10 ways to beat him recommended by Harvard

Harvard University experts have collected 10 (easy) tips for lowering your stress level when it hits you

Eugenio Spagnuolo

06 March

As time passes it makes itself felt more. AND stress, the invisible enemy which not only puts the mental health of those who suffer from it at risk, but also their physical health. And by the way, there are good and bad news.

  • The bad news is that stress doesn’t subside over time, rather. For most people, managing it becomes more difficult as the years go by. And this ends up increasing the risks of chronic disease, to which the body is already more vulnerable after a lifetime of wear and tear (and perhaps some unhealthy habit).
  • The good news is that stress can be beaten or at least we can learn to manage it. A few days ago, Harvard University released a list of easy-to-follow scientific tips for reducing daily stress. The first, it goes without saying, is to adopt a healthier lifestyle, i.e. sleep at least 7 hours a day, follow a predominantly plant-based diet, exercise, meditate and maintain good social relationships.

“Practicing these healthy habits helps you become more resilient and able to better adapt to the difficult situations in life,” explains Shalu Ramchandani, an integrative medicine specialist at Benson-Henry Institute for Mind Body, affiliated with Harvard University. Then there are a number of practical tips for getting instant relief …

10 Harvard Tricks To Stop Stress

  • Do relaxation exercises. Nothing complicated – just a basic breathing exercise, like 10 deep, slow breaths (inhale and exhale). Or a visualization exercise: “Imagine you are in your favorite vacation spot, perhaps at the beach or in nature,” suggests Dr. Ramchandani. “Imagine all the sensations you would experience there, such as the sound of the waves, the smell of the ocean and the breeze that touches your skin. Keep this image in mind for a few minutes and notice the relaxing effect.”
  • Stretch your muscles. Our muscles stiffen under stress. But the tension can be relieved by lengthening them. “While sitting or standing, inhale, raise your arms above your head, latch your fingers, stretch, release your fingers and exhale as you lower your arms to each side. Repeat 3 times,” suggests the expert.
  • A break in awareness. Being aware helps elicit the relaxation response by bringing us back to the present moment. This can interrupt a cycle of stressful thoughts. The trick is to pay attention to all of our senses while doing something relaxing. “It could be drinking a cup of tea and noticing its warmth in your hands, the scent of the tea and the way you feel it go down your throat,” Ramchandani explains, “Or a mindful shower or a pleasant and mindful walk through nature. “.
  • A quick walk. A brisk 10 minute walk when we feel tense can help burn stress hormones, counteract muscle tension and release the body’s wellness chemicals, which promote relaxation. And if a walk is out of the question, even a little aerobic exercise on site can help keep stress at bay.
  • To laugh. It sounds trivial, but it works. Laughter is like one inner rush and it can be a source of healing. It reduces stress hormones and becomes an expression of joy, optimism and hope, “says Ramchandani who suggests.” When you feel stressed, watch a movie or TV show that makes you laugh.
  • Reduce loud noises in our environment. “Loud noise triggers the stress response,” notes the Harvard scientist. “It makes it difficult to think and keeps us from being aware. If noise is unavoidable because, for example, it is coming from neighbors, traffic or someone in the home or office, try wearing earplugs or noise-canceling headphones. “.
  • Listen to relaxing music. Unlike loud noise, pleasant music can help us relax. “Music therapy can be very powerful for healing and is used medically for everything from cancer treatment to COVID-19 recovery,” says Dr. Ramchandani. “But you have to be present and involved in the sounds you are listening to. If your mind wanders in a stressful place, the music won’t help.”
  • Countering negative thoughts. Positive thoughts generate positive emotions. “Find 3 positive things for a negative or stressful thought“, suggests the expert. It doesn’t take much: even being grateful for a good meal or a little daily joy.
  • Positive inner dialogue. “When you are self-critical, it automatically activates the stress response. If you praise and support yourself, it helps reduce stress.” Ramchandani also recommends the words to use: “I can do it. I’m smart and strong and I’ve done bigger things in the past. Even if things don’t go my way, I’m doing my best.”
  • Wondering if it’s worth it. Last but not least, we should try to put things in perspective as well ask ourselves if what stresses us will matter in a year and if it is worth suffering, despite the health problems that stress can cause. “As soon as you realize that something may not be as important as you thought, the stress is reduced,” concludes Ramchandani.



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About Banner Leon

Videogames entered his life in the late '80s, at the time of the first meeting with Super Mario Bros, and even today they make it a permanent part, after almost 30 years. Pros and defects: he manages to finish Super Mario Bros in less than 5 minutes but he has never finished Final Fight with a credit ... he's still trying.

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