Stress is the body’s natural defense against danger and predators. When people are in stress their bodies produce larger quantities of the chemicals cortisol, adrenaline, and noradrenaline. But increased level of stress can lead into depression, lack of concentration, and in-effectiveness at work. Thus, to combat stress and make your distinct presence felt in this hypercompetitive world is a vital necessity to stay relevant and dominant.

Thus, there are many widely popular techniques that are effective to beat the stress which one can find useful in dealing with nerve-racking situations.

This Art of Twist, Turn and Stretch can give Feeling of Transcendence

Although any physical exercise is good to fight stress, but yoga is among one of the best. Yoga is the platform which unites individual consciousness with the universal consciousness or spirit. This 10,000 years old practice has very profound effect on human’s physical and mental well-being and provides infinite possibilities on a human mind and soul.

Almost everyone knows about the physical benefits derived from yoga, but in reality its practice can also give psychological benefits, such as reducing stress and developing a sense of well-being. It also provides spiritual benefits, such as a feeling of connectedness with god or spirit, or a feeling of transcendence.

Many studies have proved that performing little yoga a day can reduce stress and enhance productivity. Yoga also brings and encourages a good mood, an increase in mindfulness, and a healthy dose of self-compassion.

Balance the Consumption of Caffeine

Caffeine is the world’s most extensively consumed psychoactive drug which acts as a stimulant which alerts brain and also temporarily relieve drowsiness and fatigue. But too much consumption of caffeine can lead to negative health effects like insomnia, nervousness, an upset stomach, restlessness, heartburn, jitters, irritability, a fast heartbeat, and ultimately stress. According to Mayo Clinic, consumption of more than 500-600 mg of caffeine can lead towards adverse health effect.

Although caffeine rich food and beverages are scrumptious which can lift your mood and give you a refreshing boost but its consumption in excess quantities can elevate cortisol levels.

Cortisol plays an important role in controlling blood sugar levels, metabolism, reducing inflammation, and sharpening memory formulation.  Increase in cortisol level can result further into muscle weakness, high blood pressure, mood swings, anxiety etc. which ultimately cause deep stress.

Foods which contain caffeine include dark chocolate, sweet chocolates, energy drinks, coffee liquors, American style brewed coffee (Americano), black tea, soft drinks (especially colas), instant tea and coffee powders, espresso and baked goods containing chocolate.

Too much consumption of sugary products, alcohol, and nicotine also invites stress.

Learn the Art of Saying ‘No’ Sometimes

By portraying oneself superior in front of manager, employees sometime say ‘Yes’ to some tasks which they aren’t proficient at. Sometimes people accept promotion when they know they are not yet ready to take upon the new challenges, marrying to someone about whom they feel unsecure about, having children when not financially or emotionally ready and more. The list is endless but the symptoms are same, the hesitation to say ‘No’.

“Sometimes, we need to say no so that we have more time to say yes”- Suzette Hinton, Author. There are tasks in life which you cannot avoid but there are plenty in which you want to say ‘No’ but ultimately end up by saying ‘Yes’ and thus invite lot of trouble and even stress as well sometime due to the un-preparedness or in-competency for that task. Thus saying ‘No’ when you genuinely mean ‘No’ is a life skill. For many people it comes naturally but for some it is like a mission impossible. At first glance, saying ‘No’ to the other person may not feel right or pleasant but in the longer run it can foster better emotional and mental health outcomes.

Thus saying ‘Yes’ all the time thus ultimately invites stress which could be avoided just by saying a polite ‘No’.

Beat the Stress with Effective Breathing Exercises

The main role of breathing exercise is to inhale oxygen and exhale CO2 through the movements of lungs. Muscles that control the movement of the lungs are the diaphragm and the muscles between the ribs.

Breathing pattern of an anxious person is quite different from a non-anxious person. A stressed person takes very small and shallow breaths using their shoulders instead of diaphragm to move air in and out of their lungs. This form of in taking oxygen disrupts the balance of gases in the body. Thus to maintain the balances it is vital to take deep breaths to feel relaxed and relieved.

Scientific studies have shown that controlling your breath can help to manage stress and stress-related conditions like lowering blood pressure and heart rate, reducing levels of stress hormones in the blood, and in balancing levels of oxygen and carbon dioxide in the blood. Many effective breath control exercises are used in some form of yoga, tai chi and meditation which gives huge boost to the mental well-being of a stressed person.

Skull Shining Breath, Alternate Nostril Breathing, Abdominal Breathing Technique, and Equal Breathing are some of the popular breathing techniques which are very effective to beat stress.

Apart from these vital aspects leisure activities; be it any like giving time to act on hobbies, watching movie, playing music or doing anything creative etc. also does provide a great relief to cope up with stress. Fun activities can lift up the mood and can translate into a decrease in stress levels as well.

So beat the stress whenever it comes and stay calm, positive and encouraged. As someone rightly said, nothing is permanent, so don’t stress yourself too much because no matter how bad the situation is…it will change.