Stressed Out – 3 Scientific Proven Ways To Relaxation
Feeling stressed out? You deserve relaxation instead of that. The process of relaxation is not like climbing a rock; it can also be as easy as eating your favourite pie.
Feeling stressed out? You deserve relaxation instead of that. The process of relaxation is not like climbing a rock; it can also be as easy as eating your favourite pie. And sometimes you can relax while getting entertained.
You don’t even need to visit any spa or wellness centre. There are proven scientific ways that lead your stressed brain to relaxation within even 10-15 minutes.
#1 Playing Video Games
Yes, science has backed up the fact that video games kill stress, reduce depression and make the player feels better. Now, if playing video games is not a part of your daily life. Then you should add it to your schedule, and it will make your mental health better. In today’s time not only some teenage boys play video games.
But a study done in 2013 revealed that 45% of players are females. And moreover, people from the age group of below 10 to 50+ enjoy playing video games now.
Recent research by Michael A. Rupp proved that playing video games even for five minutes can improve the mood.
In the study, 66 people participated, and they were given a five-minute rest break from their work. Some participants played a video game called Sushi Cat, some participated in a guided relaxation activity, and some just sat in the room quietly and didn’t use a phone or computer.
As the result participants who played Sushi Cat felt better and relaxed after the break. People who took part in guided relaxation activity saw minor reductions in negative affect and distress. Whereas who took the silent pause, felt less engaged and worrisome.
Rupp is a doctoral student in human factors and cognitive psychology at the University of Central Florida. He says, “We often try to power through the day to get more work finished, which might not be as effective as taking some time to detach for a few minutes. People should plan short breaks to make time for an engaging and enjoyable activity, such as video games, that can help them recharge.”
Apart from this, I can contribute something related to video games because I love playing video games since childhood and I work 11 hours a day now. During work whenever I feel stressed out, I play Angry Birds on my phone for few minutes, and afterwards I feel pretty good and even energised.
As being a player, my advice to people who want to use video games as a tool for relaxation would be this. Play the games that are moderately severe, that you can beat with a little effort. If you choose highly challenging games to play, then you will end up with more stress, because of losing or not getting on to the next level. Ultimately, you’ll be stressed out instead of relaxing.
Most of the games these days have the competitive mode in which you can compete with other players online. Only jump into the competitive mode after some offline practice.
Another scientific support to back up this fact that video games reduce stress is here. It’s mentioned in the research done by Virtual Reality Medical Institute in 2009. The Casual Games Association says CVGs are viewed as important in stress reduction during lunch or after work and CVG play has begun to replace TV in this respect.
#2 Talk to Yourself in Third Person If Stressed Out
We don’t have friends around us all the time to share our good thoughts and even stressful things of our life. Now think you are stressed out and don’t want to talk to anyone or can’t talk to anyone because of time conflict or because of any other random reason.
What do we do then, well, we talk to ourselves? Don’t worry we all do that sometimes and talking to yourself does not make you crazy. And now there’s a scientific theory that explains and proves that talking to ourselves in third person instead of first person, actually reduces stress level.
According to this study published in July 2017 issue of Scientific Reports, talking to ourselves in our head as a third person helps us regulate our emotions. The study was lead by Jason Moser, a psychology researcher at Michigan State University.
Suppose John is stuck at solving a puzzle and he’s stressing out. Just uttering the following words in the brain will help and encourage John to solve the mystery. “Common John you can do this like you have done that (any previous achievement) in your life. This is also doable.”
According to Moser, “Self-talk is something we all do in our own minds.We psych ourselves up for performances, mull over different choices and rethink things we have said or done—all through a self-talk narrative. Talking to ourselves in a third-person is a powerful tool for regulating emotions.”
By the third person, he means that refer yourself as ‘she’ or ‘he’ instead of ‘I’ or ‘me’. I have tried it myself, and it’s pretty useful.
#3 Meditation – Never Say I am Stressed Out Again!
Greatest and natural way to kill the stress, anxiety and depression is meditation. It’s also the best source of energy. Even I have been doing it for almost five years. I can tell you that meditation beats every other stress-busting thing, it’s really in the top spot. It’s also very convenient to do, so comfortable that you can meditate in seconds. Hell, you can meditate for 1 second and feel better.
As being an Indian, Meditation and Yoga are part our culture for centuries. And because of that, I know several people who do Yoga and Meditation on regular basis. And I have never heard those people saying that I am stressed out. They are always calm.
But now western countries are researching it and adopting them and also getting benefits.
An Assistant professor of psychiatry at Harvard Medical School and previously a psychiatrist at the Center for Anxiety and Traumatic Stress Disorders at Massachusetts General Hospital, Dr Elizabeth Hoge has some good views about meditation. According to her mindfulness meditation makes perfect sense for treating anxiety.
I think the best way to learn meditation online is from Mingyur Rinpoche‘s YouTube channel. He is a Buddhist monk and teaches meditation. He also teaches the one-second meditation technique. To make it easy for you I have added the video below.
How To Get More Energy At Work – 10 Most Effective Ways
The best guide on how to get more energy at work. Ten most effective ways are presented in this article along with amazing bonus content.
In today’s world energy is more valuable than intelligence. Suppose a person is highly intelligent but does not have the energy to do the required work. In that case, his intelligence is just getting wasted. No one wants to be that person; no one should be.
And a less intelligent person with more energy can even outperform a person with high intelligence. Because he/she will utilise the energy to do the right task and make double efforts to achieve the goals and outperform the competition.
Staying energetic is crucial to achieving great heights and success in personal life as well as in business.
Some people take energy drinks or too much amount of caffeine to stay active, but both are unhealthy. Here are the most efficient and natural ways to stay energetic at workplace and in your everyday life. These natural methods do not cause any harm, but only benefits.
#1 Start Your Day With Exercise
You might think that doing a big workout will make your body tired. But it’s the opposite, movements in our body can be a tremendous source of energy that everybody needs to start the day. Morning exercise also improves focus and mental abilities. You will have more energy after the workout, and your mind will handle things in a better way. You will remove obstacles from your daily life easier with an active improved brain and a body filled with energy.
#2 Eat Healthy Breakfast
According to a survey in 2011, 31 million people just in the USA skip breakfast. And most of the people who eat breakfast do not eat a healthy one. Food is a wonderful source of energy, but the right amount of energy comes from the good food. Eating junk food makes a person lazy, instead of providing energy.
Eating breakfast after a night’s sleep is important. But what’s more important is eating healthy breakfast. Click here to know 12 best foods for breakfast that will fill your body with positive energy.
#3 Stay Hydrated
Even small amount of dehydration can cause sleepiness. A person should drink near about 1.8 litres of water daily which keeps the body hydrated. So whenever the fatigue strikes drink a glass or two of water. Staying hydrated is essential for staying energetic.
#4 Take a Nap
Taking a 20-minute nap in the middle of the day will help you stay charged. According to some studies, brief power nap can help revitalise you for the whole day. Some companies have nap rooms in the building for their employees. It’s also a proven technique for boosting creativity.
#5 Take Short Breaks During Work Hours
Sitting in one room in the same environment for several hours can cause laziness. So after 3-4 hours, you can go out for a walk in the street for 5-10 minutes. Or just go on the roof and sit under the sun. You can even go outside to drink coffee, tea or juice.
#6 Take a Humor Break
Laughter is one of the best natural energizers. Take a break to laugh when you feel a little down or bored at work. Simply watch some funny YouTube videos or browse the websites like College Humor and Funny or Die. If you want a quick laugh, then you can read jokes on the web. There’s a site that adds a new joke every day; you can subscribe to their mailing list here.
As you might already know that laughter is also best therapy for anxiety. So the laziness is quite a little thing in front of anxiety. Just go for some humor. And if you remember some jokes you can tell them to your colleagues and have a good laugh together.
#7 Avoid/Resolve Conflict With Anyone at Work Place
99% of times fighting or argument at work place leads to anxiety. And when anxiety hits it sucks all of your energy. Conflicts will make you worry extra about useless things. So always avoid conflict at work place and if you have it with anyone already. Then solve it as soon as possible. That will be better for you, for the person with whom you are having conflict and even better for the work environment.
You should be open, empathetic, and diplomatic in your approach to your colleagues. So that you can make closer bonds that will make your upcoming days easier.
#8 Take a Few Deep Breaths / Meditate
Here are the three basic and natural sources of energy; sleep, food and breath. Sitting in a straight posture and slowly taking near about 25-30 deep breaths can fill you up with energy. Remember to be aware of just breath while breathing; it’s imperative to concentrate on your breath to take the full benefit. This is also one of the processes of meditation. Meditation has several types.
Know more about meditation from the monk Mingyur Rinpoche. I urge you to watch his two parts of videos in which he explains the meditation. Video 1 | Video 2. And in this video, he explains how you can meditate even in one second.
#9 Don’t Strain Your Eyes
You might not even know about this problem, eye strain, but you might be suffering from it. If you look at a screen for more than 4 hours, you will definitely suffer from eye strain. Here are the few symptoms to recognise this problem. Sore, tired, burning or itching eyes, watery eyes, dry eyes, blurred or double vision, increased sensitivity to light and difficulty focusing. If you are experiencing any of these, then you have eye strain.
But fortunately, it’s a thing that can be easily cured. One way to cure it is, paying attention to your body. Sudden eye, neck, or shoulder pain is a warning that eye strain may be coming on. Here are 9 ways to get rid of eye strain.
#10 Little Exercises for More Energy
Like I said before exercise can help in boosting energy in your body. But here I am not talking about some tough exercises that we do in the gym. That apparently generate energy in your body if you start your day with it. But simple exercise that can be done anywhere and also helps in boosting energy throughout the day. Here are two videos for such exercises, this one for men and this one for women.
Extra Useful Information For Naturally Boosting Energy
Above are the ten things I covered for increasing energy but in this section, I will tell you about natural energy boosting food and drinks. There is one juice that you can drink anytime during the day when you feel tired or low on energy. It will give your energy level a super boost that will last long for few hours.
Your juice should include, 2 cucumbers, 1 beetroot, 1 lemon, a small amount of ginger, 2 carrots and half apple. This juice will boost your energy anytime during the day.
Now here are some other foods that you can eat to increase your energy levels.
– Coconut oil can be a great source of energy. Coconut contains medium chained fatty acids which help the body to burn fat for energy. Other oils like canola oil and olive oil have longer chain fats, so your body has to go through 26 steps process to use that for energy. But fats available in coconut oil only require 3 steps process to burn itself for energy.
Adding some coconut oil in a smoothie or cooking food with coconut oil can increase your energy a lot.
– Chia Seeds can also help in boosting your energy. Chia seeds are known as runner’s food. They are an excellent source of protein and have omega 3 fatty acids, and your body can burn these for energy.
You can simply eat chia seeds as a snack by adding some coconut oil and raw honey in it. It’s a great energy boosting food. Even great athletes use this snack during field time for better performance.
– Green leafy vegetables are also an excellent source of protein. Vegetables like spinach and kale are filled with chlorophyll. Chlorophyll helps with acidity and helps to boost energy naturally in the body. Also, they are loaded with magnesium that improves the cellular function and helps in muscle growth.
– Fruits in moderation help increase the energy levels in the body. Remember consuming too many fruits can decrease your energy levels. So you only need to have 2 servings in a day of fresh fruit. You can eat fruits like bananas, papaya, tropical fresh fruit and blueberries for better energy.
Natural Supplements For Energy Boosting
Here are some of the natural supplements for boosting your energy levels. Even if these supplements are natural, I do not recommend taking them unless you feel like absolutely taking them. After trying above things if you still feel you are not getting the amount of energy you need then you can take these natural supplements.
Some of the most efficient natural energy boosting supplements are Ashwagandha, Rhodiola, Ginseng and Holy Basil.