q
Can chronic stress contribute to various mental and physical health problems, from depression to cardiovascular disease?
In short…Yes ! Your doctor may advise you to “reduce stress,” but relaxing on demand isn’t always easy.
The good news is that there are many relaxation methods out there.
Exercise can reduce stress as well as the symptoms of depression.
Exercise naturally boosts your mood by improving your levels of feel-good hormones,
such as:
- Endorphins
- dopamine
- Serotonin
Exercise also lowers your levels of cortisol, the stress hormone. Remember that you’re trying to relax — so it’s best to do whatever exercise feels good for you.
Walking and Yoga can be calming but if you’re feeling restless, you might want to release energy with a fast-paced exercise.
Try deep breathing.
Deep breathing exercises often feel a little more doable than meditation. Even if you can’t “quiet your mind,” you can focus on your breathing.
These exercises can also be done fairly quickly, making them a convenient way to relax at work or on a busy day.
Deep breathing can benefit your mental and physical wellness. In particular, it can promote a sense of calm and relaxation.
Progressive muscle relaxation.
Progressive muscle relaxation (PMR) involves tightening and relaxing one muscle group at a time, usually working your way from your toes to your face.
Normally, you would start by lying down in a comfortable position. Starting with your toes, tense each muscle group and hold for 5 seconds. Exhale and relax your muscles. After 10 to 20 seconds, repeat with the next muscle group.
Several studies have suggested that PMR can aid relaxation and stress relief.
A study concluded that PMR:
- Improved feelings of well-being
- Reduced symptoms of depression
- Reduced anxiety symptoms
- Decreased stress
Your imagination is a great tool !
Your imagination is a powerful tool. Visualising a relaxing or calming scene can be a great way to relieve stress. The beach, forests, and other natural spaces are common visualisations.
When you visualise the scene, pay attention not only to what you’ll see but also to what you would :
- Hear
- Smell
- Taste
- Feel
