When it comes to stress relief, there is nothing quite like putting your body in motion. In Part I, we started doing three minutes of activity throughout the workday. Now, take it up a notch by adding a slightly longer, daily movement routine. Regular physical activity boosts feel-good hormones serotonin and dopamine and reinforces a positive mind-body connection, said breathing, mobility and mind-body coach Dana Santas. |
In this 10-minute guided video, Santas shares exercises focused on functional body-weight movements so you can get moving in the right directions -- literally. Exercise is a form of that "good stress" you are striving for that we introduced in Part I. It also enhances your mental or physical performance short-term and reduces toxic stress hormones. That's why daily exercise, even if it's only walking, can help prevent chronic stress, which is thought to contribute to excess inflammation throughout the body. Inflammation plays a critical role in the onset and progression of stress-related diseases, such as cardiovascular disease, diabetes, cancer and depression, according to studies. If you're struggling with the idea of exercise, identify an activity you'll enjoy and stick with, such as gardening or learning how to dance. Adding music or inviting a friend makes it that much more fun. Why not put a spin on that saying "When the going gets tough, the tough get going," and move all about? |
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The great outdoors can give a real boost to your well-being, according to the American Heart Association. In fact, connecting with nature for just 20 minutes helps lower cortisol levels, a 2019 study revealed. This practice is what the Japanese call shinrin-yoku, or "forest bathing." "The forest provides you with a positive type of comfort," Yoshifumi Miyazaki, a professor at Chiba University's Center for Environment, Health and Field Sciences, in Japan, told CNN Chief Medical Correspondent Dr. Sanjay Gupta. His studies over the course of 30 years have found that people who spend time in nature show signs of the brain relaxing and lowered rates of blood pressure. |
The idea is to absorb nature's benefits by engaging all five of your senses. Focus on the greenery, the scent of pine, the sounds of a stream, the smoothness of a pebble or the crackle of leaves underfoot. |
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It's well understood that smoking kills, but over 34 million US adults have yet to quit, according to the US Centers for Disease Control and Prevention. Some resort to tobacco to relieve stress. According to a 2017 study, "Increasing levels of perceived stress were significantly associated with heavy smoking" among daily smokers. But there are two fallacies there. First, using smoking to relieve stress relies on a false belief that a user can stop at any time. But many studies have proven smoking is one of the hardest habits to break. Secondly, smoking actually introduces unnecessary stressors. It decreases levels of good cholesterol and raises your blood pressure, increasing risks of heart attack and stroke; lowers oxygen to the heart; and can compromise lung function, according to the Cleveland Clinic. Instead: Instead of smoking, choose a different habit like gum chewing. It's not healthy per se, unless you compare it to the alternative. And if you have started stress smoking, look beyond a patch to quit. An app that helped people accept, rather than avoid, cravings was 50% more effective at helping smokers quit than one that had users avoiding triggers, a 2020 study found. By accepting the existence of cravings, the app's approach eases the tug-of-war many have with their desire for a cigarette. For more ways to help you quit, read here. |
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| self-care pick of the week |
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For longer hikes, you'll want high-top boots for good ankle support. Our partners at CNN Underscored, a product reviews and recommendations guide owned by CNN, are into the Under Armour UA HOVR Dawn WP Boots. The high-traction soles keep you steady on rugged terrain. |
| | This week, start a walking habit with 10 minutes a day. Before you set out, choose a route. For a dose of mindfulness, stick with the same path for the week and observe how the landscape might change from day to day. Share with us at stressless@newsletters.cnn.com something distinctive you observed in the neighborhood that you may not have noticed before. If you want to take it to the next level and build a regular fitness routine from there, you can sign up for CNN's expert-backed Fitness, But Better newsletter series. Quick recap: Regular activity is a stress-buster -- make it joyful by adding music or inviting a friend. Exercise outdoors, surrounded by trees, for an added calming effect. Trying to quit stress smoking? Try an app that acknowledges your triggers. Commit to walking just 10 minutes a day. |
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