I am suffering from stress due to family problems. I am very sensitive became puzzle in in small problem please help.
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Hello Lybrate user. Here are 5 ideas that can help you do that. Stress release idea #1. Challenge your body so your brain can step aside. Doing physical exercise, even if it is targeted and short, can do wonders for your brain. It improves your cognitive performance, problem solving ability, and even boosts long-term memory. But even better than that: a physical challenge will turn your mind to simple things such as figuring out how to breathe correctly and how to move your body so you can get from point A to point B. Where to begin? Start with a mini-workout: a morning yoga routine, beginner boot camp session, or a brisk 20-minute walk or run run through your neighborhood. Stress release idea #2. Train your brain to be more calm and quiet. First, take a few minutes out of the day?maybe after you?ve finished a particularly tough cognitive task or experienced a stressful conversation at work?to close your eyes and calm down. Inhale and exhale deeply for 10 counts. It?s a good way to center the mind and shut off the noise. Another idea is to meditate for 10 minutes each day. It doesn't require a lot of time, and it can help you deal better with all those random thoughts that occupy you throughout the day and contribute to your feeling stressed, rushed, and overwhelmed. Try the Headspace app that makes meditation easy and even fun, particularly if you?re a beginner and would benefit from a little guidance. Stress release idea #3. Help your brain cope better with music. Music is an effective tool to combat stress, if you know how to use it right. It can improve your mood?upbeat music gets you energized and helps you feel more motivated to get things done, while chillout music helps lower blood pressure. It also affects brain chemistry by increasing levels of dopamine, a neurotransmitter that helps control the brain's reward and pleasure centers and is responsible for feelings of euphoria; it also stimulates the hormone oxytocin, which helps us bond with one another and build trust. No need to prep much?just create a playlist of your favorite beats on your phone and put those headphones on. Stress release idea #4. Read more books. Why read? This simple practice can lower blood pressure, stabilize breathing, boost endorphins, stimulate the imagination, build your critical thinking skills, and even provide ideas on how you could respond differently to what is happening in your life. Start with a simple library membership at your local library; it?s free, practical, and has endless resources and opportunities to discover new books. Then set aside one hour every evening for your reading ritual: turn off the TV, get away from the computer, make a cup of hot chocolate or tea, pick some relaxing music to listen to, get a few comfortable pillows and a blanket. For book ideas, use the Goodreads app to find topics that interest you, find recommendations, and track your reading progress. Stress release idea #5. Get enough sleep. It?s not unusual that this is the one area of our life where we cut corners, opting to stay awake longer to study or work, all in hopes that this lifestyle will yield better results. In the short term (staying up all night every once in a while) that may work. But overall, chronic sleep deprivation can be a strain on your nerves, can reduce your cognitive abilities, impact your concentration, and even reduce your IQ. That?s a scary thought! How much sleep is enough? That depends on several factors. To ensure you get into the habit of sleeping at the right time, train your brain to wind down each evening by setting a bedtime alarm on your phone about 30 minutes before you need to go to bed, and by following a simple nighttime routine to help you unwind more easily and comfortably. I think your ability to relieve stress is how you individually consume and expel stress. So, for an entrepreneur stress will be highly different then an ER doctor. Although stress still has the same inherent side effects, how each of these individual manages it will be very different. Here are just a few of my suggestion on how to manage / relieve stress that have worked well for me. Get a support group By having a support group you'll be able to process your thoughts externally. It's fine to think inside your head, but once you verbalize it the vibrations will hit your subconscious and redirect your irrational thoughts. You will also receive valuable advice from your support group. Don't sit, get up I've talked about this before but sitting slouched, hovered over your keyboard will only make things worse. Get up and move. I like to reach to the sky and then go straight into a standing hamstring stretch. It loosens you up and gets blood flowing. Use a Stability ball A stability ball won't be the "thing" that makes you stress free, but it'll help support proper posture. Proper posture makes you more confident, less tired and less irritable. This doesn't manage your stress but it'll help ward it off before it arrives. Take deep breaths By focusing on breaths, you'll briefly forget the worries that are troubling you. Take 15 deep breaths. As you inhale your diaphragm should expand and as you exhale it should contract. Focus only on your breath. By taking these focused deep breaths, more oxygen will reach your vital organs. Nothing like a little brain boost when stressed. Get some rays Have you ever gone to the beach or laid by the pool and felt completely relaxed? The sun has a natural calming effect but the added benefits are just being outdoors and getting fresh air. Mother nature is the "pill" to cure your worries. Office decor Buy yourself a couple of office plants. By having them in your office they'll help filter and regulate your office atmosphere. And it doesn't hurt visually, especially if you're in a cubicle. Workout when you get home Going home and working out is the best way to loosen up and clear the mind. After you'll feel more relaxed and rational. Tip - Bring a paper and pen incase any thoughts flood your mind. You want to get them out of your head and on paper. This way you can refer back and focus on you and your workout, that's it. Clear your mind Easier said than done I know, but clearing your mind has a powerful effect. It declutters your thoughts and grounds you. Your mind races all day long. Slow it down and think about nothing. Get good at meditating each and every day. Go to bed early What? There is no way you can get to bed early. Spare me. Yes, you can. According to the Centers for Disease Control and Prevention, 50-70 million adults have sleep or wakefulness disorder. The effects are HUGE. By reducing your sleep by as much as 30 minutes one night it can cut your day time alertness by 32%. Getting more sleep will not only energize you, it'll also significantly reduce your stress levels. Eat well in the morning By eating a healthy, well-balanced breakfast you're preparing your body for the full day ahead. Getting these essential nutrients first thing in the morning are key to warding off environmental and office stressors. Focus on quality protein and fat, with a side of berries. Sincerely, use these natural tips and if it doesn't work then go for face to face counselling Thank You All The Best. Â
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