Take it easy
We have lot of work overload at office as well as home to
give us stress.
Stress is everywhere—and though you may not be able to
control what causes it, you do have power over how you react to it. And
keeping your cool is a key to safeguarding your heart.
Stress sets off a surge of hormones, like adrenaline
and cortisol, in your body. Elevated levels of these hormones can harm
your heart because they raise your blood pressure and cause inflammation.
So it's important to develop ways to cope when life becomes tense.
Take a deep breath
Pausing before you react in a stressful or upsetting
situation gives you time to clear your head, and breathing more slowly lowers
levels of fight-or-flight hormones. Count to 10 and take three deep breaths
before responding.
Smile!
New research shows that "grin and bear it"
works. One study found that people who smiled as they did difficult tasks (such
as drawing with their nondominant hand) had lower heart rates than people who
kept a neutral expression.
Hold your chin up
It sounds so simple, but when your head is lifted and
your shoulders are down, your chest expands and you naturally take in more
oxygen, which helps calm your body's physical and emotional response to
stress.
Help a neighbour
Doing a good deed—no matter how small—is a powerful
destressor because it takes your mind off your problems and helps put them into
perspective. In fact, states with high volunteer rates have lower levels of
heart disease. Little actions like putting a rupee in a donation box, carrying
a neighbour’s groceries or buying coffee for the person in line behind you
absolutely count.
Reach out to a friend
Your body releases oxytocin (a calming hormone)
when you get in touch with a favorite friend or family member who makes you
feel good. And connecting with a loved one through Facebook or email can have
the same soothing effect as if you're speaking face-to-face. In fact, if you're
upset, writing down why helps diffuse tension as you work through your feelings
and start to gain more control over the situation.
Meditate
• Rub your hands together very fast for 20 to 30 seconds
until you feel some friction.
• Pull your hands apart, and keep them there as if you're
holding an invisible globe. Focus on the energy sensation that's built up
between your hands.
• Slowly move that imaginary globe over your heart and
imagine positive energy flowing into your body.
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