Everyone knows the feeling of stress. When at work, we are chased by deadlines, a demanding boss keeps adding more work, the commute to work goes through constant traffic jams, and we sleep worse and worse. If this state persists for a longer while, and we do not know how to cope with all the problems, we should turn on the red light. Below you will find proven ways that should help you de-stress:
1. The Art of Breathing
In the West, meditation and the art of conscious breathing are attracting more and more interest as a great remedy for stress. Mindful breathing not only brings more oxygen to the cerebral cortex (responsible for creativity, finding new opportunities, and empathy) and refreshes our entire body, but also calms our nervous system and improves mental clarity. Moreover, scientists have discovered that just 12 minutes a day of mindful, attentive breathing for a minimum of 2 weeks induces lasting changes in the brain of the practitioner. Memory, concentration, and both analytical and creative thinking skills improve, but most importantly, the person feels calmer, lighter, and more attentive.
2. Physical Activity
Exercise is one of the best things you can do to de-stress. During physical exertion, endorphins are released, which improve our mood and act as natural painkillers. In addition, the levels of cortisol, the stress hormone, decrease. Physical activity positively affects sleep. Regular exercise will improve your well-being and self-esteem. Choose the training that suits you best: gym, dance, yoga, cycling, swimming, or just a walk.
3. Aromatherapy
The positive impact of essential oils and scented candles on stress reduction has been known for years. Aromatherapy can be used for baths, inhalations, or at home using, for example, scented oil burners shaped as little houses. The following oils are known for their relaxing properties: - Lavender, - Bergamot, - Orange, - Sandalwood, - Chamomile, - Rose.
4. Caffeine
For many of us, a day without a cup of coffee is a day lost. Caffeine stimulates our body, but in excess, it may cause an increase in the levels of cortisol responsible for stress. Coffee or tea should be consumed in moderation. If you feel nervous and irritable for no reason, try to reduce their consumption.
5. Music
Music, specifically relaxing music and music therapy, has long been used to alleviate various ailments. It's widely known that properly chosen music lowers blood pressure, calms, and reduces cortisol levels in the blood. The heart beats slower when we listen to relaxing or classical music, and for some people, music can even alleviate pain. Live music is also more effective than music from CDs or compact discs. Perhaps this is a good reason to go to a concert with friends?
6. Massage
In stressful situations, causing fear or anger, our muscles tend to tense up and stiffen, putting pressure on nerve endings. Chronic muscle tension impairs proper blood flow and tissue nourishment. Stress can be the cause of many ailments: back pain, migraines, psychosomatic diseases, or elevated blood pressure. Massage is a wonderful method to achieve inner peace. Its main task is to relax muscles and open energy channels. Muscle relaxation helps to calm the mind.
7. Chew Gum
Studies indicate that people who chew gum generally feel better and are less tense. Chewing gum promotes blood flow to the brain and has a relaxing effect.
8. Spend Time with Family and Friends
In difficult moments of our lives, it is our family and friends who support and help us get through the period. The feeling of care, warmth, and love lifts our spirits and allows us to overcome the greatest difficulties.
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