Long-term stress increases the risk of heart disease and diabetes. Harvard Buddhists learn 10 ways to relax in one second
Long-term stress harms physical, mental and mental health and may lead to dementia and chronic diseases if left unchecked.
It is commonplace for busy modern people to be burdened with various types of pressure. However, over time, stressors can continue to harm physical and mental health. Harvard Health Publishing, a health organization directly affiliated with Harvard University, pointed out that chronic diseases such as dementia, cardiovascular disease, and diabetes may all be related to long-term stress.
Shalu Ramchandani, an expert at the Psychological Counseling Center of Massachusetts General Hospital in the United States, pointed out that when individuals face stress and feel threatened or dangerous, they will enter a “war preparation state” by releasing stress hormones, tightening muscles, and increasing blood pressure. People often ignore such physical changes and allow stress to affect the working mechanism of the body, mind and soul. The final result will be an increased risk of chronic diseases and chronic inflammation.
Are you out of breath in a high-pressure environment every day? Refuse stressors in just 10 easy steps
Dr. Ramchandani suggests that the best way to deal with stress is to sleep at least 7 hours a day, coupled with a healthy diet and regular exercise. If you cannot avoid being in a high-pressure environment frequently, the following 10 simple methods can also help to quickly calm down the body’s stress response and help restore emotional balance:
Breathing exercises. Dr. Ramchandani believes that basic breathing exercises can slow down the breathing rate and heart rate, thereby lowering stress hormones. Breathing and exhaling gently for 10 times will have significant effects.
Stretch your muscles. Muscles tense up when under stress. Relaxation can be achieved through timely stretching, calisthenics or simple yoga exercises, or simply tying your fingers together and raising your arms above your head to stretch. These behaviors are like releasing signals, cueing the body to get out of the war-ready state and take a good rest.
Take a short break. Dr. Ramchandani believes that even a short rest of 5 minutes can temporarily relieve the body from tension. Drinking coffee and tea during breaks can help stretch your senses and increase work efficiency; taking a shower or bath can also help.
Walk briskly. A 10-minute brisk walk or a walk after a meal can help lower stress hormones, relieve muscle tension, and release good chemicals in the body. In addition, it can also be combined with 150 minutes of moderate-intensity exercise per week to further relieve stress.
Get used to laughing. Laughter is known as “inner exercise” and is one of the main ways to reduce stress hormones. Watching variety shows, comedy movies and dramas, or chatting with family and friends can all make your body laugh.
Reduce noise. Loud noise will trigger a stress response, making it difficult to think and concentrate. If noise cannot be avoided, it is recommended to wear headphones or earplugs to block out the noise.
Play music. Play slow-paced music while taking a break to help your body activate its relaxation mechanism. Music therapy has been clinically used as one of the therapies to restore mental health.
Practice mindfulness. Positive thoughts and positive emotions influence each other. You can practice writing down 3 things that make you grateful every day to help generate positive thoughts.
Self-talk. Self-criticism often leads to greater potential stress. Practicing mindfulness or meditation therapy and cheering yourself up can help clarify short-term goals and organize your thoughts.
Interpersonal connection. Share what you see, hear or face difficulties with your relatives and friends to effectively reduce the burden on your body, mind and soul. You can also seek the company of relatives and friends for big and small things in life, such as buying groceries and tidying up your home, so that physical, mental and mental stress can be released.
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