Natural ways to relieve stress
The pandemic takes a toll on us all.
During these uncertain times, stressful feelings may be increasing.
If you’re looking for ways to unwind naturally, here are five methods of doing it from CNN.
Practice meditation
Meditating allows you to focus your mind for a while and practice being present.
“You can spend one minute each morning and each evening doing this,” Richard Davidson, founder and director of the Center for Healthy Minds, told CNN. “And that kind of appreciation is something that can foster a sense of optimism about the future.”
If you’ve never meditated before, Headspace has some resources for how to get started.
Get enough exercise
Regular exercise is one of the main ways to improve your physical and mental health.
“A brisk walk, jog or bike ride can help keep you calm and healthy during these uncertain times,” Jennifer Helsz, an associate professor in kinesiology at McMaster University in Ontario, Canada, told CNN.
You don’t have to do highintensity exercise for a long time to reap the benefits, either. A study of university students showed that high-intensity training led to increased stress and inflammation. Cleveland Clinic has some examples of moderate exercise, which you can do to de-stress.
Do yoga, tai chi or qi gong
You can also get moving through yoga. The practice can release endorphins, improve sleep and regulate the body’s central stress response system, Jacinta Brinsley, a doctoral candidate at the University of South Australia who recently published a study on yoga, told CNN.
If you’re new to the practice, Self magazine has some go-to poses for beginners.
Traditional Chinese exercises, tai chi and qi gong, also have stressrelieving qualities including lowering the hormone cortisol and improving immune function, studies show.
Make sure you’re sleeping
Relieving stress also means getting enough sleep. To do so, develop a routine and follow experts’ advice of going to bed and waking up at the same time each day.
Avoid scrolling on your phone or watching TV before bed, as blue light can disrupt your sleep. You can also unwind with a warm bath or shower and read a book before catching some Z’s, but don’t consume alcohol or coffee as a nightcap — they can be disruptive.
Breathe slowly and deeply
Deep breathing can be a way to ease your mind.
“Learning breathwork lets you know that you have an ability to physiologically calm yourself,” stress management expert Dr. Cynthia Ackrill, an editor for the magazine Contentment, published by the American Institute of Stress, told CNN.
For tips on incorporating breathing exercises into your day, visit Healthline.