1. Physical Activity and Singing
We all know that any kind of physical activity is good for you – it gets the blood moving, reduces stress, increases endorphins and tires you out enough to (hopefully) get a good night’s sleep.
But did you know that singing is also a really great way to reduce stress? Giving your vocal cords a good work out is clinically proven to make us feel happier. But how? Singing lowers cortisol, and encourages the brain to release endorphins and oxytocin, which in turn reduces stress and anxiety. It’s no wonder that singing is recommended in schools as a way to combat mental health – just ask the singup foundation!
As Ella Fitzgerald said, “The only thing better than singing, is more singing.â€
2. Sleep well. Easier said than done, right?
If you are elderly and struggling to sleep, you could try increasing your natural bright light during the day. Just two hours of this will ensure your sleep efficiency increases by 80%, and your amount of sleep by 2 hours!
https://www.ncbi.nlm.nih.gov/pubmed/12789673)
At night time, reduce blue light exposure (yes, that means no phones, tv or computers before bedtime!) Blue light makes your body think it’s daytime, and so it becomes difficult to sleep.
Use lavender oil on your pillow, or a drop of CBD oil under the tongue for a peaceful night. Or you could try a magnesium tablet too. Oh yes, and (did I mention?) no screens before bed.
3. Inflate a balloon
So, a bit of an odd one, but effective all the same. The simple act of inflating a balloon forces you to deep breathe. This increases the supply of oxygen to the brain and stimulates the parasympathetic nervous system, which in turn promotes a state of calm, therefore reducing stress. Simple.
4. Fake a Smile
“Grin and bear it.†When you are feeling stressed, try a smile. Research has shown that even if you force yourself to smile, it can make you feel less stressed. Smiling releases dopamine, endorphins and serotonin into the bloodstream, all of which reduce stress.
“If your face is forcing your brain to think it’s happy, then you feel somewhat better." says Philip Muskin, MD, a psychiatry professor at Columbia University Medical Center in New York City.
5. Practice Progressive Muscle Relaxation
“The technique of progressive muscle relaxation was described by Edmund Jacobson in the 1930s and is based upon his premise that mental calmness is a natural result of physical relaxation. Progressive muscle relaxation can be learned by nearly anyone and requires only 10 minutes to 20 minutes per day to practice.â€
(source)
https://www.webmd.com/sleep-disorders/muscle-relaxation-for-stress-insomnia
Try tensing a group of muscles for 10 seconds as you breathe in, and then releasing them quickly as you breathe out. Relax for 20 seconds and then repeat the process with the next group of muscles.
Start with the lower extremities, and end with the face and chest.
6. Get yourself a Shakti Mat
A Shakti mat is a soft foam mat laden with 6000 acupressure points that stimulate the release of endorphins, and aid relaxation.
Affectionately known as a modern bed of nails, it’s a surprisingly comfortable way to feel the body de-stress, and it’s easy to fall asleep on too!
7. Chinese Baoding Balls
Chinese Baoding balls are also known as meditation balls, and work in a similar way to Greek worry beads. They allow the brain to focus on one thing, ensuring stress reduction, and relaxation. Â
Doctors in China sometimes recommend Baoding balls in the treatment of fatigue. They are believed to activate different pressure points on the palm of the hand, enhancing a person’s energy flow.
8. Learn to say no
Are you rushing from pillar to post, chasing your tail and never have any time to think straight? It could be time to learn to say ‘no’.
It’s important to take time for yourself for a few moments each day, and just be.
9. How stressed are you?
Wear a rubber band around your wrist and ‘ping’ it every time you feel stressed. By doing this, you will start to notice how often you feel stressed and can train yourself to feel less so. This is called operant conditioning. Yes, it’s a little “out thereâ€, but it is backed by psychologist B F Skinner. He noted that when we ‘ping’ the band it creates an unpleasant sensation which we associate with stress. In order to stop the sensation, we need to feel less stressed.
10. Apply AcuPips Ear Seeds
And finally, applying some AcuPips Ear Seeds to your ears will have you de-stressed in no time. Sitting on different points shown on a clear chart within the packaging, AcuPips helps to reduce symptoms of stress and anxiety, as well as migraines, PTSD and addiction. It’s a no brainer! Find them here at www.acupips.com, on Amazon, Etsy and all good stockists.