All of us suffers from stress and the fact is right amount of stress is beneficial for you, but too much is destructive.

If you will stress too much you'll feel low energy, headaches, Upset stomach, Insomnia, Frequent colds and infections, Loss of sexual desire or ability. you feel anxiety and start too much worrying about things. you'll lose your productivity & peace of mind.

So here are 6 tips to reduce your stress. I had tried them all and they always help me to stop over stressing things and work productively. 

Here we go!!!

1. Analyse - Search - Act  Technique


This technique will not only help you to reduce your stress, but also to solve your any life problem.

  • Analyse -

First analyse your situation, observe everything that's happening with you. When you'll get the root cause of your problem then just simply ask yourself  a question. "HOW I'LL SOLVE IT?"

I'm again Reminding you to be clear with your problem,  you should know the exact reason for your stress and/or problem.

  • Search -

Now you know the Problem so without wasting more time find Solution for it. Yes you'll take some time and it will be little bit complicate for you.

 I'm sure that the solution you'll get will be so easy to understand, but very tough to implement.

  • Act -

Now just act according to your plan, to your solution. Don't make a mistake to delay any task be prompt with your plans.This is the final step to heal yourself and over come your stress and/or problem.

Summary
Every time you feel something wrong is happening with you so don't just sit and complain instead counter it by finding the root cause of your problem then it's solution and finally take actions.


2. Support System


Many times if my thoughts are tangled or any thing is disturbing my peace of mind, I don't entertain that negative thought and ruin my productivity.

So what I do?
I spend some time with my friends, my family, my love and brother. If I have a problem they guide me, support me and help me grow.

They are my 'Support System' these people keep me focused on my goals and push me to achieve more.  

Michael Phelps, Mahendra Singh Dhoni, Sachin Tendulkar, The Great King Chhatrapati Shivaji Maharaj and every successful person have their 'Support System' 

Your Disturbed mind is stimulated and relaxed by communicating with your dear ones, it's an effective way to reduce tension. Communication is also a stress manager.

Many researches proves that you'll feel good after talking to those to whom you love. This is because the level of two chemicals ( Dopamine & Oxytocin ) increases.

Who are in your support system?

1. They understand the real you.
2. Tell the truth on your face.
3. They are Positive.
4. They are serious for your growth.

Summary
Build your 'Support System' of those people who will help you grow and achieve your goals. You can add any person with the above recommended behaviours. 


3. Peaceful Environment



The most beautiful gift of nature is that it gives one pleasure to look around and try to comprehend what we see. Albert Einstein
 
Spending some time alone in nature flows the breeze of positivity around you, restores your peace and makes you conscious about your thoughts.

New and Creative ideas struck your mind. As you know Sir Issac Newton formulated the laws of gravity while relaxing under an apple tree.

Nature will make your mind calm and aware about your thoughts, and this will help you overcome negativity, find solution for any problem and you'll realize that those thoughts disturbing you from many days seems to be just false assumptions in few seconds.

Robin Sharma, in his book 'Who Will Cry When You Die.' Mentions the importance of nature to uncover your spirit. He writes, " This special space will serve you as oasis in a world of stress. write in your journal or listen to a soothing classical music. Close your eyes and visualize your ideal day. Or simply do nothing for thirty minutes and let the renewing power of solitude take hold. "

A disturbed and tangled mind will destroy your every hope to get your destination, but a clam mind will give you many different ways to get your destination.
 
Hence, away from your busy life come across the nature to relax your mind, discover yourself, best ideas of your life and experience the beauty of nature.

Summary
Spend some time in nature to enjoy it's soothing and magical effect. Observe trees, birds, leaves and sound of wind. Nature gives you the strength to positively deal with your problems. Waves of creativity and positive energy flows to the beach of your mind.


4. Books


Books bring revolution in your life, they give you new perspective to see life. Books leaves life lessons in us as their impression

Every time you'll read a book you'll see at least two-three little good changes.
So if you read 1 book in 15 days means you;ll learn more than 242 books within 5 years. 

Carry book with you everywhere in your hand or online in your phone so that when all people were scrolling their social media feed, gossiping or just waiting in long lines, public transport, siting waiting room and wasting time you'll be investing it for your growth.

Also one study says that reading reduces 68% of your stress. Also another research done on a group of adults results that 60 min read help to manage your stress.

Summary
Increase your wisdom from the writings of great people, who created legacy and inspire the whole world. Learn how they tackle problems and live life fully. They help you build a positive and strong mindset.

5. Engage In A Hobby

Many researches had shown the physical and psychological improvement in people pursuing their hobbies.

NCBI psychologists conducted a study of about 1400 people (age 19-89) had found that people engaged in enjoyable activities had lower blood pressure, total cortisol, waist circumference, and body mass index, and perceptions of better physical function.

 The level of positive psycho-social states were increased and the level of depression and negative feelings were decreased.

For good health your hobbies doesn't need to be physically demanding, such as guitar, drawing, singing and crafting are also beneficial.

All these points are fully explained in another post.

Summary
Your hobbies enhances your creative perspective to see world and also reduces your bad stress. And that's why you had noticed in many interviews you're asked about your hobbies.


6. Physical Activity 

Just like above point exercise is also an effective way to make yourself enthusiastic, makes you feel good by releasing endorphins, also called ' feel good ' chemical. Endorphins works as a stress and pain reliever.

 Physical activity sends the signals of calmness and peace to mind that helps to reduce stress.

 Research at National Institute of Health proved that how physical inactivity increase the risk of  cardiovascular disease, chronic diseases and stress.


How much exercise should we do?

The department of health and human services recommend at least 75 minutes a week of vigorous aerobics ( such as cycling 10 miles, jumping rope, swimming laps)

At least 150 minutes a week of moderate - intensity aerobics ( such as 2.5 miles of brisk walking, water aerobics, cycling) Combination of both is also beneficial.

about 20 minutes of walking or cycling that surely you can do at anytime, morning before taking your breakfast or after coming from your job.

Summary
By exercising and physical activity you releases chemicals which boosts your mood, you feel happy and energetic. That's why doctors recommend you daily exercise or 1-2 miles of walking.


7. Breathing Practice


Deep breathing practice works quickly for managing stress and anxiety, if performed properly step by step.

 Regular practice of deep breathing makes you conscious about your actions and thoughts, gives relief from high blood pressure, headache, body pain, fatigue, depressions and anxiety.

 The level positive and peaceful state of your mind increases.

 An anxious and stressed person takes small, shallow breathes and experiences Hypoventilation and are mostly unaware about their surrounding.

There are many variations in breathing practice used in  Hatha Yoga, Tai Chi ( Chinese traditional exercise ) and meditation.

 Daily practise of 5 to 10 minutes, for 3-4 times a day, will help you to make deep breathing your habit.



How to do diaphragmatic breathing?
while sitting in a chair:

1. Sit comfortably on chair and slightly bent your knees.

2. Place one hand on your upper chest and the other one just below your rib cage. And feel the movements of your diaphragm while you breathe.

3. Inhale slowly through your nose and feel your stomach moving out pushing your hand. The hand on your chest should remain as still as possible.

4. Exhale for more slowly than you inhale, with pursed lips and tight stomach muscles, which will fall inward during exhalation. The hand on your upper chest must remain as still as possible.

Tips: 
  • If you'll find this exercise difficult to practice. So you can with 2 minutes for 4-5 repetitions a day. 
  • Then you can gradually increase the duration of your breathing.
  • Your exhale should be much longer than your inhale as your heat rate increases while you inhale.
  • When you inhale say " I'm inhaling peace, my mind is becoming more calm."  and while you exhale say " I'm exhaling anxiety, I'm getting more better. "

Summary
Your breath is rein and your mind, your body parts, your emotions, your health and everything in body is what it controls. Deep breathing makes you conscious about your thoughts and simplify them.



And also remember Albert Einstein said

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