In the context of the busy lifestyle we live now, it is quite possible for situations to occur when stress starts following you every day, having an effect not only on the physiological but also on the psychological plane. Although radical changes may need to be made in your life, the most efficient method to minimize the amount of cortisol that your body will produce lies in creating habits that will affect your daily life. Here are 8 easy ways to decrease stress without taking any pills.
Try the Physiological Sigh
Under stress, people tend to have short breaths. However, now you should start practicing the physiological sigh in order to stimulate the work of the parasympathetic nervous system. For this purpose, breathe twice deeply through your nose; first, make an inhalation and then increase its volume. After this, slowly exhale air from your mouth. This procedure should be repeated three times.
Get Some Sunlight First Thing
First thing you have to do upon awakening to ensure proper regulation of your circadian rhythm is exposing yourself to sunlight by spending at least five to ten minutes outdoors without wearing any sunglasses to suppress the production of melatonin and correlate the peak of cortisol level with the morning period of the day.
Establish a Screen-Free Transition Time
Upon getting up, taking your phone right away, and checking it gives rise to the release of both dopamine and cortisol as well as exposes your brain to the influence of external stimuli before you manage to leave your bed. Ensure yourself a screen-free period of at least 20 minutes in the morning and 30 minutes at night.
Make Your Walk a Silent One
If you want to walk to be effective and fruitful, then avoid taking such distracting elements as your phone and listening to music or podcasts. Being deprived of any external information sources, you will be able to focus on the processes that go on inside your head and give way to solving problems while being relaxed.
Raise Your Magnesium Intake Levels
The loss of magnesium from your body happens due to constant stress levels; as a result of magnesium deficiency, you will suffer from tight muscles and dysfunction of the nervous system. It is advisable that you consume foods that contain magnesium, which include pumpkin seeds, green leafy vegetables, and almonds, or take magnesium glycinate at night to have a relaxed mind ready for sleep.
Take Prebiotics and Soluble Fruits
As the brain is connected to the gut microbiome via the vagus nerve, an imbalanced gut microbiome will make you feel anxious. Consider doing “fibermaxxing,” which means incorporating different types of fiber, like chia seeds, oats, leeks, and beans, into your diet. The consumption of such foods makes the good bacteria produce short-chain fatty acids and limits the inflammation associated with stress.
Brain Dumping at Night
When you can’t sleep because of racing thoughts, there is usually a reason. The reason may be that your brain doesn’t want to forget things you have to do the next day. Always keep a journal beside your bed and start writing whatever comes into your mind within three minutes, along with any queries you have. This will make your brain understand that it has someplace to store everything; hence, there is no need for it to keep working.
Enjoy Nostalgic or Playful Activities
The adult world is full of efficiency and measurements, leaving not much space for just having fun. Spend at least 10 minutes daily on an activity that does not have any specific purpose at all, like drawing, learning how to play some music instrument (poorly), reading fiction, or doing something that was once your passion in your childhood years.
