خانه / مقالات / ۹ گام برای کاهش استرس

۹ گام برای کاهش استرس

۹ گام برای کاهش استرس

همه‌ی ما گاهی در شرایط گوناگون دچار استرس می‌شویم

پس می‌دانیم استرس چیست و می‌توانیم درک کنیم

چه اثری روی بدنمان می‌گذارد، بنابراین مهم است که راه‌های غلبه بر آن را بلد باشیم.

 

وقتی بدن تحت استرس قرار می‌گیرد، سیستم عصبی با ترشح کورتیزول

و آدرنالین در جریان خون واکنش نشان می‌دهد، این دو هورمون استرس به بدن کمک می‌کنند

تا واکنش فوری نشان دهد و قدرت و استقامت و زمان واکنش شما را افزایش می‌دهند

تا تمرکزتان بالا برود که اصطلاحاً به آن واکنش جنگ یا گریز می‌گویند و شیوه‌ی بدن برای محافظت از شماست.

 

استرس می‌تواند اثرات مخربی روی بدن و اندام‌های حیاتی از قلب گرفته تا گوارش و سیستم عضلانی و از همه مهم‌تر سیستم ایمنی بگذارد.

همچنین کبد در حضور کورتیزول و آدرنالین، گلوکز بیشتری تولید می‌کند

که انرژی برای واکنش جنگ یا گریز در دسترس باشد. بنابراین اگر نتوانید از این‌همه انرژی استفاده کنید،

گلوکز توسط کبد بازجذب شده و اگر استرس مزمن بشود

می‌تواند منجر به دیابت نوع دوم شود. به همین دلیل مهم است که از استرستان کم کرده و مراقب خودتان باشید.

 

یوگا

هر وقت استرس سراغتان آمد یوگا را امتحان کنید.

یوگا ورزشی ذهنی بدنی است که می‌تواند از استرس شما کم کند،

فشارخونتان را پایین بیاورد و ضربان قلبتان را آرام کند. یوگا دیسیپلین‌های فیزیکی و ذهنی خاصی دارد که شما را به آرامش می‌رساند و می‌توانید استرس

و اضطرابتان را مدیریت کنید.

 

فواید یوگا برای سلامتی عبارتند از:

* کاهش استرس: مطالعات نشان داده یوگا با تقویت خلق و خوی شما و دادن حس تندرستی، از استرستان می‌کاهد.

* تناسب اندام: تمرین یوگا به تعادل، انعطاف‌پذیری، افزایش طیف

حرکتی و افزایش قدرتتان کمک می‌کند.

* کنترل بیماری‌های مزمن: یوگا کمکتان می‌کند ریسک فاکتورهای بیماری‌های مزمن را تحت کنترل بگیرید،

مثل بیماری‌های قلبی، فشار خون، افسردگی، درد، اضطراب و بی‌خوابی.

 

تنفس عمیق

پرانایاما یا همان تنفس عمیق به معنای گسترش نیروی حیاتی زندگی است.

این شیوه تنفس اگر درست اجرا شود (تکیه بر حبس دم است) می‌تواند با حمایت از سیستم پاراسمپاتیک و فعال سازی واکنش «ریلکسیشن»، از استرس کم کرده و

بر جسم و ذهن تأثیر بگذارد.

 

راهکار برای کاهش استرس

مثبت فکر کردن کمکتان می‌کند آرام‌تر شوید و بهتر با چالش‌ها برخورد کنید‎

 

مدیتیشن

مدیتیشن به کاهش اضطراب کمک می‌کند و می‌تواند راه‌های عصبی مغز را تغییر داده

و آن را نسبت به استرس، انعطاف پذیرتر کند.

مدیتیشن تمرین ساده‌ای است که فقط نیاز دارد راحت بنشینید،

کف پاهایتان روی زمین باشد، چشم‌ها را ببندید و توجه و تمرکزتان را روی یک چیز معطوف کنید.

 

پیاده روی کردن می‌تواند با افزایش اندورفین، استرستان را کم کرده و حس خوبی به شما بدهد.

 

ویتامین O دریافت کنید

ویتامین O چیزی نیست جز همان سطح اکسیژن در بدن. الگوی تنفس

ما در زمان استرس تغییر می‌کند و کوتاه‌تر و سریع‌تر می‌شود

و به جای اینکه از دیافراگم برای به داخل کشیدن هوا و بیرون دادن آن

از ریه‌ها استفاده کنیم از قفسه سینه و شانه‌ها استفاده می‌کنیم. ا

ین روش تنفس، تعادل میان گازها در بدن را به هم می‌زند زیرا سطح دی‌اکسید کربن

بالا رفته و اکسیژن پایین می‌آید، در نتیجه مضطرب‌تر می‌شویم و استرسمان تشدید می‌شود.

 

پیاده‌روی کنید

پیاده روی کردن می‌تواند با افزایش اندورفین، استرستان را کم کرده و حس خوبی به شما بدهد.

 

به چیزهای خوب فکر کنید

مثبت فکر کردن هم کمکتان می‌کند آرام‌تر شوید و بهتر با چالش‌ها برخورد کنید.

به جای اینکه به خودتان بگویید انجام کاری غیرممکن است، سعی کنید

به این فکر کنید که بهترین کاری که می‌توانید انجام دهید را انجام خواهید داد.

 

میان‌وعده‌های سالم بخورید

استرس باعث می‌شود مغزتان دچار کمبود انرژی شده و سراغ شکلات و تنقلات شیرین بروید، بنابراین کمی صبر کنید و یک خوراکی سالم مثل آجیل یا تکه‌ای میوه برای خود تهیه کنید.

 

به موسیقی گوش دهید

گوش دادن به موسیقی مورد علاقه‌تان فوراً سطح دوپامین‌تان را بالا می‌برد و حس خوبی به شما می‌دهد.

 

خلاقیت داشته باشید

نقاشی کشیدن، بافتنی بافتن و حتی رنگ‌آمیزی ساده می‌تواند حال و هوایتان را عوض کرده و از استرستان کم کند، چون حواستان را پرت می‌کند.

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