If deep breathing, meditation, sports and crying on your friends shoulder does not help you stop stressing and relax … you’re not alone, and it’s not your fault! New studies on stress show that many of the old and well routed stress reduction management methods are nothing but … bedtime stories! Here is what researchers say that’s truth about things that really help reduce stress and the methods that do not work, especially to those with tauted nerves.
Old saying: You should not go to sleep angry.
Anti-stress strategy: Go to sleep NOW!!
When you are in a fight with your husband/wife and you feel like you want to “strangle” it, the last thing that’s on your mind is to nest in bed with him/her. But deep in our hearts we fear that if we go to sleep angry we risk to trigger a chain of events that can culminate with a separation. So we negotiate, we pray, we argue and fight a bit, only to resolve disputes, thinking that everything will be fine the next morning if we come to an understanding before we go to sleep.
Experts say that, in fact, forcing extension of an unpleasant discussion at bedtime can worsen the situation. When you’re upset, part of the brain called the amygdala triggers instinctive fight or flight response, which limits your ability to have a discussion calm and rational. So it’s a better idea to not stir up a confrontation if you are not calm. “If you’re already angry and frustrated, you are overwhelmed by emotion and unable to think clearly, so it’s crucial to take a break or to let one night to pass. In addition, sleep is a powerful antidote to stress, “says Dr. Russell Rosenberg.
Rather than continuing to fight agree to sign a truce until morning and make sure you will talk the next day and fix the problem. If you give up approaching topics that really irritates you can be more harmful to your relationship and increases stress levels.
Anti-stress strategy: From time to time make an outburst of fury
Since childhood we are taught to control our nerves and as adults (especially women) still believe that manifesting your anger is unhealthy. In fact, studies show that the opposite is true! The researchers analyzed the effect of facial expressions that reflects emotions such as fear and anger, on our level of stress and found that, when not hide your anger, your brain releases less body cortisol – a stress hormone that can cause obesity bone loss and heart disease.
And although experts know that chronic anger can contribute to hypertension and coronary heart disease, they also concluded that if you imediate express your anger caused by frustration (such as when someone does something wrong to you in traffic) can mitigate the negative effects of stress. The reason is that anger gives you a feeling of control, counteracting the helplessness and frustration that we usually feel because of what we perceive as insults or injustice.
Anti-stress strategy: Find relief in your pet.
Time spent with loved ones is thought to be a way to instantly improve your mood, but according to new scientific evidence when it comes to stress, the calming effect of the moments spent with a furry friend is more greater than the time spent with family and friends. When your pet (cat or dog) is with you during a stressful event you feel more relaxed than you would be with your best friend or partner. The researchers gave to a group of people to solve difficult math problems accompanied by wife/husband,friend or their pet. Measuring heart rate and blood pressure the researchers found that the subjects were less stressed and solved more problems when they were in the company of a four-legged friend. Although relaxation is a good way to spend time with loved ones when you are having a bad time find relief in your pet.
Anti-stress strategy: Shut your mouth.
Although in recent decades we have learned to share our feelings and talk about our emotions as a way to cope with a grief life, some studies suggest that this strategy does not work for everyone.
Experts have studied how people that had lost (died) recently their partner or their child managed their loss.They found that many subjects avoided thinking or talking about their pain (this style is called by psychologists coping repressive ) had fewer health problems (sore throat, diarrhea, dyspnea) also a lower incidence related to psychological problems. More than this, they have resumed their pace of everyday life faster than those who were steeped in pain. “People who talk endlessly about their problems are, in fact, the subject of a risk of depression. It’s not insignificant the healing power of our everyday life with her regularproblems and a pace that keeps you busy, “says Dr. Coifman. In fact, research has shown that those who repeatedly expressed their feelings of sadness or disappointment are more prone to depression and anxiety.
That does not mean you have to play tough when something bad happens and pretend that nothing happened. You should indulge moments of mourn and allow to feel pain, also it’s good to learn how to distract your attention from the source of pain, to focus and to think on other things – it’s a highly effective mechanism of stress management. So, after crying soundly point your attention to something positive – invite a friend over coffee, redecorate a room or move the furniture around the house. Ability to overcome trouble is extremely important and without it the human race would not survive.
Anti-stress strategy: Treat yourself with chocolate.
We were repeatedly warned that if we get stuffed with cake and ice cream is an ineffective and unhealthy way to divert your attention away from worries and that to much sugar can cause even more anxiety. But here’s the sweet exception to the rule: if you treat yourself with a little chocolate can actually be a cure for anxiety. According to new researches, a few squares of dark chocolate can calm your nerves when you’re down. (Unfortunately for milk chocolate lovers, scientists believe that the flavonoids in dark chocolate are “guilty” for the relaxant effect). During the study, stressed participants to whom were given 42.5 g of dark chocolate daily for two weeks had a lower level of stress hormones at the end of test.
Anti-stress strategy: Do something that excites you
For some meditating is the secret of serenity, but for others is a sure way to fill up the nerves. In fact, recent research has shown that 54% of participants felt anxious while meditating! Dr. Jonathan Smith, director of the Institute for the Investigation of Stress, says that there is no evidence to confirm that meditation reduces stress reaction of the body more than any other stress-reduction technique. The key is to find the method that works for you.
Anything that allows you to detach from your thoughts can help you. One way that works in meditation is that it breaks the common string of everyday thoughts, which are often related to things that you have to do and other sources of stress.
Have a great day!