April is National Stress Awareness Month, thus a good reminder to breathe and relax.
As humans, we face stressful events and situations every day, from traffic in our morning commute to deadlines we're rushing to meet -- and it only seems to be getting worse. The American Institute of Stress reports that 44% of Americans feel more stressed than they did five years ago.
In the United States, the most common causes for stress are pressures from one's job, worries of money and concerns for health.
Stress is the brain's response to demand, according to the National Institute for Mental Health, and is sort of a primal instinct, readying us to flee or face a threat. There are three types of stress: routine stress, such as work obligations; sudden negative stress, such as losing your job; and traumatic stress, such as a natural disaster.
These different stresses affect people in different ways, ranging from digestive problems to headaches, sleepiness and depression. Long-term chronic stress can increase one's chance for heart disease, stroke and heart attacks. Further, 44% of stressed people lose sleep and 40% overeat due to the stress.
Luckily, you don't need a full week in the tropics or a standby masseuse to help cope with stress. Check out our below list of easy stress-relievers, based on how much time you have.
One hour: Write in a journal
Writing down your thoughts aids in managing stress by allowing you to better understand your feelings when everything around you feels like chaos, according to the University of Rochester's Medical Center. It also helps identify causes of stress so you can in turn think of resolutions, without the judgement of others.
45 minutes: Do a session of yoga
Yoga may seem intimidating to some, with its twisting poses and demanding balance. However, Psychology Today explains that it is one's attempt to stay calm while contorting into these difficult poses that actually relieves stress. It forces you to relax your muscles and retrain your brain into not automatically responding to stress with faster heart rate and shallow breathing. If you don't have time for a professional class, check online at sites like Yoga.com for some at-home poses.
30 minutes: Exercise
20 minutes: Take a bubble bath
15 minutes: Make a to-do list
Breaking down what you need to do can help you figure out if your plate is too full. From there, you can prioritize your errands.
10 minutes: Go for a walk outside
7 minutes: Sip on a cup of tea
University College of London researchers found that those who drank black tea daily had lower levels of stress hormone cortisone when compared to a placebo group. The tea-drinkers also had lower blood platelet activation, which can cause heart attacks.
5 minutes: Guided imagery
Guided imagery is trying to connect your mind and body into a relaxed mental state by using all of your senses to imagine the details of a safe and comfortable place, such as the beach. It is used to promote relaxation and lower blood levels. So go on and flex your imagination skills.
3 minutes: Hug it out
According to NPR, 71% of people cope with stress by socializing. Health also describes how showing gratitude can guide your behavior to being more positive. Who needs a good ol' fashioned hug?
1 minute: Place a plant
Whether you like bonsai trees or cacti, the Journal of Environmental Horticulture found that adding plants to work environments improves worker satisfaction and productivity.
30 seconds: Mini mantras
