Coping with Stress

Everyone experiences stress. The key to whether it negatively impacts your health is how quickly you can return to a relaxed state. Being in a state of high stress for long periods of time can negatively impact your health with things like sleep issues, headaches, shortness of breath, and more. One way to measure how well your body is adapting to stress is through heart rate variability (HRV). HRV is the change in the amount of time between your heart beats. When it comes to your health, having a high heart rate variability is better. This means you are able to return to normal more quickly after a stressful event. You can track your HRV with some of the new wearable fitness devices. Here are some ways you can improve your HRV and how you are coping with stress.

Music

Listening to calming and/or uplifting music can help your brain return to a relaxed state. Depending on your preference, you could listen to worship, classical, or the sounds of nature. Listening to your choice of sound at bedtime can help you release worries and get a good night sleep. Relaxing music can even help you eat more healthfully and better digest your food. Because you are more aware you are eating when listening to music, you may even realize you are full sooner which can help you manage your weight.

Adaptogenic Herbs

Adaptogenic herbs can help your body deal with stress. They have been studied for their ability to protect the brain, reduce depression, reduce fatigue and more. One of the most well known adaptogenic herb is ashwagandha. Other adaptogenic herbs that have been studied are Siberian ginseng, Artic root, and Schisandra. When you are under stress, your body releases cortisol. If you are under chronic stress, your body may constantly release cortisol, which can lead to health issues. Adaptogenic herbs can help reduce your cortisol levels and improve how you are coping with stress.

Healthy Lifestyle Habits

Getting regular movement and exercise is another healthy way to reduce stress. In addition to reducing stress, movement can help improve your mood and energy level. A regular exercise routine that includes both cardio and strength training is best for some people. But taking walks, stretching, gardening, and dancing count too. Getting 7 to 9 hours of quality sleep every night is another powerful way to reduce stress and keep your body healthy.

Laughing

Not only is laughing fun, it is great for your health. After a good laugh, or even giggling at a silly cartoon or video, your body will relax and release stress. If you are laughing hard, your heart rate and breathing will increase. Certain muscles will engage too when you are laughing. But when you stop, your heart rate, breathing and muscles will return to normal and you'll feel better all over. Because laughing causes the brain to release nautral pain relievers, you may even experience less pain after a good laugh.

Gratitude

Even if there are things happening in your life that are causing you to feel stress, you can find plenty of other things to be grateful for. As you start listing those things off, you will feel your stress level lower. More and more research has identified the many positive affects of gratitude. It can help reduce negative emotions, lift depression, reduce pain, and improve your sleep. Being grateful can also help you feel better about yourself and your life.

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