Amplifying our alertness
Fight or Flight?
While it is definitely common to find ourselves dealing with stress at times, experiencing too much of it is detrimental to our health. That is because when we are highly stressed, our body undergoes a state in which our heart rate and blood pressure rise to extreme levels.
This process that our bodies go into is called the “fight or flight” mode, one that all humans have relied on as a means for survival. Because it is a response that has helped us overcome dangerous and life-threatening situations.
Nevertheless, a high frequency and an inordinate amount of prolonged stress can cause chronic pain and inflammation. When left unchecked, it can persist enough to wreak havoc in our immune systems and increase our risk for developing diseases and debilitating conditions.
Fortunately, there are a number of things we can do to protect our well-being with healthy choices that keep our performance at an optimal level. Habits such as having adequate sleep, eating nutritious foods, and getting regular exercise, for instance, are ones that sustain us for maximized longevity.
Of course, when it comes to short-term relief, there are some effective things we can do in the middle of a tediously unpleasant circumstance. Here are 9 tips to remember for lowering stress levels in the immediate moment at hand.
1. Breathwork
Controlling our breath is the simplest and most effective way to reduce stress. This is one vital ability that we have in our control and can notice better so as to be more fully aware of how much current stressful situations are affecting our natural rhythm.
Because the pace of our breathing can serve as a signal towards how slow or fast we are handling something. We can use it as an anchor to slow down and take deep breaths in order to direct our minds and bodies into a state of calm.
2. Music
According to the science behind stress management, one of the most powerful ways we regulate ourselves is through rhythm. This includes singing, humming, chanting, dancing, and listening to music.
Simply hearing a vibration through sound stimulates our recovery response in the most soothing way. It allows us to develop a sense of harmony among our minds, hearts, and bodies—allowing us to get rid of any tension, overwhelm, or anxiety that needs to be released.
3. Cold Water
Cold water therapy is a method that has gradually increased in popularity over the years for its variety of health benefits. This is a hack practiced in many cultures, such as Finland, where it is known that exposing our bodies to cold water reduces our heart rate and stress hormones.
One way to use it to your advantage at work is by placing your wrists under cold water for a few seconds up to one minute. It is easy to see the results from this in real time, as our wrists are key to a majority of our organs, and cooling them instantly spreads to the rest of the body.
4. Essential Oils
Another technique we can use for reducing stress instantly is by experimenting with essential oils. Oils such as lavender, jasmine, chamomile, sandalwood, and ylang-ylang are ones that are commonly known for improving your mood and lowering restlessness.
One reason for this is that our sense of smell influences our brain to help manage our emotions. Which is why by placing these scents on our wrists, necks, or ear lobes, we can actively create the sense of relaxation we need.
5. Breaks
It is no secret that taking breaks is essential for maintaining a healthy state of mind and well-being. We need to step back and take a moment to rest, even for just a few minutes, because our bodies are not meant to undergo enormous amounts of stress for too long.
Instead, we can pause for a few minutes to break the cycle of stressful thoughts and bring ourselves back to our present surroundings. One way we can do this is by stepping away from our work zones, making a cup of tea, and savoring a moment of quiet for any given amount of time best suited for that particular day.
6. Laughter
Laughter is a powerful stress reliever. As the saying goes, laughter is medicine, as it immediately generates a boost of oxygen that helps reduce and relax any tension in our bodies.
Through expressions of joy, optimism, and hope, humor provides a source of healing because it allows us to release stress hormones while making us feel good at the same time. This is why we can prioritize more moments for laughter through sharing short clips, videos, or blogs as a means to spread cheer and positivity.
7. Writing
In plenty of cases, we experience a high amount of stress when we are suffering from information overload or a buildup of obligations. This can be challenging all on its own since it can be hard to even know where to start in the first place.
Writing is a tool we can use to discharge all of this pressure by putting every thought, feeling, idea, or problem on paper. This allows us to develop a sense of separation between ourselves and our concerns or worries so that we can manage all of it with greater space and clarity.
8. Hydrate
Hydrating ourselves is another simple tip we can be aware of—especially in the middle of a hectic day. While caffeine is known for amplifying our level of concentration, energy, and alertness, not drinking enough water can affect so much of our bodily functions and abilities.
It goes without saying that our bodies need water to metabolize stress and lower our cortisol levels. Additionally, it enables us to regulate our body temperature, lubricate our joints, keep our organs working properly, and deliver the necessary nutrients to all of our cells.
9. Walks
Another simple hack we can consider is taking a walk during the day. It is no secret that walking provides a long list of benefits for our well-being, such as boosted cardiovascular health, maintained weight management, increased bone strength, and improved energy and endurance.
Going on walks helps us reduce stress in that it allows us time to shift our mindsets away from our current state. As a result, this time spent in the natural outdoors also gives us the chance to reset our perspectives and build on a new momentum for our next approach.
True Vitality
Stressful situations will come and go, but it’s our response to them that will make the largest impact on our health in the long run. It is the choices we make in the immediate moment that will make the biggest difference.
They could take us through the intensity of the fight or flight response, or they can give us just the right amount of control we need to take the edge off. Either way, it is up to us to decide how much stress we are willing to tolerate before we finally take action to understand what it means to cultivate a life of true vitality.
