4 Effective Stress Management & Relaxation Techniques

Stress is prevalent in today’s society and almost unavoidable. It can become overbearing when living in a fast-paced environment with so many demands from work, family and personal affairs. Emotions run high on a daily basis while our biological systems work hard to maintain homeostasis and keep up with our constant demands. Our feelings, thoughts and emotions have a direct influence on the ability of our bodies to function at an optimal level. 

What causes stress?

Did you know that our internal systems don’t know the difference between us running from a Lion or meeting an important deadline at work? Whether we fight (work under pressure), or flee (run from the Jaguar), our sympathetic nervous system becomes activated and hormones from our adrenal glands rush into our bloodstream. The longstanding release of stress hormones like cortisol and adrenaline knock our systems out of balance and can be responsible for ailments like diabetes, adrenal fatigue, high blood pressure, hypothyroid and obesity just to name a few. 

How prevalent is work-related stress?

Did you know that 75%-90% of Doctor visits are due to stress-related problems and complaints? 

The Occupational Safety and Health Administration (OSHA) has declared stress a hazard of the workplace, costing Americans over $300 billion annually. 

Thankfully if you are reading this article, you will now have simple yet effective stress management techniques to implement into your daily lives.

4 Effective stress management techniques

1. Neutralize stress-inducing triggers

A stress-inducing trigger is anything in the outside environment that knocks our bodies out of balance. It could be noise, polluted environments, driving, a lack of joy in life, school, work, a lack of sleep, allergies, loneliness, negative thinking, or toxic relationships. Some triggers are unavoidable (such as pollution), but there are certain steps we can take to neutralize its effects. These include maintaining a healthy liver as well as drinking lots of water. 

Whatever your stress-inducing trigger may be, it must be identified and managed in a healthy manner through things like meditation, affirmations or life-changing decisions.  

2. Learn breathing techniques for stress management

Deep breathing is a simple, yet highly effective stress management technique. The straightforward conscious exercise affords many benefits. It helps alkalize the body, improves blood flow, detoxifies and most importantly, helps reduce mental and physical stress. Filling your lungs with air is a conscious effort that helps shift your focus and calm your mind. to  

3. Take vitamins to help relax and relieve stress

One of the most important things we can do to prevent stress-related disease is to nourish our bodies with the right nutrients.

Here are several vitamins we recommend for stress-relief: 

Omega-3:

Omega 3 is an essential fatty acid most popularly known for its amazing effects on the brain and its ability to support emotional balance and mood.  Omega 3 is also an anti-inflammatory that works to counteract inflammatory conditions triggered by stress. This includes acute asthma attacks, headaches, arthritis, pain and IBS. Whatever the ailment is, stress can exacerbate the symptoms and Omega 3 can counteract it. The body doesn’t produce Omega 3 so it must be obtained through supplementation, like Noor’s Ultra Omega, or food in the form of freshwater fish, raw nuts and avocado.

Vitamin B:

Stress can deplete our energy levels and weaken our Nervous system overtime. Vitamin B can play a crucial role in the health of our Nervous system and energy levels. Noor’s Energy + contains a potent dosage of B vitamins along with other nutrients that nourish our stress centers, provide sufficient energy and aid in metabolism. Supplementing with Energy + will keep your stress levels low and reduce the risk of stroke and other infections.

Vitamin D3:

The Sunshine vitamin, also known as Vitamin D3, enhances mood and helps combat the anxiety that stress can come with. Vitamin D3 has been proven to combat the effects of S.A.D (Seasonal Affective Disorder) and works by increasing the levels of serotonin (the happy hormone) in the brain. Supplementing with vitamin D3 will lift your spirits and offset the sadness that sometimes accompanies stressful situations. Vitamin D3 is also a key factor in bone and immune health.

Multivitamin:

Supplementing with a good quality Multivitamin will lessen the physical effects of stress by giving your cells what it needs to combat it. Although more targeted supplementation is needed for chronic stress (as mentioned above), taking a multivitamin will assist in your overall health and wellbeing. Noor’s gender and specific multi’s are fast-absorbing to ensure that you receive the recommended daily allowance (RDA) of vitamins and minerals. 

4. Adaptogenic herbs for stress relief

Adaptogenic herbs like Rhodiola, Ashwagandha, Lemon Balm and Holy Basil (amongst many others) are known for their amazing anti-stress properties. They work by neutralizing the changes in the body that are brought on by stressful events. They help the body “adapt” by maintaining homeostasis in the body. Adaptogenic herbs nourish the adrenal glands, reduce anxiety, increases energy levels and fights against nervous system disorders. 

Final thoughts:

Managing stress and mitigating its effects can be challenging. Becoming overwhelmed by the pressures and tensions of daily life can be very hazardous for one’s health. Incorporating the above tips and stress-management techniques into your daily routine can help revitalize and reinvigorate your quality of life, reduce the risks of stress, and hopefully eliminate it altogether.