Stress

This category contains content focused on stress. Examples include consequences of stress, popular ways to get stress relief. Also stress infographics.

Strolling is One of the Best Ways to Get Stress Relief

strolling or walking for stress relief

Strolling is One of the Best Ways to Get Stress Relief

Walking or strolling  is one of the top ten ways people use to get relief from stress.

Results of Surveys on Stress

First and foremost, a recent survey found that about 55 percent of American adults said they were stressed during most of the day. Moreover, 45 percent said they worried.

Most noteworthy, a 2018 survey found somewhat similar results. First, nearly 33 percent of those surveyed said they visited a doctor about stress related issues. Also, 33 percent said their job was a regular source of stress. Next, 52 percent said financial issues were a frequent cause of their stress. Lastly, 57 percent said they were paralyzed by the stress.

Top Ten Popular Ways to Relieve Stress

Next, these were some of the most popular ways people, under stress, used to relieve their stress.

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    First, nearly 48 percent of adults, watched movies or television to relieve their stress.
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    Second, nearly 38 percent of adults listened to music to relieve stress.
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    Third, nearly 33 percent of adults exercised to work off the stress.
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    Fourth, another 33 percent of adults simply relaxed. Indeed, a massage chair is a good way to get totally relaxed.
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    Also, 31 percent of adults either went for a walk, or worked on their gardens to clear their heads.
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    Moreover, another 31 percent read a book, newspaper, or magazine to get relief.
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    Next, nearly 27 percent either cooked or went out to eat.
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    Meanwhile, another 27 percent played computer or video games.
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    Also, nearly 23 percent spent time on their hobbies.
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    Finally, 21 percent drank wine or beer.

What Does Research Say?

Now, studies and research show that walking has significant stress relieving benefits.

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    First, a study published in the British Journal of Sports Medicine reported that a walk through a park’s green spaces shifts your brain into a calmer meditative state.  In fact, a walk, in green spaces, triggers involuntary attention in the brain, meaning that the brain holds attention while at the same time allowing for reflection.
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    Next, a study in Psychological Science reported that a walk in a park can help improve memory. Also, research conducted at the University of Michigan, found that a walk improves attention and relieves stress. In addition, the study reported that a walk improves memory performance and attention by up to 20 percent.
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    Furthermore, a walk outdoors has been shown to improve energy levels.
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    Meanwhile, another study was published in Frontiers of Psychology. And, this study found that a twenty-minute stroll, that gets you in touch with nature, significantly lowers your stress level.
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    Next, a recent study by the Harvard T.H. Chan School of Public Health found that an one hour walk reduces the risk of major depression by 26 percent.
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    Also, research has shown that a walk promotes the release of brain chemicals called endorphins. By the way, endorphins stimulate relaxation and improves our mood. Now, walking does not have to be done at a fast pace to get these stress-relieving benefits. In fact, studies show that even a stroll, at a comfortable pace, promotes relaxation.
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    Finally, a 2008 study reported that individuals with sedentary lifestyles experienced a 20 percent boost in energy and a 65 percent reduction in fatigue after beginning a walking program.

What are the Benefits of Strolling?

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    First, brisk strolls boosts the brain’s feel-good chemicals called endorphins while reducing the stress hormone, cortisol.
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    Second, walks with friends develops strong social bonds. Moreover, these bonds also have stress-relieving benefits. Furthermore, social support from friends, family, and community members have been shown to improve stress resilience by lowering levels of cortisol. Meanwhile, physical contact with a loved one lowers blood pressure and decreases cortisol levels.

Where to Go Strolling

Now, walking for fitness or stress relief can be done almost anywhere. Indeed, strolls can be done in a shopping mall, on a treadmill, in front of your TV, or outdoors. However, choose a safe and peaceful place to stroll. Also, find a partner to encourage and support each other.

Walking Attire

Most of all, wear shoes with proper arch support, a firm heel, and thick flexible soles. Also, when you buy shoes, be sure to walk around the store before you take them home. By the way, try to buy your shoes late in the day when your feet are their largest.

Next, wear clothes that keep you dry and comfortable.

Walking Guidance

First and foremost, divide your walk into three segments.

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    First, start by walking slowly to warm up. Then, gradually increase your speed.
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    Next, increase your speed to a brisk walk. However, only walk fast enough to elevate your heart rate while still being able to speak comfortably, concentrate, and breathe without effort.
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    Finally, slow down your pace to cool down.

Now, if you have a busy schedule, break up your walks into multiple sessions throughout the day. But, be sure each session is at least 10 minutes long.

Most of all, vary your routine. For example, try strolls in different places to get a change in scenery.

Meditating While Strolling

Next, according to a 16-week study, meditating while strolling has the greatest impact on improving mood. By the way, this study involved 135 volunteers divided into five groups. Meanwhile, the different groups walked at different paces. Some walked quickly while others slowly. Also, some groups meditated as they walked while other groups did not.

Now, as their meditation, the strollers simply counted “one, two, one, two…” as they strolled. Moreover, the meditation was designed to have them focus on their steps instead of thinking about other concerns. Meanwhile, regardless of the speed of their strolls, the meditating groups experienced the greatest reduction in stress and most improvements in mood.

Strolling to Reduce Ruminations

Now, a group of researchers from Stanford University thought that walking in nature might help reduce ruminations. By the way, as they describe it, ruminations are “a maladaptive pattern of self-referential thought that is associated with heightened risk for depression and other mental illnesses”.

In fact, ruminations are what happens when you get really sad, but you can’t stop thinking about your glumness and what’s causing it. For example, the cause for these ruminations could be a breakup, a layoff, or a biting remark.

Furthermore, ruminations show up as increased activity in a brain region called the subgenual prefrontal cortex. By the way, this is a narrow band in the lower part of the brain that regulates negative emotions. Furthermore, if ruminations continue, unabated, for too long, depression can set it.

Next, a study published in the Proceedings of the National Academy of Sciences, the Stanford scientists examined whether a nature walk could help reduce ruminations in 38 mentally healthy people. Indeed, the nature walkers showed decrease in ruminations and in activity in their subgenual prefrontal cortices.

Therefore, strolling in natural environments are more restorative and thus confer greater psychological benefits. So, next time you are ruminating, go on a walk by yourself to get healed.

Mindful Walking

Next, mindful walking helps relieve stress by you connecting with the experience of stress in the body and mind. Now, the mind is focused on the moment by moment experience of the following.

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    First, the walking movement.
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    Next, placing of the foot on the ground.
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    Finally, the shifting of your weight from one leg to another.

Consequently, your mind is not focused on the source that’s causing the stress. Therefore, just keeping balanced and upright is enough to focus on the mind.

Furthermore, when you walk in nature, your mind’s attention also falls on the sound of the rustling leaves and on the beauty of the light falling on the path. As a result, you gain a broader perspective of the walking experience.

So, next time you go on a walk by yourself, try mindful walking to get healed.

Walking for the Elderly and the Injured

While walking is easy for nearly everyone, there are many, who, for health reasons, are unable to walk on their own. However, walking is good for them too. And, it’s not just the physical benefits of getting the exercise, but also to help their mind.

For example, seniors and the elderly can walk using walking aids like rollators. Meanwhile, those with lower leg injuries can use knee scooters.

Now, those using these walking aides need to walk in areas which accommodate these aides. For example, here’s a sampling of the list of things to be aware of as you map your walking course.

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    First, the course needs to be relative flat. Indeed, going up and down a steep hill may be dangerous. On the other hand, depending on your strength, a course with a mild incline may be acceptable.
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    Next, proceed slowly in the beginning, until you become familiar with the course.
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    Now, as you walk, look ahead to anticipate uneven surfaces, hazards, or inclines.
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    Also, you don’t want to walk too closely to people with your walker, rollator, or scooter. This is because you don’t want to run into them should they stop abruptly. On the other hand, you also don’t want to walk too slowly and take up too much space. In fact, it’s better to walk on a course that is lightly used.
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    By the way, never use a walker, rollator, or scooter on an escalator.

Keep Stress at Bay with Top Activities That Will Help You!

Top Activities That Will Help You Keep Stress at Bay!

Stress is like a “go-to” companion for everyone now. No matter how much you try to stay clear of this, it somehow manages to seep into your life. But who said that you couldn’t handle such occasional stress triggers? Yes, you can indulge in certain activities to keep stress at bay.

This is especially beneficial for the millions of people who had to shift to work from home. Here’s how you can stay away from anxiety quickly.

Let’s get started!

Take notice of what you feel

Yes, you need to give yourself some time to notice or experience how your body is reacting! First, it will make you mindful of your feelings and body. Second, it is a strategy that helps you to avoid overthinking and helps you to get back in your current situation.

Third, it will also help you be mindful of your routine as well. Fourth, it will make you equipped with all the strategies that can quickly help you manage your stressful life. Plus, it will help you develop focus and clarity that will help you embrace what’s good in your life.

Eat and rest well

Incidentally, it goes without saying that a well-balanced diet will help you recoup yourself from the dangers of a variety of conditions. While you might be already consuming healthy fruits and vegetables, there are some things that the body is unable to retrieve from these options. To replenish those nutrients, you must opt for nutritional supplements. For instance, cbd hemp flower is quite beneficial in managing anxiety and stress in your body.

In fact, there are many strains like the harlequin strain, rich in CBD that helps release endorphins in your body. And this further reduces the presence of cortisol (a hormone that triggers stress). So, you must eat well, and besides working out, you must give your body some rest to lead a stress-free life.

Don’t dehydrate yourself

The importance of drinking water isn’t limited to replenishing the water content in your body. Instead, it is also helpful in relieving stress and anxiety in your body. However, if you cannot maintain your daily water consumption goals, get yourself a bottle with markers to motivate you to drink water. This will help you hydrate your body.

Go outside and allow yourself some fresh air

You need to go outside whenever possible. It will help your body seep in Vitamin D. This is an essential vitamin that makes you feel more engaged. This is how you can practice self-care as well. Since you will go outside and do things that you’ll love, you will eventually feel better on the inside.

Final Takeaways

Stress is something you can’t avoid. But whenever you come across such incidents, you must take away the negative verbiage from your mind. For instance, don’t think like “I can’t do things” and change the thought process into “Let’s try and see what happens.”

You must work on the tips mentioned above and recharge yourself for a stress-free mind and body. Just be consistent, and you will soon get relevant results.

Different Perspectives That Keep You Out of Stress to be Healthy

Different Perspectives That Keep You Out of Stress

Changing your perspective can help you stay out of stress.

Introduction

Do you sometimes get anxious or scared about certain things or events? Or, have you ever felt that you are unable to deal with that fear? Or sometimes, you experience those things to be threatening or challenging. Yes, right? Because sometimes, the fear and challenging situations can often result in stress. It is a common thing that almost everyone has to face. Usually, stress is the underlying cause of our perception, that how certain things or events have affected our sense of perception and cause any perspectives regarding it.

Perception of Self

For example, if you think that all successful people are perfect and you did something less than that, you will perceive or have a perception of yourself as a failure. However, you will start to see yourself as a failure and, that will be your perspective and point of view.

Moreover, if we had a bad experience with something, we often try to escape such situations and avoid such things. It's a kind of an emotional, physical, or behavioral response of our mind when it perceives any threat. It doesn't always have to be the reason for any negative behaviors or events because sometimes, some positive events can also cause significant stress. For instance, when we are too excited about anything, it can also cause stress but, the only difference is if it is positive, then it doesn't cause any harm. On the other hand, if it is negative stress, it can cause many troubles. And if any individual is going through it continuously without any relaxation and comfort, it might cause physical and mental health problems.

Becoming Aware of Stress

Although sometimes, we could not recognize stress and how it's affecting our mind and perspectives, even if it is taking a severe toll on our health. In that case, it's essential to be well aware of all the common symptoms of excessive stress. Some of the emotional and physical symptoms of anxiety can be sudden changes in mood, irritability, anger, weight gain/loss, loss of appetite/increase in food intake, chest pain, rapid heart rate, high/low blood pressure, etc. These symptoms differ in each people.

Consequences of Stress

After knowing these symptoms, it's mandatory to understand how to cope and manage stress by bringing changes in your perception because if you are living with high levels of stress, you are putting your health at risk. Subsequently, you will lose the ability to think clearly and function in daily tasks and routines.

Furthermore, stress may increase in every individual over time. And it's necessary to look after it at the right time and take some safety precautions. So, it may not cause any severe kind of distress or trouble. Or you can take help from websites that provide services like senior care Whittier and receive support and counseling and many different sorts of guidance throughout the aging process.

Changing Perspective

Following are some other ways that can help you change your perspective to keep stress away.

1. Figure out the root cause of stress

The first important thing that can help you cope with stress and bring change in your perspective is to figure out the source of causing this discomfort and anxiety in your life. If you are well aware of your stressors, you can work on them in various ways by bringing changes in your perception, which will help in reducing and keeping your stress away.

2. Think positively

The second and essential step is bringing positive changes in your thoughts and ideas but, it does not mean burying your head in the sand and avoiding all the negativity and unpleasant situations in life. It means dealing with the less pleasant circumstances in a more positive and best productive manner. If most of your thoughts are negative, you are more likely to have a pessimistic perception of your life. And if you are someone who is practicing positive thinking, you are more likely to be an optimist.

3. Practice positive self-talk

Positive thinking and self-talk are closely related and, it has an enormous impact on positive self-talk. It is a never-ending stream of unsaid ideas or thoughts that go through the brain. Sometimes it can be positive or negative which usually, arrives from logic and misconceptions. If negative thoughts develop in your mind, critically examine them and answer and respond with affirmations of what is good about you. For instance, if you feel like you have not done something before, change your perception by saying it's an opportunity to learn something new and, in this way, there are fewer chances to get stressed when you are trying something different.

4. Therapy/Counselling

If you feel so much involved in stress and negative thoughts, seeking help from some professional person is the best option. They will use different types of treatment methods to help you cope with stress. And will help to change negative thought patterns which are developing due to stress. Moreover, they will teach a different perspective of viewing your problems prepared beforehand to get stressed out.

5. Take care of yourself

Sometimes we are so occupied with stress that we even forget to take care of ourselves and react in stressful situations. Self-care is essential to maintain good emotional, physical, and mental health. And by working on your therapist's advice, you can achieve wholesome health. Moreover, this will not only reduce stress but will also change your perspectives regarding it.

6. Practice Mindfulness

It is also the best way to change your perspective regarding stress. While paying attention to your present, you will feel more in control. And this will help in positively changing your attitude towards life.

Conclusion

If you have a positive perspective to deal with your issues, it might give you a new perspective on them to deal with that stress. For example, if a person is sitting and thinking that he is overweight, this will only add more pressure. However, a new or positive perspective could motivate him to exercise to overcome obesity. I hope you find this article helpful. Happy reading!

The Negative Health Impact of Stress – Infographic

The Negative Health Impact of Stress - Infographic

We all know that impact of stress is one of the key underlying risk factors for many major physical health issues including cardiovascular disease, diabetes, obesity, and asthma. In 2020, as the viral pandemic COVID-19 sweeps through the world, stress is on the rise both in direct relation to the illness and indirectly with the disruption to our lives. Right now having your health is hugely reassuring -- especially as the World Health Organization advises those most at-risk of COVID-19 will likely already have a compromised immune system -- yet the pandemic is affecting our dynamic wellbeing. Even prior to 2020, WHO had declared stress “the global health epidemic of the 21st century” and yet many people already lived highly stressful lives. The current combination of economic uncertainty and political instability happening in many countries, makes it more imperative than ever to take steps to manage stress as much as possible.

If you’re not convinced, based on a recent citizen poll, the Washington Post recently reported that people are feeling more stressed than during the 2009 economic recession. Whether it’s personal or professional changes related to job loss, remote work, school closures, domestic challenges, or family strife, the bottom line is that almost all of us are experiencing great pressure. In response to this learning more about stress could actually help forge a way towards better management of the factors that we can control.

Stress Infographic Description

Thanks to Study Medicine Europe, this topic is explored in more detail with this infographic, The Negative Health Impact of Stress. The graphic covers key discussion points including the physical impacts of stress, key general causes, essential statistics, and strategic prompts for individuals to reduce the feeling. An overarching point of urgency for all communities is to work on stress management and reduction before people become afflicted with chronic stress and it’s associated mental and physical illnesses. As cardiologist Dr Suzanne Steinbaum says, “During times of heightened stress, it’s important to take moments in your day to practice mindfulness, physical activity, eating right, and getting enough sleep.” Read on for more points and best wishes for your health and safety.

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