thank you to all who enhance your life. They will love and appreciate your note of thanks; you never know, maybe they need to hear it at this particular time in their lives.
Walk your stress off ~ Scientists have found that walking daily elevates the mood of even severely depressed patients. Walking is great for stressed-out people. Walking reduces muscle tension and stimulates the release of endorphins, the natural pleasure chemicals produced by our bodies. Take a 15 minute power nap ~ Taking a short power nap(s) during the day can be more refreshing than long ones. Works for me!
Practice relaxation techniques ~ doing relaxation techniques or mindful breathing will help with your stress level and keep you from mindless munching. I'm learning this through yoga.
Take pictures. Spend some of your time taking pictures of your gathering of loved ones and friends.
Make sure you get enough sunlight ~ Our bodies produce endorphins (hormones that create a feeling of calm) when we are in the sunshine. Your mood and energy level are boosted with just 10 minutes of sunshine so the next time you see the sun shining, get out there and enjoy it.
Write down everything you like about yourself ~ Believe it or not you are more likely to let stress take over your life when your self-esteem is low.
Organize something ~ You will be amazed at how much better you feel by organizing just one thing in your house: maybe a junk drawer or your craft room!!
Spend some time with your pet ~ It's a known fact, pets relieve stress. Isn't unconditional love great? Sammi always makes me feel better when she's vying for my attention.
Cut out the caffeine ~ Caffeine can increase alertness but in the long run caffeine leaves you feeling jittery and irritable which adds stress.
Cut down on your sugar ~ Too much sugar takes away vital nutrients from your body, causing nervous tension and anxiety. High sugar foods cause your blood sugar levels to drop, which can make you feel irritable, tired and unhappy. When you are under stress this is the last thing you need.
Resources
** November 2006 issue of Ladies' Home Journal
** Walk it Off! by Suzanne Levine, D.P.M.
** The Everything Stress Management Book by Eve Adamson
** Women's Edge ~ Fight Fat, Secrets to Successful Weight Loss by Alisa Bauman
and the editors of Prevention Health Books
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