STRESS OFTEN BECOMES AN UNWELCOME COMPANION in the hustle and bustle of my daily life. Today, I present Stress Busters 101: Hacking Your Way to Zen.
I sometimes feel overwhelmed, from looming deadlines to the constant ping of notifications on my devices.
As a doctor who helps people with cancer, I see patients face tragedy. And don’t get me started on our electronic health records system.
But I have learned some tricks. In this Stress Busters 101 guide, I want to explore seven practical and easy-to-follow hacks that help me navigate the maze of stress and find my way to a more zen-like state of mind.
I will share some of my most popular posts on the subject.
Understanding Stress
Let’s start with the basics. What is stress, and why does it seem to grip our lives tightly? Stress is the body’s natural response to challenges or threats.
The alarm system kicks in when we perceive danger, triggering the famous “fight or flight” response.
While this response can be life-saving in emergencies, our bodies sometimes misinterpret everyday situations as threats, leading to chronic stress.
The Impact of Chronic Stress
Chronic stress can take a toll on both our physical and mental well-being.
From headaches and digestive issues to anxiety and depression, the effects of stress are far-reaching.
That’s why finding effective ways to short-circuit stress is crucial before it takes over our lives.
Here are seven hacks I use to drop my stress levels.
#1: The Power of Deep Breathing
One of the simplest yet most powerful stress-busting techniques is deep breathing.
When stress hits, my breathing becomes more shallow. Sometimes, I don’t even realize it.
I take a moment to pause and focus on my breath. I inhale slowly through my nose, filling my lungs with air, then exhaling through my mouth.
This practice triggers my body’s relaxation response, calming my nervous system and reducing stress.
The Two Mindfulness Techniques Nobody Taught You
QIGONG IS A SYSTEM of coordinated body posture, movement, breathing, and meditation. Since I live in the Seattle…medium.com.
How Deep Breathing Works Physiologically
The University of Toledo (USA) offers this:
Deep breathing and relaxation activate the other part of your nervous system, the parasympathetic nervous system, which signals your brain to tell the anxious part that you’re safe and don’t need to use the fight, flight or freeze response.
Deep breathing gets more oxygen to the thinking brain.
One of My Favorite Breathing Techniques
Have you heard of the Modified Lion’s Breath technique? As you do it, imagine that you are a lion.
- Sit comfortably on the floor (or in a chair).
- Breathe in through your nose, filling your belly with air.
- Open your mouth as wide as possible when you cannot breathe in anymore. Breathe out with a “HA” sound.
- Repeat the sequence several times.
#2: Move Your Body, Move Your Stress Away
Exercise isn’t just about fitting into those jeans or building muscles; it’s also a fantastic stress-buster.
Physical activity releases endorphins, the body’s natural mood lifters.
You don’t need to run a marathon; a simple walk, a dance session in your living room, or even a quick stretch can do wonders for your stress levels.
A small University of Mississippi (USA) study of 66 individuals discovered this:
A 10-minute bout of brisk walking or meditation improved mood state, when compared to an inactive control group.
6 Tricks I Use to Protect My Brain
PRESERVING MY COGNITIVE ABILITIES is a top priority. Today, I share six tricks I use to protect my brain.medium.com.
#3: Mindfulness Meditation Made Easy
Mindfulness meditation might sound like a fancy practice reserved for monks on mountain tops, but it’s a straightforward technique anyone can benefit from.
Find a quiet space, sit comfortably, and bring your attention to the present moment.
Focus on your breath, bodily sensations, or even a calming mantra.
Mindfulness practice helps break the cycle of anxious thoughts and brings you back to the here and now.
A comprehensive meta-analysis of mindfulness shows that it is especially effective for reducing anxiety, depression, and stress.
A Ridiculously Simple Way To Lengthen Your Life in Under 10 Minutes
HAVE YOU HEARD OF TELOMERES? Can mindfulness practices (such as meditation) slow the rate of loss of these markers of…medium.com
#4: Laughter — The Ultimate Stress Medicine
They say laughter is the best medicine, and this statement holds when it comes to stress.
If I want to release feel-good chemicals that counteract stress hormones, I often turn to a funny movie. Alternatively, consider a comedy show or reminiscing about hilarious moments with friends.
Trigger laughter.
Don’t underestimate the power of a good belly laugh.
Laughing Is A Scientifically Proven Stress Solution
WHAT IF I TOLD YOU THAT THERE IS A SCIENTIFICALLY PROVEN stress solution that’s not only easily accessible but also…medium.com.
#5: The Melodic Magic of Music
Turn up the volume and let the music work its magic. Listening to calming music can have a profound impact on your stress levels.
Choose tunes with a slower tempo and soothing melodies to create a peaceful ambiance.
Let the music transport you to a stress-free zone, whether classical, jazz or your favorite genre.
The Rhythm of Your Heart: How Music May Affect the Beat and More
I LISTEN TO MUSIC AS I WORK OUT. And when I write. I listen in my office in between meeting patients. Exercising…medium.com.
#6: Digital Detox — Unplug to Unwind
In our hyper-connected world, constant emails, messages, and social media updates can contribute to stress.
Take intentional breaks from your devices to give your mind a rest.
Here are some of my tactics:
- I create periods in which I don’t check email.
- I don’t play video games. If I did, I would set limits.
- I limit my social media scrolling.
- I create times in which I do no text messaging.
- I stop using my smartphone. Also, I put it in silent mode.
- I limit the time I spend watching news or other television programs.
A digital detox allows you to reconnect with the real world, reducing the mental clutter often accompanying technology overload. Here’s some information from WebMD:
Digital Detox: What to Know
Staying glued to your smartphone could take a greater toll on your mental wellness than you realize. Here’s why it may be…www.webmd.com.
#7: Positive Affirmations for a Positive Mindset
Your thoughts have a powerful influence on your emotions. Replace negative self-talk with positive affirmations.
Remind yourself of your strengths, achievements, and the positive aspects of your life.
Creating a habit of positive thinking can shift your mindset and help you approach challenges with a more optimistic outlook.
Positive Affirmations: 30 Affirmation Examples to Use Daily
Positive affirmations are phrases repeated over time to shift thought patterns and initiate intentional, positive…www.betterup.com.
Final Thoughts – Stress Busters 101
In the journey to conquer stress, it’s essential to recognize that small changes can make a big difference.
By incorporating these stress-busting hacks into your daily routine, you can take proactive steps to cultivate a more zen-like state of mind.
The piano is a very safe zone for me. I always feel less stressed after being immersed in learning a new piece. Sight-reading requires focus (and removal from the outside world), a form of mindfulness.
Oh, one more thing: I sometimes embrace boring to drop my stress levels. I take away the sense of “should” by catching a football game (especially one with teams about which I don’t care).
3 Ways to Drop Your Stress
STRESS INCREASES YOUR RISK OF CHRONIC DISEASE. When we perceive danger, our bodies respond by releasing stress…medium.com.
Finding what works for you involves a bit of trial and error, so be patient with yourself.
In the quest for a stress-free life, embracing these hacks with an open mind and a willingness to prioritize your well-being is key. So, take a deep breath, put on your favorite tunes, and let the stress-busting journey begin.
Do you have a go-to approach to dropping your stress levels?
Thank you for reading “Stress Busters 101.”
