5 Ways to Reduce Stress and Find Inner Peace

We all experience stress to some degree. Whether it's missing deadlines, relationship stress, financial stress, or just generally feeling overwhelmed, the first thing you need to know is that you're definitely not alone. Here are 5 ways to reduce stress and find inner stillness in your daily life.

Why are we stressed?

When we expose the body to positive physical stress through training, we become stronger and more resilient. Likewise, positive psychological stress such as achieving a goal, solving problems and taking on challenges is good for us. It helps us grow and develop our potential. So stress in itself is not a bad thing. Weneedthe stress response; that fight-or-flight response that thousands of years ago allowed us to flee predators or fend off enemies. It allowed us to survive and evolve to become who we are today. The thing is that the stress response is usually no longer triggered for its original purpose, but rather we feel stress several times a day. miss a train, receive a difficult call, check email, scan social media, etc.

When the stress response is constantly triggered by these everyday things, we end up in a state of constant, low-level stress and anxiety like many of us feel every day. This constant stress circulates throughout the body, causing adrenal fatigue or burnout, high blood pressure, food cravings, sleep problems, low mood swings, hormonal imbalances and chronic illnesses, among a host of other health problems. It's no wonder that tools like yoga and meditation, silent retreats and digital detoxes have become something incredibly valuable and necessary - they all help reduce stress and lower cortisol levels (the stress hormone), reminding us what it's like to feel relaxed and at ease.

Zebras don't get ulcers

The main reason we feel stressed and anxious is because we tend to hold on to thoughts, worries, and problems instead of letting them go. It's a very human trait to hold on to a grudge or agonize over an upcoming event - no other animal seems to do this, and no other animal seems to suffer from the kind of stress and anxiety that we do. To read more about this, dive into Robert M. Sapolsky's bookWhy zebras don't get ulcers.

Fortunately, just as each day can present its own challenges, there are tools and techniques we can use to develop a sense of calm, balance, and the ability to observe and act in situations each day, rather thanreactto them. These techniques are thousands of years old and were developed from the traditions of yoga, Ayurveda and traditional Chinese medicine. They cost nothing and you can practice them at any time. People have needed these techniques for as long as they have existed. So when you practice them, you know you're leaning on an ancient line and you'll never feel stressed alone.

The techniques

Technique 1:Conscious breathing

As simple as it sounds, conscious breathing really just means breathing and being aware of it. The way we breathe literally sends messages to the brain and body telling us how we should feel in that moment. A short, shallow breath indicates that there is something to emphasize. A slow, long breath lets the entire nervous system know that there is nothing to fear.

Train:If possible, sit or stand with your eyes closed. Place your hands on your lower stomach. Imagine slowly drawing your breath down to the base of your stomach as you breathe in and feeling your stomach relax as you breathe out. Repeat six times.

Technique 2:Tap

We often feel stressed when we are caught up in our thoughts and stuck in our thoughts. Reconnecting with the physical self brings with it a feeling of recalibration, directing energy away from the mind and into the body. Tapping specific acupressure points can stimulate the subtle energy channels and nervous system, similar to EFT (Emotional Freedom Technique) techniques, to effectively reduce anxiety and stress.

Train:Tap each of the following 8 times:

• Mitte der Augenbrauen oder „drittes Auge“
• Der innere Arm, ca. 3 Fingerbreiten vom Handgelenk entfernt
• Das Gurtband zwischen Daumen und Zeigefinger
• Untere Rippen
• Am Brustbein stimuliert die Thymusdrüse

Technique 3:Tremble

Animals naturally “shake it off” after experiencing fear or stress, such as: B. running away from predators or fighting an enemy. However, we tend to store these stressful experiences in our minds and bodies. Techniques like TRE (Trauma Release Exercise) are a fantastic way to work with an experienced teacher to relieve long-term stress. But shaking your entire body yourself every day can work wonders.

Train:Start by stomping your feet, then gradually move up, shaking more and more of them. Finally, allow your entire body to shake and let go of everything you've been holding on to. Use your intuition to know when enough is enough. Try this both before and after a potentially stressful event, such as a public lecture or exam.

Technique 4:make sound

Mantra and chanting are powerful ways to relieve stress and help emotions move through the body. Emotions are after allenergy in motion,and they really need to move. Making sound is a very primal and ancestral activity and can help improve our ability to express ourselves honestly. Not only that, but the jaw is typically a place where we contract and hold when we are under stress. Moving it and allowing sounds to come out can also help release the physical pattern of “holding” tension in the jaw.

Train:Play your favorite songs and sing along loudly. If you play an instrument, sing along. Take part in a kirtan (devotional singing) evening or simply let the natural sounds out!

Technique 5:Reconnecting with nature

We've probably all felt the benefits of a long walk in the countryside or a stroll through the woods. In Japan this activity is calledForest bathing.It is something that locals have adopted to balance high-pressure and digital lives. Indeed, since much of life seems to center on computer screens, artificial intelligence, and unnatural amounts of time spent indoors, simply being in nature may be the antidote to modern stress and anxiety.

The combination of fresh air, natural colors, natural light, sounds and outdoor exercise helps achieve thisrelaxation response,Bring the body and mind back into a state of balance and calm so we can gain a sense of clarity and calm. Practicing this or any of the other tools a few times a week can shift the body and mind to a new state where we are less pulled and pushed by the world, less stressed and reactive, and far more calm, clear, present and positive.

Train:Step outside and observe the colors, scents, sights, sounds and textures around you. Go for a walk somewhere where you can be among trees and plants. Don't worry about counting your steps or planning your trip, and instead of listening to a podcast or music, listen and get reacquainted with nature.