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6 effective techniques to reduce stress and feel good about yourself

6 effective techniques to reduce stress and feel good about yourself

Last updated in 06 Dec 2024
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Photo Lucian Nandi

Based on the idea that stress is the body's natural response to situations perceived as threatening or challenging, we understand and acknowledge that stress is part of our everyday life.

Health effects of stress

Living in today's fast-paced society constantly exposes us to different sources of stress, which can have a negative impact on our physical and mental health. However, prolonged or excessive stress can have negative effects on our physical and mental health.

Research has shown that chronic, unmanaged stress can lead to long-term health problems such as high blood pressure, anxiety, obesity, digestive disorders and even cardiovascular disorders. Mentally, excessive stress can cause anxiety, depression, irritability and concentration problems. To ensure a balanced and fulfilling life, it is essential to learn how to reduce stress and manage daily pressures effectively.

How to cope with stress successfully?

Stress is part of life and can even be useful in some situations as a motivation to face challenges or dangerous situations. However, we are not always able to live in the present, real relationships and surround ourselves with positive people, creating a favorable environment that protects us from any tensions. So when stress becomes excessive or persistent, it can become an enemy to our overall health and well-being.

Fortunately, there are many effective strategies we can adopt to reduce stress and improve our general well-being.

Here are 6 of the most effective stress-reduction techniques and their benefits:

High intensity training

High-intensity interval training (HIIT) is a technique that may seem counterintuitive for reducing stress, but many studies show that intense exercise can lower cortisol levels in the long term. During training, cortisol may rise temporarily, but over time, the body gets used to it and responds by regulating hormone levels more effectively.

HIIT workouts can last between 15 and 30 minutes, alternating between periods of high-intensity exercise (e.g. sprints, jumping jacks or circuits) with short rest periods. It is recommended that you practice HIIT 2-3 times a week to maximize the benefits.

Diaphragmatic (abdominal) breathing

For those looking for an immediate and not physically intense solution to lower cortisol, diaphragmatic breathing is an excellent technique. Deep, slow breathing activates the parasympathetic nervous system, inducing a state of calm and reducing cortisol levels.

How to practice this type of breathing? Sit comfortably, close your eyes and breathe in slowly through your nose, expanding your diaphragm, not just your chest. Hold your breath for a few seconds, then exhale slowly through your mouth. Repeat for 5-10 minutes a day.

Low intensity training (yoga or stretching)

Not everyone benefits from high-intensity training, and for some, lighter physical activities such as yoga or stretching can be effective in reducing cortisol. Yoga, in particular, combines exercise with breath awareness, reducing muscle tension and promoting a state of deep relaxation.

How to practice such a workout? Start with 20-30 minutes of exercise every day, including relaxing postures such as the downward facing dog or the baby position. These exercises can help reduce physical and mental tension built up throughout the day.

Nature walks or forest bathing

Contact with nature has proven to be a powerful ally in reducing cortisol. Walking outdoors, immersed in a natural environment, helps slow the heart rate and promotes a state of mental calm. This practice, known as 'forest bathing' or shinrin-yoku, has scientifically proven benefits in reducing stress.

How to practice forest bathing? Simple: Take a walk in a park for at least 20-30 minutes, concentrating on the sounds and smells of nature. Important! Leave your phone at home to avoid distractions and fully immerse yourself in the experience.

Cold shower or ice bath (exposure to cold)

Cold exposure is a powerful biohacking technique to reduce cortisol. Cold showers or ice baths stimulate circulation and help improve the body's ability to cope with stress. Although the cold may seem uncomfortable at first, it activates the release of endorphins that help balance the long-term effects of stress.

How do you practice this technique? Start with a warm shower and gradually lower the temperature to cold. Maintain contact with the cold water for 30 to 60 seconds, gradually increasing the time. If available, an ice bath for 1-3 minutes may provide additional benefits.

Therapies with sulphurous thermal spring water

"Thermal baths are one of the most sought-after therapies in the cold season, with beneficial effects on the skin, muscles and joints. The spa resort of Baile Herculane has thermal springs containing sulphur with anti-inflammatory and detoxifying properties, as well as calcium and magnesium, essential for healthy bones and muscles. In addition, the high water temperature helps to relax the muscles and stimulate blood circulation, all contributing to a state of relaxation of body and mind and general well-being.", we learn from Dr. Larisa Băloi, balneologist at the Bacolux Afrodita Resort & Spa in Baile Herculane.

So it's not at all negligible that spa treatments can provide a feeling of energy and vitality, helping to prepare the body for the challenges of the cold season. At the same time, thermal waters stimulate the release of endorphins, known as the "happy hormone", which improves mood and reduces symptoms of anxiety and depression.

Take note! Baile Herculane is a true sanctuary of relaxation and personal care, whatever the season, with spa and wellness treatments in a natural and comforting setting.

In conclusion...

"These biohacking techniques offer a combination of high- and low-intensity solutions to help reduce stress and improve the body's resilience. It's essential to find the approach that best suits your needs, as everyone reacts differently to different techniques. Whatever your choice, the key is to regularly integrate these practices into your daily routine to achieve lasting results"concludes the specialist.

Make yourself an end-of-year present and come to Baile Herculane to relieve stress!

https://www.afroditaresort.ro/

https://www.dianaresort.ro/

Love,

Wello

Virtual Wellness Explorer

Email: office@desprespa.ro
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