by Frank Moraes

Stress management is a proactive effort to reduce the negative effects of stress for improved mental and physical well-being. According to the American Psychological Association (APA), prolonged bouts of unmanaged stress can increase a person’s risk of hypertension, stroke, and heart attack. Unmanaged stress causes these problems by elevating stress hormones like cortisol, increasing the heart rate, affecting respiration, and more. One large part of preventing these and other stress-related health issues is by regularly engaging in wellness activities for the mind and body. Following are six easy ways to relax, pamper yourself, and release both physical and psychological tension from head to toe.

1. Grab Your Mat and Get Active

Physical exercise strengthens your bones, reduces the risk of chronic disease, bolsters and improves your brain health, and more. It has some pretty impressive mental health benefits as well. In fact, physical exercise is recognized as one of the best stress-busting activities that you can engage in. Whether you prefer jogging, power-walking, swimming, yoga, cycling, or strength training, physical activity can alleviate stress, trigger a release of mood-boosting endorphins, and even help with problem-solving.

Focused physical exercise, whether through a workout or even a sport, can take your mind off of your problems. As evident from Jess’s story in the movie “Bend It Like Beckham” (streaming on DIRECTV STREAM), fitness and sports promote confidence. Given that working out is a great way to boost your brain power, you have a higher likelihood of finding actionable and effective solutions to your stress-causing issues during or immediately after a solid workout.

2. Engage in Deep, Diaphragmatic Breathing

Deep, diaphragmatic breathing is far different from simply inhaling and exhaling slowly. Diaphragmatic breathing is an exercise that engages your diaphragm such that, rather than hitching your shoulders and watching your chest cavity expand when you breathe in, you’ll be watching your upper belly move. The diaphragm is considered the most efficient muscle for breathing. Consciously engaging it will improve your oxygen delivery. More importantly, this type of breathing may result in instant and total relaxation if done properly.This is because diaphragmatic breathing fosters an immediate change in brain wave patterns, reduces cortisol levels, improves focus and attention, and induces tranquility. It can also lower both your systolic and diastolic blood pressure.

If you’ve never tried diaphragmatic breathing before, start by sitting cross-legged on the floor. Pay careful attention to your normal breathing. Notice how your shoulders move when you breathe in, and how your chest cavity expands. Next, place the palm of your hand on your upper stomach. When you breathe in, focus on using your diaphragm such that your stomach expands rather than your chest. If your hand is pushed outwards and your chest cavity remains still when you breathe in, you’ve done it right.

Each inhale should be deep and controlled. Once your diaphragm is engaged, hold your breath for seven second seconds and then slowly exhale. Count to seven while exhaling and then begin again. 10 minutes of diaphragmatic breathing should be enough to incite feelings of calmness and relaxation. However, for optimum benefits, you can try doing three, 10-minute sessions of diaphragmatic breathing each day. Diaphragmatic breathing seamlessly pairs with yoga, meditation, Pilates, and many other breath-related wellness activities.

3. Start a Gratitude Journal

Peppy, optimistic people tend to get a lot done. They’re not easily daunted by what may be, and they’re always able to see the positive in even the most challenging and unpleasant experiences and circumstances. Most optimists are inherently grateful. They take the time to appreciate the small things that they have and they rarely complain. Although it isn’t possible to become an optimist overnight, you can train your brain to gradually start seeing things in a new way. Starting a gratitude journal is all that it takes.

If you’re at an especially low point in life, you might not think that you have much to be grateful for. However, you can start by listing the physical abilities and functions that you may be taking for granted. Sometimes, remembering that you have the ability to walk, see, hear, breathe independently, and make your own conscious choices is enough to inspire feelings of gratitude. Writing in your gratitude journal every day will invariably change how you view the world, your position in the world, and yourself. This is a wellness activity that can forever alter your mindset in a very powerful and positive way.

4. Practice Mindfulness

Mindfulness is the practice of focusing on and truly experiencing the moment at hand. Most people are constantly parting their focus and attention out to multiple problems, interests, and people at once. For instance, when you eat dinner, you may be watching your favorite TV show, playing a game on your mobile phone, or thinking about how you’ll tackle a pressing challenge at work. When you aren’t focusing on your food, you can’t fully enjoy it. This can lead to lower feelings of satiety, overeating, and surprisingly, stress.

When you make a conscious effort to be mindful, you’re removing yourself from the guilt, shame, and disappointments of your past, and eliminating all worries about the future. Consciously living in the present moment fosters a positive and proactive mindset, and makes it all but impossible to be overwhelmed by stress. You can set aside moments for mindfulness, or you can work to be more mindful all of the time.

5. Start a Smoking Cessation Plan

“Know the Cause”, a documentary by Doug Kaufmann, asserts that smoking commercially available tobacco floods the body with harmful mycotoxins. Mycotoxins are highly toxic compounds that are produced by fungi. The effects of mycotoxin exposure include:

• Frequent headaches
• Fatigue
• Confusion
• Anxiety
• Depression

Long-term exposure, such as through smoking, can also greatly increase the risk of serious and potentially fatal diseases. Thus, if the cost, unpleasant smell, and already increased risk of heart disease, lung cancer, and bladder cancer aren’t motivation enough to quit, consider that cigarettes, cigars, and other tobacco products can also have a considerable impact on your mental wellness.

The best way to quit smoking is by working with a medical or mental health professional. You can get a solid, multi-pronged smoking cessation plan in place that limits the symptoms of withdrawal and makes staying on track infinitely easier.

6.  Eat for Health by Cooking at Home

While exercise, diaphragmatic breathing, journaling, and smoking cessation are all good ways to improve your overall wellness, implementing a healthy diet is important as well. Limit your intake of highly refined foods and start cooking more single-ingredient foods right at home. Steaming your own rice as opposed to cooking boxed, multi-ingredient rice mixes will quickly lower your sodium and sugar intake, and provide you with more nutrients. Load your diet up with fresh, colorful produce, lean protein, and other nutrient-dense foods and heart-healthy. When you eat well, you’ll feel well too.

Cooking is also an excellent form of stress relief. It encourages mindfulness and may even inspire a sense of gratitude. As a creative outlet, making a home-cooked meal will engage all of your senses, take your mind off of what ails you, and encourage you to be fully present in the moment.

Whether working out, preparing a meal, or simply listing the things that you’re grateful for, making an effort to engage in wellness activities is guaranteed to improve your quality of life. You’ll have less stress, a more positive mindset, and better mental and physical health overall.

Author Bio

Frank Moraes is a freelance writer specializing in technology, business, and film/television. He combines them all as an editor at the cord-cutter website www.HotDog.com.