EXPERT ADVICE
Dr Sepp Porta, head of the Institute for Applied Stress Research in Austria, is considered one of the most renowned stress experts in Europe. He shares his stress-relieving tips.
WHY IS IT DIFFICULT TO REMAIN CALM?
Because we do too little to reduce the stress hormones – adrenaline, cortisol and noradrenaline. Sleep deficit is one of the most common causes of increased stress. So, for example, someone who stays up all night needs more than two days to recover. The pressure of work and relationship problems further increase the release of these hormones.
HOW DO I REDUCE STRESS HORMONES?
Moderate fitness training is the ideal way to reduce stress because it increases muscle, which leads to greater cell production. The greater the number of cells, the greater the reduction of stress hormones. Walking, cycling, swimming or yoga for 30 minutes will all increase muscle mass.
WHAT HAPPENS IF I’M NOT ABLE TO EXERCISE?
Another effective way to reduce stress is to drink elderberry juice. It’s scientifically proven that elderberry juice restricts the excessive release of cortisol and, like magnesium, is an effective stress killer. The magnesium effect also explains why stressed people instinctively reach for chocolate. Cocoa contains a large quantity of magnesium and just a few pieces of chocolate can have a noticeable stress-lowering effect.
WHAT ELSE CAN I DO?
Avoid multitasking. The more hectic life is, the more problematic multitasking becomes. Focus instead on identifying one or two of the most important tasks and completing them – this gives us back control and calms us. Research shows that completing 20 percent of the most important tasks provides 80 percent of the maximum feeling of satisfaction that’s possible. The remaining 80 percent of tasks requiring completion provides only another 20 percent of extra satisfaction. Another important thing to avoid is comparing yourself with others. Count your blessings. Look at what you’ve achieved and value your positive experiences. American researchers have found that when comparisons with others are avoided, people are more contented and calm.
WHAT DO YOU DO TO STAY CALM?
I like to ride my bike. It’s one of the best types of sport to increase calmness. The rhythm provides a meditative inner peace, while the continually changing sensory impressions provide the mind with new focal points and release psychological tensions. Just 20 minutes has the positive side effect of giving all the body’s organs an oxygen boost, which reduces stress hormone levels. I also eat chocolate!
WHAT IF I DON’T HAVE TIME TO CYCLE?
Just 10 minutes walking around the block helps your body to combat excessive stress. If you’re angry or under pressure, exercising helps to reduce the intensity of those emotions – and the stress hormones disappear too. Our latest research shows that exercise also aids in the production of naturally occurring morphine and codeine, soothing opiates that suppress pain.