Stress is one of the raising psychological problems that is mostly faced by working people. Stress not only affects our professional performance but also responsible for many diseases like cardiovascular diseases, diabetes mellitus, many gastrointestinal problems and psychological abnormalities.
Here are some scientific techniques to reduce stress.
1. Prepare for future work and time
Being unprepared can definitely be more stressful than being prepared. Try to get organized so you are ready in most of the aspect next day. Always take few minutes in hand to do extra work and always make a “to-do list” and clean up before you leave for your work. In your mind when you are knowing you have got everything covered means you will be less likely to fret about work in the evenings. When the time will come, you will have the sense that you are in control of the situation and you can handle the situation without any problem. This sets a positive tone for the whole day, which can help you get more accomplished.
2. Let’s have healthy snacks
According to an American Psychological Association (APA) study delicious foods that you like, help to reduce stress more in women than in men (one in three). It is quite common that for women to deny themselves from their favorite foods because they are trying to lose weight. But when they are under stress, the urge for them becomes even stronger. On the other hand the researchers at Montclair State University in New Jersey recently found that dieters in compare to non-dieters overreact when they are under pressure.. Keep some healthy snacks with yourself that you know you like most, if you like salty; string cheese, if you crave protein; a small piece of chocolate for something sweet.
3. Repeat your performance again and again
Doing any routine activity, that mean repetitive activity (like vacuuming, bathing, cooking, shredding paper or knitting), or reciting a word that represents how you wish you felt (such as calm) is a quick way to achieve a Zen-like state. Many recent studies show that by doing these things the physiological effects like low blood pressure, slow heart rate, and breathing are observed which is due to lower stress level and good mental health. Follow to your faithful mantra: Some study published in the Journal of Advanced Nursing found that repeating phrases with spiritual meanings which you believe can help to cope with a range of problems, from anxiety to insomnia.
4. Wash your hands properly
Many scientific researches found that washing hands reduce the mental stress. When you are in stress the immunity of your body get reduced which result in an increase the chance of infection by different microorganisms like bacteria, viruses, and others. Lather up with soap and warm water for 10-20 seconds, or the time it takes to sing Happy Birthday.
5. Turn on some tunes.
According to a recent research published in the British journal Heart, shows that the slow, pleased classical or meditative music result to reduce stress level, so set your music to a soothing station during your stress it will be helpful. When you are in a traffic jam, then try this quick exercise. Grab your steering wheel and clench the muscles in your fingers, arms, shoulders and back. Do this until your muscles begin to tremble (about 45 seconds), then come to the normal position. You will feel to have a wave of relief in your upper neck and arms all the way down to your fingers. Just make sure about the position of your foot is on the brake when you let go of the wheel.
6. Use the bank account once
Limiting your cash withdrawals to once a week, easy and efficient way to monitor what you are spending. Multiple trips to your bank make it harder to track your spending. If you make a habit of paying cash for everything you buy or spend, you can able to track your spending in a much better and efficient way and make you more careful about what you buy. This is helpful while you are thinking about your finances. It helps you getting free from tension in the long run. When you have free time weekend afternoon, try to write about your move, try to write everything you spend, so you can find yourself exactly where you exactly financially you are -what you have, the amount of interest, your monthly income, your spending. Not doing this can create a great chance of more stress, because it will be always in the back of your mind.
7. Let’s take a shower
A Swedish study published in the International Journal of Stress Management concluded that swimming in water reduce the stress to a large extent and induce positive thinking. Even better, nearly 80 percent of the people showed great improvements such as feeling less tense and depressed. Actually after showering the amount of adrenalin (the stress hormone) decrease in the body which results in lowering of stress.
8. Stay away from all the electronic devices
All the modern technology and communication systems such as e-mail, cell phones, social networking websites and mobiles apps, it seems like your job never ends so say them goodbye after your working hours. The increasing boundaries between work and home life leave us with less downtime than ever before (and in some cases, no downtime). Many researches show that technology is a leading source of chronic stress, putting many of us in a constant state of alert and at the depression. This can effect on family and personal life. A recent study published in the Journal of Marriage and Family found a strong connection between the degree of use of cell phones and pagers at home and increased amount of stress, which spills badly over your family life. To make technology work better for you, screen calls with caller ID or, better yet, limit your cell phone and e-mail. Set up a regular amount of time for which you will call except yours working hours, so that you are not constantly disrupting home and personal life.
9. Remember your past success
Take some minutes from your life to reflect on how you manage through other stressful situations like your last breakup or when you come out from last jobs can helpful to you to reconnect with your resilient side. In many moments, you may feel as though you’ll never get over your present problem, but when you look back, you will find that you felt similarly before and found some way to overcome the problem. Remembering your past success you will feel more confident and you will get more energy and find the way to solve the problem.
10. Do yoga and physical excises
A simple spinal twist can help you to have a better sleep in the night. Excises and yoga help to reduce tensions that are created in your lower back throughout the day. By sitting on your bed with legs crossed over one another, place your right hand down on the bed behind you and place your left hand on your right knee. Sit up straight and inhale slowly for four to six times, stretching your spine as you breathe in. When you exhale, begin to twist toward your right hand (don’t strain your neck). Hold this particular posture for four more full breaths, stretching your spine on the inhales and deepening your twist on the exhales, if it feels comfortable. Repeat the same technique on opposite side. By doing Yoga and physical excises the acupuncture points get pressure and create a huge amount of relaxation.