- 43% of all adults suffer from health problems because of stress.
- 75% to 90% of all doctor’s office visits are for stress-related ailments and complaints.
- Stress is a key contributor to heart disease, headaches, body aches, high blood pressure, diabetes, skin conditions, asthma, arthritis, anxiety, and depression.
- The 50% prevalence of any emotional disorder is typically due to untreated stress.
- The Occupational Safety and Health Administration (OSHA) reports that stress is a significant hazard in the workplace and results in costs of over $300 billion annually.
- The digestive system may experience stress as stomach aches, nausea, and intestinal irritability.
- Mentally, a person under chronic stress may experience racing thoughts, unreasonable worrying, lack of focus and disorganization and pessimism.
- Loss of quality sleep.
- A person under chronic stress also displays emotional and behavioral markers of the condition. They may become irritable, experience feelings of overwhelm, anxiety, depression and low self-esteem.
- Stress associated behaviors, overeating or undereating, avoidance and displaying nervous behaviors like nail biting and pacing emerge under chronic stress.
- Stress related aches and pains could occur in different parts of the body. When the muscles shorten or tighten to prepare for action within the stress response then remain that way, it causes aches and pains in different parts of the body.
- Where muscular tension presents itself while under stress varies from one person to another. Some people may clench or tighten their jaw causing pain and discomfort in this area and possibly across the forehead and scalp. Other people hold tension in the shoulders and neck. Some people may find themselves experiencing chronic backaches.
2. Eat Dark Chocolate
Eating any chocolate makes you feel better, right? However, we’re not looking at milk chocolate varieties, which are loaded with sugar and not much else, but rich dark chocolate, which contains a compound known as epicatechin.
This compound is highly sought after, as it has multiple beneficial effects on improving heart health, brain function and more, but also the ability to reduce the effects of stress, and perceived stress. Perceived stress is defined as a relative level of stress since what affects one person may not affect another. Improving your threshold that causes negative effects is extremely important.
5. Laugh And Have A Good Time
- Use the bedroom for sex and sleep only
- No electronics
- Keep the room dark and quiet
- Keep your room cool
- Have a good mattress
- Set your alarm clock away from your bed
- Stop hitting the snooze and train yourself to get up at the same time every day. If you hit the snooze button once or twice (or 6 times), you are not really training yourself to get up at the same time every day. If you know you do not need to get up until a7:30, stop setting your alarm for 7. Save yourself the 30 minutes of interrupted sleep and set the alarm for 7:30, get up the first time it rings.
- NO NAPS. If you are not used to getting up in the morning, then this may be the hard part for you. Napping can throw you off for sleeping at night because you simply are not tired enough to get to bed on time. Skip the nap (and the caffeine), and stay up so that you can get a good night’s sleep.
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- Caffeine or the lack of it once one drinks it regularly.
- Cold Cuts
- Heart Disease
- Various skin conditions
- Irritable Bowel Syndrome
- Meditation even helps to boost immunity, and studies show that cancer patients have recovered more effectively due to meditation and are less at risk for developing another tumor.
- The benefits of stress reduction cannot be overstated.
- According to the Benson-Henry Institute, Chronic pain patients reduce their physician visits by 36% when they practice regular meditation.
- The Journal of Cardiovascular Quality and Outcomes, a journal of the American Heart Association, reported in their 2012 issue that a 5-year study on patients who had coronary heart disease found a 48% reduction in deaths, heart attacks, and strokes in those subjects who regularly practiced Transcendental Meditation versus those who did not.
- An analysis of a controlled trial, published in the Journal of Alternative and Complementary Medicine on October 2013 reported a significantly greater effect of Transcendental Meditation in reducing anxiety over conventional medical treatments and other forms of meditation and relaxation practices.
- According to Behavioral Medicine, Volume 16, a 50% reduction in visits to HMO doctors was found when a relaxation-response based practice, like meditation, is used.
- Participate In A Group Class. You may be able to find a class in your community specifically dedicated to meditation, but due to popular culture, it may be easier to find a yoga class that heavily focuses on meditation, such as Kundalini Yoga or Ananda Yoga. Many people prefer taking these classes long-term as opposed to meditating by themselves because the group setting helps them to better focus or because they enjoy the sense of community.
- Use A Video To Guide Your Meditation. Some meditation videos can be found for free online, such as through YouTube, or you can order a professional DVD or online subscription. If you prefer a mix of yoga and meditation, the best types of yoga to focus on include Kundalini, Ananda, Jivamukti, and Integral.
- Devote 20+ Minutes In The Morning Or Evening. Research shows that just 20 minutes of consistent meditation sessions can have tremendous health benefits. Make time before your day starts or before you go to bed to meditate. Some people find that their minds are clearer at these times.
- Use Free Time To Meditate In Nature. Many people find that sitting in nature – under a tree, on top of a mountain, or in a quiet place in the sunshine – helps them to facilitate the meditation process. It’s also a great way to get outside for Vitamin D.
- Meditate While At Work. This is certainly the most difficult way to meditate because distractions at work can interrupt the process, but many people have been able to achieve a state of meditation while performing job duties. Talk about being dedicated to the cause!