Practical Tips | From a Scientific Perspective, Here Are 5 Great Ways to Relieve Stress!
UOW College Australia
When we exercise, cortisol levels experience a short-term spike, followed by a healthy decrease in cortisol and adrenaline.
Exercise also increases the secretion of endorphins and serotonin, thereby improving mood. Endorphins can induce a feeling of joy known as 'runner's high' and have anti-inflammatory effects.
When you exercise, more blood flows to the brain, and the activity in the prefrontal cortex is higher. This is why we can usually think more clearly after a walk or run. Exercise is an effective way to relieve stress.
Exercise can also increase the volume of the hippocampus. This is closely related to better short-term and long-term memory processing and reduced stress, depression, and anxiety.
Excessivenegative thoughts can trigger or prolong stress responses. In2019aresearch report found that the relationship between stress and cortisol was closer in people with more negative thoughts.
When you're stressed, the amygdala is more active, and rational thinking is less, which may lead to distorted thinking, such as focusing on the negative and rigid 'black and white' thinking.
Activities that reduce negative thinking and promote a more realistic perspective can reduce stress responses. In clinical settings, this is often referred to as cognitive-behavioral therapy.
At home, this can be journaling or writing down worries. This engages the logical and rational parts of our brain, helping us think more realistically. Look for evidence to challenge negative thoughts ('I have prepared well for the exam, so I can do my best').
Creative activities can be art, crafts, gardening, cooking, or other activities such as puzzles, juggling, music, theater, dance, or just focusing on interesting work.
Such pursuits increase the activity of the prefrontal cortex and promote flow and focus.
Flow is a state of complete immersion in an activity you enjoy. It can lower the high-stress levels of norepinephrine (the brain's adrenaline). When you focus like this, the brain only processes task-related information and ignores irrelevant information, including stress.
Talking to others, physical contact with people or pets, and laughing can all increase oxytocin. This is a chemical messenger in the brain that increases social connections and makes us feel connected and safe.
Laughter is also a social activity that can activate part of the limbic system -- the part of the brain involved in emotional and behavioral responses. This increases endorphins and serotonin and improves our mood.
Breathing exercises and meditation stimulate the parasympathetic nervous system through the vagus nerve (which can calm our stress response so we can 'reset') and reduce cortisol.
Having a good cry can also release stress energy and increase oxytocin and endorphins, which helps.
Emotional tears also clear cortisol and prolactin from the body. Our previous research has shown that cortisol and prolactin are associated with depression, anxiety, and hostility.
The above are just some practical tips. If students have concerns about stress or health and cannot resolve them, it is essential to seek help from a professional doctor.
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