What the pounding of chronic stress does is it can shorten lives, wreaks havoc on the body and mind, which results in burnout and an early demise. It’s one of the key hazards of a busy life which can take a toll, for those who are attempting to keep busy in the world.
This burnout process can creep up on you, and will one day show its consequences with poor health. The stress begins to accumulate, which deters you from doing normal everyday things you enjoy doing, such as eating properly or getting adequate sleep.
The biggest warning signs most report as a consequence of stress, is that the quality of their basic human functioning begins to decline. These actions continue to worsen as one becomes busier, and ultimately becomes a habit of neglect.
So the “panic” button needs to set off, this by recognizing the symptoms, and then finding ways to relieve the stress more effectively, this before it becomes too late, this by consciously taking time out during your hectic day.
Begin To Savor Things More
To savor something involves mindfully engaging in behaviors which heightens the effects of positive emotions or events.
Various types of savoring includes looking forward to some type of positive event, prolonging or intensifying an enjoyable experience, or reliving, rekindling past positive feelings or moments.
These could be previous pleasant experiences from work or home, or you’re looking forward to that dinner party. Take a moment to think about the tastes and smells of the restaurant that you’ll be attending.
Garbage In Garbage Out
Release stress in the brain by taking the mental garbage out. Consciously flush out all the nonproductive thoughts and emotions which builds up during the day. The anger and the anxiety that you feel towards others, missing that deadline, or the frustrations of the long daily commute.
The worst case scenario is believing that things won’t improve, won’t get any better, this until you force them out of your head. The most effective way is to write them down, as they’ll look completely different on paper.
Certain Trigger Keywords For Reaching Goals
Research has shown that once you begin using certain “trigger” keywords in your vocabulary, this if you need to get certain things done or to relax, repeating these keywords is found to be effective.
Using simple words such as “if” and “then” does is they activates and motivates your brain to get something done. This works if you’re wanting to make a certain action become a habit.
For instance, if you’re wanting to go to the gym more often, set a routine, then all you need to repeat to yourself is, “If it’s Monday (Wednesday) morning, “then” I’m going to the gym.”
Once you repeat these words, the conditioning becomes automatic, placing your brain on autopilot. So if you think you don’t have enough time and don’t feel like going to the gym, that won’t matter since if it’s Monday or Wednesday morning, then your mind is already set to go to the gym regardless.
Playing Mental Games With Your Mind
Our brains are hardwired to take notice, seek out, retrieve, and remember every negative event in our life, and will present them to us, thinking that it’s protecting us from danger.
This is known as the negativity bias. If you’re having an extremely bad day, the odds are good that your brain is busily retrieving and will replay all the previous stressful events in your life, even after the stress has passed.
What you need to do is put a stop to this by temporarily switching the channel of what your brain is thinking, this so you can focus on the immediate task at hand, thus playing a mental game with yourself.
These are easy brain activities which can help you from not getting distracted. Try simple mind tricks such as counting backwards by 5, starting from 1000, or creating a sentence where every word starts with the same letter.
For instance, “Almost all animals are awesome,” then use the next letter B. “Big boys buy big boats.” You can also do this if you have trouble falling asleep.
The 4-7-8 Breathing Technique
This is one of the most effective meditation techniques which takes less than 20 seconds to do. Most don’t have enough time to meditate, so they don’t bother trying. The 4-7-8 breathing technique is the easiest method of meditation which will completely relax you.
Begin by sitting and relaxing in a chair, lie on the floor, or lay in bed. Breathe in deeply through your nose for “4” seconds, then hold your breath for “7” seconds, then exhale in and out of the mouth for “8” seconds. Continue to repeat this several times to relax and reduce stress.
Go Hug Someone
Hugs are proven to be a stress reliever, so much so that it’s now earned its own day of recognition, “Give Someone A Hug Day,” which some celebrate on January 21.
Hugs work because what they do is releases the chemical oxytocin, which is a hormone that activates social behavior, which contributes towards trust, relaxation, and compassion.
Spending Time With Your Pet
Companies, schools, institutions, and old age homes are all now recognizing the therapeutic impact of having pets around, and how petting them has a huge effect on reducing stress.
Some symptoms of stress includes, your panic attacks increases, the heart rate becomes rapid which causes anxiety, and as a result, forces the brain to trigger the “panic” response.
To relieve this, what’s found effective is spending more time with a pet, which has proven to actually save you from a breakdown. What petting, playing, walking your dog does is it increases your levels of dopamine and serotonin, activating a calming effect.