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- Mar 3, 2024
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[ READING TIME: 5 MIN ]
Hello everyone,
I hope you and your loved ones are doing well. In the following thread I wanted to show you how you can reduce your stress level in everyday life. I think that stress accompanies us all in our everyday lives, in phases in my life where I suffered a lot from stress, I used these different methods and they helped me a lot. I thought why not share this with you, maybe it will help some people deal with their stress levels.
Forest Bathing
What is forest bathing ? :
Forest bathing is a natural healing method from Japan, also known as ''Shinrin-yoku''. It refers to consciously immersing yourself in the forest atmosphere in order to use the positive effects of nature on your health. Forest bathing is about experiencing the forest with all your senses and, above all, what is most important to us: reducing stress.
What are the advantages of Forest Bathing? :
Various studies have proven that "forest bathing" has many positive effects on our bodies. We have an improved mood and well-being. Positive effects on anxiety disorders and depression, lowering blood pressure and blood sugar levels, reducing stress and relaxing.
Why Forest Bathing Is Good for Your Health
Though any kind of nature can enhance our health and happiness, there’s something special about being in a forest.
greatergood.berkeley.edu
What it is forest bathing & why you should try it | Kaiser Permanente
Forest bathing, a Japanese practice, can help lower stress & increase well-being. Visit Kaiser Permanente to learn more about spending time in nature.
healthy.kaiserpermanente.org
Forest Bathing Benefits | The Evidence-Based Wellness Practice
Forest bathing is a wellness practice that has been shown to alleviate the root cause of many ailments. But did you know it also provides other benefits? Learn here.
www.anft.earth
The Effects of Dynamic and Static Forest Bathing (Shinrin-yoku) on Physiological and Psychological Health in Males and Females
This study aimed to investigate the effects of dynamic and static forest bathing (Shinrin-yoku) on the physiological and psychological health of males and females. Dynamic pre-test and post-test forest bathing was performed on 11 participants (5 males and 6 females) as a single group in a forest...
www.mdpi.com
How do I do forest bathing ? :
Choose a nice forest near you, feel free to go to the forest on a nice Sunday morning. At these times most forests are usually pretty empty and you can walk through the forest alone in peace. A 45 minute walk should be enough. Walk slowly, enjoy the peace and quiet of the forest, listen to music if you want to.
My experience with Forest Bathing :
It helped me a lot, I always enjoyed taking my daily walk through the forest. I could just switch off, there was no one in the forest. I could be alone. I only heard the birds and no annoying cars driving in the city center. Forest bathing is wonderful, I can only recommend it to everyone.
Reading in the evening
Relaxing in the evening and reading has been shown to reduce your stress levels by 60%. Go to your local bookstore and buy a book that you like. The most important thing is that you enjoy reading the book - it shouldn't feel like a task that you have to do every evening. It should be something you're looking forward to
In the evening, lie down in a comfortable place (your bed, your sofa...) and read for between 30-40 minutes. You will also notice that your sleep will improve because you will spend less time in front of a screen in the evening.
7 Science-Backed Ways Reading Makes You Healthy (Infographic)
Do you love to read? In this epic infographic, we outline the proven health benefits of reading, from a sharper mind to better social connections!
geediting.com
What are the benefits of reading books? A lot, actually
10 surprising psychological and physical perks associated with regular reading.
www.today.com
Association Between Reading Habit and Sleep Among Age Over 40 Years Community Residents: A Population-Based Evidence Study - PubMed
Reading was associated with short sleep duration on weekdays, but not with sleep quality. Furthermore, reading was related to late sleep-onset time, and for the middle-aged and elderly Chinese populations, appropriate reading quantity was related with long sleep duration.
pubmed.ncbi.nlm.nih.gov
Sleep
Sleep is very important for people, in today's world people sleep less. Prioritize your sleep, less sleep does lead to all sorts of illnesses (cancer, depression...). Less sleep can worsen your poor mental state and increase your stress levels.
The Relationship Between Sleep and Stress
Stress and sleep share a close, reciprocal connection. Learn how stress affects sleep and discover tips to sleep better when feeling stressed and anxious.
sleepdoctor.com
Avoid screens in the evening
Avoid screens in the evening to get better sleep. After a long day at work or school, I always decide to relax in the evening. I haven't played another game of Valorant after a long day (Valorant gives me so much aggression haha). Many people come straight home after a long day and sit down in front of the computer, try to avoid screens in the evening.
Can Electronics Affect Quality Sleep? | Sleep Foundation
Want to learn more about how electronics affect sleep? Read our guide to learn about technology in the bedroom and best practices for screen time before bed.
www.sleepfoundation.org
Diet
A well-balanced diet rich in essential nutrients has been associated with stress reduction. Try to eat well, I found a good guide on the subject of diet on the internet. Maybe this will help you
Health & Diet
From healthy diet plans to helpful weight loss tools, here you'll find WebMD's latest diet news and information.
Eating more fruit and vegetables linked to less stress, study finds
Eating a diet rich in fruit and vegetables is associated with less stress, according to new research. The findings revealed people who ate at least 470 grams of fruit and vegetables daily had 10 per cent lower stress levels than those who consumed less than 230 grams.
www.sciencedaily.com
Meditation
Meditation helps reduce stress by contributing to relaxation, balancing the nervous system and improving brain coherence. To reduce stress, many experts recommend starting with a few minutes of meditation per day and gradually increasing to longer periods, such as 20 minutes or more. There is no definitive answer to how many times a day one should meditate, as it depends on individual needs and time resources. However, it is recommended to meditate regularly to maximize the stress-reducing benefits of this practice. You can find lots of meditation guides on YouTube. But you don't just have to do it with YouTube, you can also pay attention to your breathing. Inhale slowly through your nose and exhale through your mouth.
A beginner's guide to meditation
Learn quick and easy ways to meditate, no matter where you are.
www.mayoclinic.org
The Benefits of Meditation for Stress Management
There are many health benefits of meditation. Learn how to use it to relieve stress and tension, relax the body, find focus, and center your mind.
Mindfulness meditation: A research-proven way to reduce stress
Psychologists have found that mindfulness meditation changes our brain and biology in positive ways, improving mental and physical health.
www.apa.org
Meditation for stress: 11 techniques to manage stress — Calm Blog
Stress is part of life, but you can learn to manage it better. We explore what the causes of stress and how meditation and mindfulness techniques can help.
www.calm.com
Supplements
There are various supplements that can help you reduce your stress levels, the most famous being Ashwagandha and CBD. Ashwagandha regulates the stress hormone cortisol. CBD has been shown to help with anxiety, which can also lead to stress reduction.
7 Health Benefits of Ashwagandha, Backed By Science
7 Health Benefits of Ashwagandha, Backed By Science
www.forbes.com
An investigation into the stress-relieving and... : Medicine
tic effects. Methods: In this 60-day, randomized, double-blind, placebo-controlled study the stress-relieving and pharmacological activity of an ashwagandha extract was investigated in stressed, healthy adults. Sixty adults were randomly allocated to take either a placebo or 240 mg of a...
journals.lww.com
Reasons for cannabidiol use: a cross-sectional study of CBD users, focusing on self-perceived stress, anxiety, and sleep problems - Journal of Cannabis Research
Background Public and medical interest in cannabidiol (CBD) has been rising, and CBD is now available from various sources. Research into the effects of low-dose CBD on outcomes like stress, anxiety, and sleep problems have been scarce, so we conducted an online survey of CBD users to better...
jcannabisresearch.biomedcentral.com
Conclusion
Every person has different reasons why they have stress, which is why I tried to generalize these ways of reducing stress to everyone as much as possible so that everyone can use these methods to have less stress in everyday life. These tips mentioned above helped me extremely. I really hope that I could be of help to some of you. Feel free to discuss in the comments, if you have any new ways to reduce stress, feel free to share them too. If you have any questions, leave them in the comments and I'll try to answer them as best as I can
Have a nice day
.
