7 Ways to De-stress When You Can’t Go Outside
When we're stressed, hormones like cortisol flood our systems, producing the "fight or flight response" in which our heart rate goes up, we breathe more heavily (requiring more oxygen) and our blood vessels constrict. While in the pre-civilization world, the increased blood flow to our heart and muscles helped us escape from predators and dangerous situations, we find ourselves in a very different position now.
What's your stress "tell?" For some, a quickened heart rate or a slight feeling of queasiness is enough to let them know they're getting anxious or overwhelmed. But just as a slight from your boss or bad news from a family member can get your stress hormones pumping and your blood pressure rising quickly, you have the power to reset almost instantly.
Here are some tactics that I’ve seen work across the board:
1) Move, move, move
There is a reason so many health experts encourage us to exercise when we’re feeling down. Any exercise is a fantastic stress reliever. Whether we take a run, go for a walk, or play a sport, moving our bodies pumps us up with endorphins, the feel-good neurotransmitter, improving our moods and reducing physical pain. Before the era of Covid, strolling to the bus stop or the store, even small efforts like meandering around the office, were ways for us to get into motion. We had the freedom to move, and many of us did it constantly in small efforts throughout the day.
2) Train your mind
When we are stressed, our thoughts often start bouncing all over the place. This typically happens when we feel under threat. Our survival instincts set in, and to protect us, the lower, more primitive parts of our brains take over. Though our minds have good intentions, our “flight-or-fight” response to stressful situations can make it difficult to concentrate. And when it’s difficult to concentrate, it’s difficult to relax, find moments of peace, and recall important things.
To reduce stress, you need to learn to tame your mind. This can be done from anywhere, even your studio apartment. It helps to think of your brain as a muscle (though anatomically speaking, it is not actually a muscle). Just like we can train our bodies to be faster, stronger, and more balanced, we can train our brains to think in ways that will help us let go of circling thoughts and manage our anxieties.
3) Blow bubbles
If meditation is not really your thing, try blowing bubbles instead. You might find this suggestion strange, but it can be beneficial in fighting your body’s response to stress. The act of blowing bubbles requires you to take a deep breath (increasing the intake of oxygen in your body) before releasing the air in your lungs. The increased oxygen in your body sends a message to your brain to calm down and relax.
4) Journal it
Gratitude practices and expressing appreciation have long-lasting positive effects on the wiring of our brains. Research shows that gratitude takes our attention away from toxic emotions by helping us focus on more comforting ones. People who consciously count their blessings tend to be less depressed. When we feel grateful, it increases our levels of dopamine and serotonin, the neurotransmitters responsible for making us feel happy and enhancing our moods.
How do you practice gratitude?
Here’s an idea to get you started: At the start of your day, write down three things that you are grateful for. Overtime, you may even begin a “gratitude journal” exclusively for these thoughts. It is a little action that doesn’t take much time and has big benefits.
5) Laugh
Laughter not only feels good, but also has notable benefits to our health. In the short term, laughter releases and soothes tension in our bodies; in the longer term, it strengthens our immune systems, improves our moods, and helps us cope with difficult situations.
Find what tickles your funny bone. Maybe it’s having a glass of wine with your friends on Zoom, watching your favorite comedy show on Netflix, looking at cat memes, or maybe you’re into laughter yoga. (Yes, it’s a thing.) Even though we’re going through an extremely difficult time, it is still good to give yourself permission to feel joy and do it regularly.
6) Find your “flow” activity
Find your flow activities: singing, playing musical instruments, cooking, fixing things around the house, building Ikea furniture, playing with kinetic sand, painting, drawing, or whatever. Anything can be a flow activity. Dedicate some time to figuring out what works for you.
7) Listen to music
What kind of music should you listen to? Research tells us that music around 60 beats per minute helps our brains synchronize with the beat, resulting in alpha brainwaves — the ones that are present when we feel relaxed. The sound of thunder, rain, birds chirping, or instruments like drums and flutes, when played moderately loud, tend to work well. The song “Weightless” by Marconi Union, has been found to reduce stress by 65%. If you’re looking for inspiration, there is a public Spotify playlist with 10 songs that neuroscientists say are very effective.
While stress has become an inevitable part of our day-to-day, remember that it is still possible to manage. Even though it may not feel safe to go outside right now, don’t let that stop you from taking care of your mental health. The above practices are worth trying out. They won’t all work perfectly for you, but I bet you’ll find one or two that give you the release you are looking for.
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Reference:
https://hbr.org/2021/01/7-ways-to-de-stress-when-you-cant-go-outside