Stress is highly damaging our health and wealth too. Stress is a response to pressure or threat. Under stress we may feel tense, nervous, or on edge. The stress response is physical, too. Stress triggers a surge of a hormone called adrenaline that temporarily affects the nervous system. Cortisol is one of the main stress hormones which helps divert energy to where you need it and away from non essentials functions of the body. But with chronic stress exposure, problems arise.The immune system shuts down, inflammation is inhibited, white blood cells are reduced.and susceptibility to disease increases. Some evidence also suggests that prolong stress may be involved in the development of cancer.When looking at the arteries of macaque monkeys, those under significant stress have more clogged arteries. This prevents blood from getting to the heart quickly during stress and can ultimately lead to heart attacks.The brain also takes a toll, when looking at mice exposed to stress,we see dramatically smaller brain cells with fewer branch extensions than normal mice. This is particularly prevalent in the areas associated with memory and learning. Which may stir up some memories for you of those wonderful all night study sessions.the acute stress, sleep and depression can make it increasingly difficult to remember the things we want to.Perhaps the most telling story is in our DNA.We contain something called telomeres at the end of our chromosomes, which decrease in size with our age. Our video on “Aging”, here, explains this process. Eventually, the telomeres run out, at which point the cell stops duplicating and dies. So, telomeres are directly related to aging and length of life.And it turns out, stress may actually accelerate the shortening of these telomeres. But not all hope is lost for the perpetually stressed. Another hormone, oxytocin, has been shown to reduce this stress response.It helps our blood vessels relax and even regenerates the heart from stress related damage. So, how do we get more oxytocin? It’s sometimes dubbed the cuddle hormone, because it’s released during positive social interactions and while caring for others.People who spend more time with others, create a buffer or resilience to stress. So when life gets the best of you, just remember, you don’t have to go it alone. Spend some time with those you love – it may just save your life. So, I am gonna write about 10 scientific ways to lessen or reduce stress:
- Doing Yoga :
Yoga is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India. There is a broad variety of Yoga schools, practices, and goals in Hinduism, Buddhism, and Jainism. Among the most well-known types of yoga are Hatha yoga and Rāja yoga. The origins of yoga have been speculated to date back to pre-Vedic Indian traditions; it is mentioned in the Rigveda, but most likely developed around the sixth and fifth centuries BCE, in ancient India’s ascetic and śramaṇa movements. The chronology of earliest texts describing yoga-practices is unclear, varyingly credited to Hindu Upanishads. The Yoga Sutras of Patanjali date from the first half of the 1st millennium CE, but only gained prominence in the West in the 20th century. Hatha yoga texts emerged around the 11th century with origins in tantra. Yes. It has been proven that, 15-20 minutes of Yoga can greatly reduce stress. It gives you a good feeling when you do it and reduces stress. Yoga is good for both physical and mental soundness.
- Chewing Gum :
Chewing gum is a soft, cohesive substance designed to be chewed without being swallowed. Modern chewing gum is composed of gum base, sweeteners, softeners/ plasticizers, flavors, colors, and, typically, a hard or powdered polyol coating. Its texture is reminiscent of rubber because of the physical-chemical properties of its polymer, plasticizer, and resin components, which contribute to its elastic-plastic, sticky, chewy characteristics. Science has explained the reason that Chewing Gum reduces stresses greatly. One may also eat almonds, nuts etc. as they are highly effective too.
- Doing Meditation :
Meditation is a practice where an individual trains the mind or induces a mode of consciousness, either to realize some benefit or for the mind to simply acknowledge its content without becoming identified with that content, or as an end in itself. The term meditation refers to a broad variety of practices that includes techniques designed to promote relaxation, build internal energy or life force and develop compassion, love, patience, generosity, and forgiveness. A particularly ambitious form of meditation aims at effortlessly sustained single-pointed concentration meant to enable its practitioner to enjoy an indestructible sense of well-being while engaging in any life activity. The word meditation carries different meanings in different contexts. Meditation has been practiced since antiquity as a component of numerous religious traditions and beliefs. Meditation often involves an internal effort to self-regulate the mind in some way. Meditation is often used to clear the mind and ease many health concerns, such as high blood pressure, depression, and anxiety. One may meditate for 5-10 minutes i.e. just take deep breaths and hold it for seconds and leave the breath. There are many books available on meditation. It relieves us from stress.
4. Listening to music :
Research points to multiple ways in which music can reduce stress and trigger biochemical stress reducers.Music is an art form and cultural activity whose medium is sound organized in time. The common elements of music are pitch (which governs melody and harmony), rhythm (and its associated concepts tempo, meter, and articulation), dynamics (loudness and softness), and the sonic qualities of timbre and texture (which are sometimes termed the “color” of a musical sound). Different styles or types of music may emphasize, de-emphasize or omit some of these elements. Music is performed with a vast range of instruments and vocal techniques ranging from singing to rapping; there are solely instrumental pieces, solely vocal pieces (such as songs without instrumental accompaniment) and pieces that combine singing and instruments. The word derives from Greek μουσική (“art of the Muses”).One may listen to soft music for sometimes to reduce stress and to be frank, it really works.
5. Staying away from Electronic devices :
Electronic devices were mainly invented for the welfare of the human beings. It’s used for the welfare of the human beings and it lessens and reduces our workload. Uninterrupted use of electronic devices such as – Computer, Smartphones, Playstations is a reason of stress. One must take frequent breaks while using it.
6.Watching Funny Videos :
Laughters has been shown to reduce the physical effects of stress.Laughing by watching funny videos reduces stress to a great level. One may watch funny videos from sites like – Youtube and reduce stress itself. One may watch funny pet videos, Baby videos, fail videos and so on.
7. Going for a walk :
Studies have shown that walking briskly (about three to four miles per hour) can reduce your risk of developing life-threatening diseases, and it can help treat depression and anxiety, too. Not to mention the fact that it’s one form of exercise that is both free and easy to do. There’s literally no training involved, it can be a super social activity if you want it to be, and you can do it anywhere. Admittedly, walking is easier and more pleasurable if you live near a park, hiking trails, or in a neighborhood with well-maintained sidewalks and tree-lined streets. However, unless you live in a particularly rough neighborhood, you can walk pretty much anywhere. Walking in fresh air for about 20 minutes reduces stress.Or Just walking around your neighborhood for 10 minutes will boost endorphins and reduce stress hormones. If you can, walk in a park or a place with nature for greater effects.
8. Taking a short Nap :
Napping is physiologically and psychologically beneficial. Napping for 20 minutes can help refresh the mind, improve overall alertness, boost mood and increase productivity. Napping may benefit the heart. In a six-year study of Greek adults, researchers found that men who took naps at least three times a week had a 37 percent lower risk of heart-related death. Scientists have been investigating the benefits of napping for years: the 30-minute nap, as well as sleep durations of 1–2 hours. Performance across a wide range of cognitive processes has been tested. Studies demonstrate that naps are as good as a night of sleep for some types of memory tasks. A NASA study led by David F. Dinges, professor at the University of Pennsylvania School of Medicine, found that naps can improve certain memory functions and that long naps are more effective than short ones. In that NASA study, volunteers spent several days living on one of 18 different sleep schedules, all in a laboratory setting. To measure the effectiveness of the naps, tests probing memory, alertness, response time, and other cognitive skills were used.One may take a short nap for about 20-30 minutes during break time of work. It’s called cat nap. It is highly effective.Napping has been shown to reduce cortisol levels and aid in stress relief. A simple 20-30-minute nap is perfect for a boost of energy and a reduction in stress.
9. Play with your Pets :
A pet or companion animal is an animal kept primarily for a person’s company, protection, and/or entertainment rather than as a working animal, sport animal, livestock, or laboratory animal. Popular pets are often noted for their attractive appearances, and their loyal or playful personalities.
Pets provide their owners (or guardians) physical and emotional benefits. Walking a dog can supply both the human and pet with exercise, fresh air, and social interaction. Pets can give companionship to elderly adults who do not have adequate social interaction with other people, as well as to other people who are living alone. There is a medically approved class of therapy animals, mostly dogs or cats, that are brought to visit confined humans. Pet therapy utilizes trained animals and handlers to achieve specific physical, social, cognitive, and emotional goals with patients. For a small to medium-size dog, the total cost over a dog’s lifetime is about $7,240 to $12,700. For an indoor cat, the total cost over a cat’s lifetime is about $8,620 to $11,275. People most commonly get pets for companionship, to protect a home or property, or because of the beauty or attractiveness of the animals. The most common reasons for not owning a pet are lack of time, lack of suitable housing, and lack of ability to care for the pet when traveling. Many of you have pets. If not then, Buy a pet like a puppy or kitten . Studies have shown dog owners to be less stressed than others. Most likely from the ability to cuddle with something and take badass Instagram photos.
10. Deactivate your Social media account and turn off your Phone :
Social media are computer mediated technologies that facilitate the creation and sharing of information, ideas, career interests and other forms of expression via virtual communities and networks. The variety of stand-alone and built-in social media services currently available introduces challenges of definition; however, there are some common features: Social media use web-based technologies, desktop computers and mobile technologies (e.g., smartphones and tablet computers) to create highly interactive platforms through which individuals, communities and organizations can share, co-create, discuss, and modify user-generated content or pre-made content posted online. They introduce substantial and pervasive changes to communication between businesses, organizations, communities and individuals. Social media changes the way individuals and large organizations communicate. These changes are the focus of the emerging field of techno-self studies.There are many social media sites such as – Facebook, MySpace, Bebo, MyYearbook, Twitter, Viber, Whatsapp, Imo, Myspace,Snapchat, Instagram. Among all of them, Facebook is the most popular. I am not telling to permanently deactivate your Social account but at least deactivate it when you are in stress. It will help you a lot as people nowadays remain stuck with it all the time. Or you may turn your phone off for a few hours to reduce stress.It distribute radiations which is harmful for health. Science shows that only talking over phone can raise blood pressure.