The most common way to combat stress is to squeeze a stress ball.
If you’re looking for something different, you might try pretending that your belly is a balloon.
Experts suggest that submerging your self in cold water and giving your dog a close cuddle can help.
MailOnline offers some surprising ways to deal with stress.
Shortness of breath is a common sign of stress. This is because the airway between your nose and your lungs shrinks and constricts, which can cause irregular breathing. Dr Olivia Remes, a stress expert, suggests that you pretend your stomach is a balloon for a breathing exercise.
What is stress?
Stress is your body’s response to feeling threatened or under pressure.
Stress can cause anxiety and depression.
Not all stress is bad. You can use it to motivate you to accomplish your daily goals, including those of work, home and family.
Burnout is a condition where you feel exhausted, both mentally and physically, if you experience a lot of stress for a prolonged period of time.
Signs of stress and burnout
- Feeling overwhelmed
- Feeling racing thoughts or having difficulty concentrating
- Feeling irritable
- Feeling anxious, worried, or scared constantly
- Feeling low self-confidence
- Feeling tired or having trouble sleeping
- Avoid people or things that cause problems
- Eat more or less than you normally do
- Smoking or drinking more than usual
Source: NHS
Imagine a BALLOON in the stomach
When you are stressed, it is normal to feel short of breath.
When you feel the heat, your breathing muscles and diaphragm become tight.
Some people may feel unable to breathe naturally and inhale faster.
You can find relief in minutes with simple breathing exercises
These devices control your breathing and allow you to breathe in steady oxygen.
Dr Olivia Remes, a professor at Cambridge University, is a well-known expert on managing stress.
She is also a life coach, and she has written a book about stress management called “The Instant Mood Fix”.
Dr Remes swears by breathing exercises.
She stated, “When you have rapid shallow breath, you should do some belly breathing exercises.
Imagine a balloon in your stomach. Every time you take a breath in, the balloon expands. The balloon then shrinks with every breath out.
“Just a few repetitions of this exercise can help you relax and breathe properly.
Dr. Darren Player, University College London lecturer in musculoskeletal Bioengineering (UCL), explained how important it is to control your breathing.
Dr. Player stated that breathing is the key component of stress relief. When people feel stressed or anxious, their heart rate and breathing rate will rise.
Stretching and exercise
Dr Player said that yoga and exercise can help you control your breathing.
Endorphins are hormones that your body releases when you exert yourself, whether it’s running or going to the gym. They make you feel more relaxed and help with mood enhancements and painkillers.
These are the things that trigger a “runners high” — a feeling of euphoria after exercising or running.
Dr Player stated that during exercise, there is an endocrinal reaction.
“What we now understand is that the muscle tissue is an endocrinal body.
“Muscles secrete growth factors that signal to other tissues in the body.
Running can be compared to meditation as it allows you to focus on the present situation and gather your thoughts. Experts recommend running or other activities to reduce stress.
Exercise can also help to reduce stress in another way.
Running repetitively can be compared to meditation. It can help you gather thoughts and deal effectively with stress.
Dr. Player stated that many people choose to run or do solo sports in order to feel independent and have the freedom to spend their time alone.
“In sports that have a greater skill component, focusing on the skill can help you to get out of stressful situations.”
Scuba diving into cold water
Cold water dips are becoming more popular thanks to Wim Hof, also known as the Iceman because of his incredible freezing feats.
You might feel dreadful if you plunge into cold water.
It has been proven to reduce stress, even though it may sound counterintuitive.
A study published in 2021 by the Italian government examined the devastating effects of winter sea bathing upon stress response.
The study involved nearly 230 people. This included a mixture of adults from all ages, including teens and almost 90-year-olds.
The results of a questionnaire showed that those who bathe in the ocean in winter have a higher perception of their wellbeing.
They also seemed to be better able to handle stressful situations, such as being exposed cold temperatures.
Studies show that winter sea swimming is associated with lower stress levels and better well-being. Research shows that people who swim in cold waters have a better sense of their health than those who don’t.
Why would you want to reduce stress by swimming in cold water?
Another study dated 2007 shows that cold water exposure floods the body with endorphins in the same manner as running.
Experts believe that it also has the opposite effect of cortisol which is a stress-inducing hormonal.
Experts warn that cold water dips could prove to be dangerous.
Dr Player stated that cold water triggers a shock response. An acute episode of heart attack is possible.
Hug your pet
It can be a great way to relieve stress by spending time with your loved ones, whether they are family, friends, or partners.
Spending time with your pet can be a great way to spend quality time together.
Cortisol levels can be decreased by interacting with animals.
This is according to a 2020 study done by the University of York, and the University of Lincoln. It involved nearly 6,000 participants.
The study that examined human-animal interactions and relationships during Covid lockdown revealed that animals can provide emotional support, combat loneliness, and reduce stress.
Experts claim this is because pets can be ‘tuned into people’.
The stress-related hormone cortisol levels can be decreased by interacting with animals. Students at Cambridge use pet therapy to reduce stress levels.
Dr Remes agrees with the idea that spending time alone with your animal companion, especially your pet can make you feel lighter.
She stated that the technique can be used even on stressed students at universities.
She stated that pet therapy was another wonderful thing. It involves spending time with your pet, or someone else’s pet.
“Several years ago, the University of Cambridge brought in a dog to relieve stress. It was for the benefit of the grads.
A hug from your family is equally important, according to the life coach.
Dr Remes stated that touch is important and can improve your mood. Your emotions can be influenced by touch.
“Getting a hug from someone, whether it’s a friend or a partner, is important.
“Spending time with family and friends is a great way to reduce stress. When people feel supported and surrounded by others, then it makes it easier to bear any difficulties.
Tap your face
Although it may sound odd, some studies suggest tapping your face can help relieve stress.
This decades-old method has been challenged, it is not surprising.
EFT is an experimental method that was developed in the 1990s.
It can cost as much as PS80 per hour for a clinic to do this, but there are guides online that will show you how to do it yourself.
It’s described as being similar to acupuncture, an ancient Chinese medicine, but without the needles.
EFT is a technique that involves tapping or rubbing points all over your body, including your face. You then repeat positive phrases loudly, such as “I love and accept me” and “I love you.”
This therapy is meant to help people feel more positive.
Gary Craig, the inventor of tapping, said that tapping can balance energy and reduce emotional and physical pain.
EFT (emotional freedom technique) is a form of experimental therapy that tappers developed in the 1990s. It’s described as a form of acupuncture (ancient Chinese medicine), but without the need for needles.
Is there any evidence that this unique technique works?
In 2013, a study looked at EFT to reduce symptoms of post-traumatic stress disorder in veterans.
EFT was significantly less distressing for veterans after one month.
Others doubt the success of EFT and point out that not all studies on EFT have been reliable.
A 2019 studyby psychologists from Bond University in Australia examined the science behind tapping.
Although more than 100 studies have recognized its benefits, there is not enough evidence to support it.
Some studies were based on individuals reporting their progress, while others did not compare tapping with other methods for battling stress.
Massaging your feet
Relaxing at a spa is a great way to unwind.
There is evidence that even massaging your feet can relieve stress and tension.
This massage method is also called reflexology and, like EFT is described as similar to acupuncture.
According to information from Liverpool University Hospitals NHS Foundation Trust, reflexology is based upon the belief that the reflex areas of the feet and hands are connected with the rest of the body.
Applying pressure with your thumb and fingers to certain spots on your feet is believed to reduce congestion and increase energy flow.
Website of the hospital highlights how reflexology can be used to help you relax and de-stress.
Massage is a great way to relax your muscles, according to experts in stress relief. Massage can be used to relieve tension by massaging your hands or feet.
A review published 2014 concluded that reflexology was not effective in treating any medical condition. This raises questions about the benefits of this therapy, which can be as high as PS35 per hour in private clinics.
They argued that it could be a complementary treatment for anxiety and stress, despite not having any proof.
According to the review, massaging your feet could activate the sub-callosal cortex gyrus of the brain. This region is essential for regulating emotions such as stress.
Dr Remes recommends massaging to reduce stress and relax the muscles.
Relaxing muscles is also recommended by the life coach.
Dr Remes recommends that you start at the top of your head and slowly relax each part of your body one at a while.
She said, “You might say to your self now that I relax my forehead and my eyes, cheeks, jaw and neck.
“You can focus your attention on these areas, and gradually your body will relax.