Cortisol, not cholesterol, is a stress hormone that the body produces naturally. It plays a role in your overall health and well-being, but chronically high cortisol levels can worsen health issues, including diabetes, cardiovascular disease, and mental health disorders. By taking steps to manage your cortisol levels, you will not only improve your overall health, but also keep your stress in check. 

What Is Cortisol?

The body produces cortisol in response to stress. Although it can have a negative connotation, especially when you see more than 80,000 TikTok posts under #cortisol, cortisol is integral for several bodily functions. In a healthy body, for example, one of cortisol’s tasks is to help regulate inflammation. When the body comes in contact with a virus or bacteria, cortisol helps to fight those germs to keep you from getting sick. 

The body produces cortisol to help it respond more efficiently to potential dangers or stressful situations. You need it to kick into the body’s fight-or-flight response, just in case you have to outrun a bear, for example. If your body is in a constant fight-or-flight state, though, the immune system is less sensitive and less receptive to cortisol’s anti-inflammatory abilities. That can lead to chronic inflammation, which is linked to numerous diseases, including obesity, heart disease, and type 2 diabetes. If you want to avoid these things and keep cortisol levels down, continue reading. 

Get Moving

Need to bring those stress levels down? Incorporating more physical activity, such as walking, jogging, yoga, yoga, CrossFit, or Pilates, into your day can help you lower cortisol levels. Find whatever you love to do and do it! Some people like to cycle, while others prefer the fun environment of a Zumba class. One study monitored a group of healthy young-adult men and found that higher intensity exercise mitigated cortisol reactivity, reducing stress when exposed to a physical stressor.

Get Some Sleep

After you get moving, you need to go to bed…and that’s an order! Kidding aside, sleep deprivation can elevate cortisol levels, making it difficult to perform a stressful task. Some data suggests that sleep loss is associated with elevated cortisol levels even on the second day after a poor night’s sleep. Ideally, adults should get between seven to nine hours of sleep per night for optimal recovery. 

Try Meditation

If you want to reduce cortisol levels, meditation may be an excellent technique. According to some studies, a consistent meditation habit can increase your tolerance to anxiety, uncertainty, and unexpected things. Mindfulness meditation has proven to be an effective tool for lowering cortisol levels, based on existing research. People who are highly susceptible to stress, such as people with mental disorders or somatic illnesses, benefit most from mindfulness meditation.

Tap Into Your Community

What does it mean to tap into your community? Human connection is more important than you realize, especially if you find yourself in a place where you value others and they value you. Time and again, research shows that connecting with people can help reduce cortisol. One study monitored people who had to engage in public speaking. The participants who had loved ones nearby had lower levels of cortisol prior to delivering the speech compared to those who did not have support. 

Write It Down

Most people hold their emotions inside and never let them out, which is a very unhealthy habit. Releasing those emotions can be quite cathartic, lifting a heavy, emotional weight off your shoulders. One study found that people who wrote about their past failures before experiencing a new stressor had lower cortisol levels than those who did not write their past failures down. 

Focus On Healthier Foods

High stress levels can negatively impact your food choices. If you are stressed, you probably reach for chips or something salty and ultra-processed out of pure instinct. Choosing single-ingredient, whole foods can benefit both your metabolism and your digestive system. One study looked at cortisol levels and the glycemic index of the way fast foods elevate blood sugar. The researchers noted a link between a high glycemic index diet and higher cortisol levels. Other research found that eating high-calorie foods immediately increased cortisol.

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You cannot go through life without encountering difficult times. Whether those times are bad days or bad years is undetermined, but you have the power to control how you cope and recover. When you have specific self-care strategies in place to help you get through tough times, anything is possible. This article aims to provide you with those strategies, which work to help you relax, reduce stress, and feel better about yourself. 

Why Is Self-Care Important?

Self-care is not the same as being selfish. Ultimately, self-care is about being responsible for the choices you make about your life and health. Taking care of yourself can make you more conscious about small things that bring harmony and balance to your life. Self-care is not complex, so don’t over-complicate it. Use the following suggestions to move through life when things get tough, and you may feel more empowered and in control when you do so. 

Cue Some Inspiration

Laughter is often the best medicine if you start to feel your feelings. According to research, laughter can boost your mood, lessen physical pain, and protect you from the effects of stress. In fact, laughter can help bring you back to normal, balancing your mind and body. If you need a good chuckle, cue up a comedic podcast, audiobook, movie, or TV show that you know will elevate your spirits. Alternatively, you may benefit from positive affirmation, so consider a motivational, inspiring podcast, video, or even saved recording to reshape your mindset. 

Talk To A Friend

Talking to someone, especially a friend who understands you and your struggles, is the easiest thing to do. Reach out to someone, be it a close friend or family member you can trust, and open up to them. A great heart-to-heart conversation can make all the difference, especially if you know that someone cares about you. 

Take A Walk In Outside

If you are feeling down, a walk in a park, along the beach, or in the woods can help reset your mind. Studies have shown that being in nature can reduce stress and boost your mood. Not only does a walk in nature benefit your mental health, but it also boosts your physical activity. Walking, jogging, biking, or swimming in nature can help you clear your mind, de-stress, and rebalance your mind and body. 

Ground Yourself

In addition to spending time outdoors, it can be beneficial to connect your body to the earth via grounding. Also known as earthing, grounding is the act of putting your skin in direct contact with the earth’s surface. This allows you to absorb the earth’s electricity, which can charge you with positive energy. Some research indicates that grounding has profound anti-inflammatory and anti-stress properties. If you have the ability, go for a barefoot walk on the beach for 20-30 minutes, or walk barefoot in a local park. 

Feed Your Emotions

To be clear, this tip is not about supporting emotional eating, nor is it about letting your emotions get the better of you. On difficult days, head to your local farmer’s market or grocery store and get some fresh produce. Colorful fruits and vegetables carry beneficial nutrients that can help reduce inflammation, lower stress, and boost mental health. You can even go so far as to research a specific recipe before heading to buy food. That way, you can turn the produce you buy into a meal that comforts the soul. 

Treat Yourself To A Cafe Visit

A visit to a cafe for coffee or tea every day may not be financially responsible, especially if you are on a budget. If going to get a latte or a slice of cake with tea brings you joy, allow yourself that luxury if you need some self-love. For some people, the allure of a coffee shop is the smell of coffee brewing, the clicking of laptop keys, or the steam from a cappuccino maker. Maybe you enjoy a hipster coffee shop that plays smooth jazz. Whatever you like is what you like, and there is no sense in denying yourself that happiness if you encounter a difficult day.

Meditate

Whether you are frustrated, stuck, or just having a bad day, meditation can be highly beneficial. A lot of people find meditation to be the best course of action to overcome such circumstances. Find a comfortable place to sit or lay down and start your meditation session. You can follow your breath in silence, or you can practice guided meditation, which can help prevent your mind from wandering if that is something you struggle with. Meditation can help you regain perspective and put you in a better place to deal with your stressful day.

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Love bombing, which is a popular term nowadays, is a type of emotional abuse. A love bomber uses grand gestures to manipulate the other person, i.e. they adorn the other person with gifts, compliments, and affection. The unfortunate reality is that these actions do not come from a place of love. Instead, love bombing is a technique that someone uses to make a friend, partner, or loved one dependent on them, which helps them control the relationship. 

Why Do People Love Bomb?

Psychologists theorize that love bombing comes from insecurities around trust or dependence on others. The idea is that if one person love bombs another person, they can gain control in the relationship. They then use that control to make the other person feel guilty about questioning their actions. Love bombing can be both intentional and unintentional and even though it is more common among romantic partners, anyone can do it. That said, it is a manipulative tactic that is more common in people with narcissistic personality disorder. Love bombing can also be a behavior that you learn, especially if you emulate parents or have done it in past relationships.

What Are The Signs Of Love Bombing?

Although the signs can vary from person to person, the typical indicator is an unwanted grand gesture that may make the other person uncomfortable. The key thing to note is that this gesture doesn’t make the person feel loved. Other signs of love bombing can include:

• Constant calling or texting to check in: The partner may not respect the other person’s schedule or time by constantly communicating. They may also get angry or frustrated if the other person doesn’t respond, given their “concern.”
• Giving unnecessary or unwanted gifts: A love bomber will usually pay for extravagant/unwanted gifts to make the other person feel loved. The gift giving is not in the other person’s best interest, and the love bomber will bring up the cost/significance of the gifts like a debt. 
• Over-the-top declarations of love: A love bomber may continuously flatter or shower the other person with praise, and usually way too early into the relationship. Over-the-top public displays of affection are common as well. 
• Constant praise or compliments: The right things are seemingly said, but compliments are typically an over-exaggeration. A love bomber may become overly interested in the other person’s hobbies or achievements. 
• Ignoring boundaries: It’s very common for a love bomber to respect healthy boundaries. They do not like being told no, similar to a child. If the behavior starts to overwhelm the other person and they communicate it to the lover bomber, the feelings are usually ignored. 
• Rushing into a relationship: Love bombers usually make future plans way too early into relationships. They tend to rush into committed relationships before getting to know the other person. 

Why Is Love Bombing Harmful?

As we have covered thus far, love bombing does not indicate a healthy individual or relationship. The behavior is manipulative and emotionally abusive, which is why some experts cite love bombing a mode of domestic abuse. Some experts believe that love bombing is a way for someone to gaslight their partner in order to isolate and control them. As a reaction, the person on the receiving end of the love bombing will likely experience mental health issues and remain in that unhealthy relationship. If love bombing persists, the emotional abuse can worsen and even become physical. Love bombing often includes the following modes of a narcissistic abuse cycle. 

• Idealization: The love bomber showers the other person with gifts and affection early on in the relationship. There may be feelings of sudden romance or intense love/caring. The love bomber will confess their love for the other person and what their future plans are. This constant communication and interest seems genuine, but it often isn’t.
• Devaluation: All of the grand gestures and compliments can make the person on the receiving end of the love bombing very comfortable. Gaining that comfort level can cause the love bomber to demand more of the other person’s time. They become irritated if they don’t get what they want and may attempt to gaslight or become violent. That is when the person should notice the red flags and get out of the relationship. 
• Discarding: If the person realizes that the love bomber’s behavior is unhealthy, confront them and try to establish boundaries. The love bomber may retaliate, refusing to cooperate. They may even go so far as to blame the other person for their actions, making them feel at fault. It’s also possible for the love bomber to move on and find a new replacement partner. 

The Takeaway

To conclude, love bombing is a manipulative tactic that is common among people with narcissistic personality disorder. It’s a tactic to gain control in a relationship, often to make the other person feel dependent on that person. Love bombing happens quickly, so be on the lookout for this unhealthy behavior early on in the relationship.

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For many years, people have either suspected or known that health of the body is influenced by that of the mind. You may say, “My heart hurts,” after a breakup because the intense emotions cause you physical pain. On the other hand, a feeling of elation may boost energy levels and reduce your need for caffeine. 

The American Psychological Association (APA) states that emotions are subject to mental reactions that involve physical and behavioral responses. In simpler terms, your emotions can influence the body, mind, and even your actions. You experience a variety of emotions daily, so knowing what they are, why you feel them, and how they affect you can help you better understand how they influence your overall health. 

Types Of Emotions

Mental health experts suggest that emotions fall into two categories: basic emotions and complex emotions. Basic emotions are revealed by recognizable facial expressions and happen automatically. Such emotions include:

• Sadness
• Fear
• Surprise
• Joy
• Disgust
• Anger

Those emotions are intertwined with human behavior and present from birth. Complex emotions, on the other hand, are not universal and do not have such recognizable facial expressions associated with them. These complex emotions include:

• Envy
• Love
• Grief
• Gratitude
• Worry
• Pride
• Regret
• Embarrassment
• Jealousy

There are many more complex emotions that are not on the above list. The APA suggests that complex emotions are typically the result of two or more emotions. Hate, for example, could be a combination of jealousy, disgust, and anger. Once again, these complex emotions do not have the same facial tells as basic emotions. 

How Emotions Affect Your Physical Health

According to research, there is a link between positive emotions and physical health. In fact, people with a more positive outlook on life tend to have lower blood pressure and blood sugar levels. Additionally, they have a reduced risk of heart disease, but researchers don’t fully understand if positive emotions lead to better health or if being in good health contributes to positive emotions. For now, experts theorize that a combination of both factors are at play. 

Some evidence shows that experiencing positive emotions can affect recovery from an injury or sickness. One study found that having a positive outlook influenced how quickly participants got better, noting that positivity even impacted survival rates. Negative emotions, on the other hand, have an association with negative health issues or symptoms. People who cannot successfully manage emotions may live with stress, or have a higher likelihood of other health complications. 

How Emotions Affect Your Mental Health

When trying to assess how emotions affect your mental health, you have to first establish if the emotions are “bad” or negative. Negative emotions usually indicate a problem that requires your attention. If you struggle to manage those negative emotions, or simply attempt to ignore them when they arise, they can negatively affect your mental health. If you bottle these emotions up for too long, such as chronic anger, fear, or sadness, your risk of anxiety, depression, and substance abuse increases. 

If you are able to recognize negative emotions for what they are and learn to manage those feelings, you can move beyond them and develop resilience. Resilient people tend to move past negativity and usually have more positive emotions. In fact, they usually learn to find meaning in their life, even when it gets hard. That doesn’t mean they are free of negative emotions; rather, they recognize those feelings, deal with the issues, and do their best to change their outlook on life. 

Although research indicates a link between optimism and hope and better health, constant positive thinking can damage your mental health. There is such a thing as toxic positivity, which leads to unreal expectations and an inability to feel negative emotions. When you consider your emotions, aim to strike a balance between the positive and negative ones. Negative emotions serve their purpose as much as the positive ones do, but just remember that you have to be negative all the time. Just remember to feel emotions as they come and recognize why you’re feeling them!

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What is the secret to a healthy, romantic relationship? Before we can answer that, we have to first determine what a healthy relationship is. They don’t look the same for everyone because everyone has different needs. Not only that, but needs surrounding affection, space, sex, hobbies, shared values, communication, and more can change over time. That’s why a healthy relationship that works for you in your 20s may not work for you in your 30s. 

It is hard to say that a relationship that goes against the norm isn’t healthy. People who practice polyamory or ethical non-monogamy may define a healthy relationship differently than a couple that practices monogamy. That’s why the term “healthy relationship” is broad and what makes one relationship thrive may threaten another one. One thing that all healthy relationships share, though, is adaptability. People change as they journey through life and relationships, so adapting to circumstances is vital. Here’s some advice to help you establish a stronger, healthier relationship. 

Individuality

A healthy relationship does not exist if you or your partner is codependent. Instead, you want an interdependent relationship, which means you rely on each other for mutual support while maintaining your own unique identity and individuality. That essentially means that you have a balanced relationship. You each have mutual love and approval, but self-esteem isn’t dependent on each other. Maintain connections and friends outside the relationship and spend time pursuing personal interests and hobbies. 

Trust

Trust is not going through a partner’s phone and not feeling the need to hide anything about yourself. There is inherent integrity and honesty within the relationship. You don’t worry about the other person pursuing others while you’re apart. Trust is much more than believing your partner will be faithful and honest. Feeling safe and comfortable with the understanding that you won’t hurt each other physically or emotionally is trust. You have your partner’s best interests in mind and that they respect your own choices and encourage you to be your own person. 

Curiosity

One of the trademarks of a healthy relationship is curiosity. Each party is interested in each other’s thoughts, goals, and daily life. You are excited to hear about the other person’s day and tell them about your own day. You both want to grow together and don’t fixate on who you both used to or could be. The goal is to hold flexible mindsets about each other because that can help you overcome obstacles in a relationship, and ultimately make it more fulfilling. 

Playfulness

Sure, playfulness in the bedroom is perfectly welcome, but that’s not what this pearl of wisdom is referring to. One of the best things you can do in your relationship is make time for fun and spontaneity. Joke and laugh together because you never know when one of you will encounter one of life’s many challenges. An obstacle can temporarily change the tone of the relationship, but being able to share laughter in lighter moments can help relieve that weight and strengthen your bond over time. 

Time Apart

A healthy relationship involves spending time together, but the amount of time varies based on personal needs, commitments, living arrangements, and work. One of the keys to a successful relationship is time apart. You need to be able to recognize the need for personal space and individual hobbies. Spend time with family on your own or pursue a hobby with a group of friends. What you do doesn’t matter, but what does matter is not spending every moment of your relationship together. The last thing you want to believe is that your relationship will crumble if you spend time apart. 

Open Communication

In a healthy relationship, you can regularly discuss successes, failures, and everything in between. You should not feel uncomfortable talking about any issues with your partner. Be free in your communication, whether it is about work, mental health symptoms, or even a friend that causes stress. A great partner may have a different opinion, but will listen without judgment before sharing their perspective. Just remember that communication goes both ways, so make sure your partner also feels like their voice is concerned.

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Winter can seem like a very romantic time because something about cozying up seems romantic. There are various activities that seem to exclude single people, and there’s no fun in seeing everyone couple up. You don’t have to let couples enjoy an entire season while you sit it out and let your emotions get the better of you.

Regardless of your relationship status, you should always date yourself. That can mean different things for different people, but the general gist is enjoying alone time and treating yourself right. You don’t need to rely on anyone else during this alone time, which can often help relieve stress. There’s nothing like the winter season to start dating yourself. Continue reading to learn where to begin.

Go Ice Skating

As a quick note: don’t go ice skating on a questionable lake by yourself in the middle of nowhere. Ice skating at a holiday rink or on a public frozen pond can seem like a winter date idea, but it isn’t just an activity for couples. Going alone can be just as fun and you don’t have to worry about your skill level, so there is less pressure to “be good.” No need to impress anyone, so bundle up and head to the skating rink, get out on the ice, get in some exercise, and enjoy a hot beverage when you’re done. 

Take Yourself To A Show

You don’t have to spend your night in the house just because it’s cold outside. You can enjoy a night indoors and leave your house, too! Take yourself to a concert, show, comedy show, or movie. You can enjoy it with a friend or date, but there are many perks to attending shows alone. You don’t have to worry about abandoning anyone or worrying whether the person is enjoying it or not.

Teach Yourself Something New

One of the best ways to occupy your time and engage your brain is to learn something new. Consider learning a new language with an app or sign up for a drawing or pottery class. You can also take the time to learn a new instrument. There are so many informational tutorials for beginners and experts alike. You can teach yourself via these online videos or courses. The great thing about learning a new skill is that you might learn something new about yourself in the process!

Have A Nostalgia Night

Do you remember the days of living room forts and staying up all night watching TV or playing games? Adulthood doesn’t mean that you have to give up on those nights! Keep your memories alive and make new ones by building a cozy adult fort with pillows and blankets. Spend the night revisiting old TV shows and movies you love. If you have a record player and vinyl records, have a night where you enjoy a glass or two of wine and just listen to your favorite records from front to back. Make some snacks or go out and buy a few favorites from your youth. The possibilities on a nostalgia night are endless!

Cook A Fancy Dinner

This doesn’t just have to be a wintertime activity because you deserve a fancy dinner whenever you want one. Most fancy dinners are labor intensive, so you may not want to go through the effort all the time. That said, consider taking yourself out to dinner if you don’t have the right ingredients or culinary tools on hand. Preparing a quality meal from scratch, while it requires time, often delivers a great sense of accomplishment. Not only will you feel proud of yourself for pulling the dish off, but you’ll also make your taste buds happy.

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The beginning of the year is full of excitement and ambition. You have renewed energy to tackle your goals, whatever they may be. It’s a reset, a fresh start to move forward from the previous year. It is also a time of reflection because you get to think about what you did last year and how you can improve this year. Part of this process is letting go of what doesn’t work for you and creating a space for growth and opportunity. 

It’s not always easy to realize thoughts, feelings, or behaviors that hold you back. These negative patterns can cause you to self-sabotage and prevent you from reaching your goals. You don’t have to be a self-help guru to take back control of your life! A handful of rituals and routines can help nourish your mind, body, and spirit so that you can welcome the new year. Turn the page and start writing the next chapter of your life in a more empowered state because you can do it! 

Declutter Your Space

Out with the old and in with the new! Researchers note that inhabiting a cluttered space negatively impacts your mental health.This contributes to higher levels of stress and anxiety because breathing a sigh of relief proves difficult if you know that your entire house is a mess. You probably know how good it feels to walk into a clean closet and actually find the things you want to find. Maybe you walk into your child’s room and finally see that toys are in their proper places. When you organize your home, you feel empowered because you accomplished something and can finally relax. 

Burn Some Sage

Get the good vibes going and positive energy flowing by burning some sage once you declutter your space. For millennia, people have used sage to open or close a ritual and cleanse the air by increasing that space’s vibration. The antimicrobial and antibacterial properties of sage help to clean the area, and research suggests that the aroma alleviates stress and boosts overall mood. Just like burning incense, burning sage can help you both clear your head and cleanse your space. It’s a great ritual to begin the year anew. 

Write Down Your Reflections

If the beginning of the year is about cleansing, it is helpful to write down what you want to cleanse from your mind and body. Try to identify the source(s) of your struggles from the past year, for example, a toxic relationship or bad habit. It may feel uncomfortable to tap into this darker energy because intense feelings may arise. Writing all of this down is a way of purging your mind, and the beauty is that there is no right or wrong way to do this. Allow your pen to flow and don’t think about structure as you release onto the page. This ritual should help your emotions flow out in a fluid stream of consciousness. Once you finish writing, you can do a bonus ritual, during which you burn that paper in a safe receptacle and environment. 

Wash Away The Previous Year, Literally

There’s nothing like a soothing bath after a long hard day. Now imagine what it feels like to take this soothing bath after a hard year! Add some Epsom salt, essential oils, or other things that help promote relaxation or stress reduction. We recommend eucalyptus essential, peppermint, lavender, or tea tree essential oils for relaxing aromatherapy addition to your bath soak. With essential oils, a little goes a long way, so don’t add too many drops! 

Meditate And Let Go

Recently, there is a lot more buzz surrounding meditation, probably because people need it now more than ever. Finding a moment of zen is very rare, which is why intentionally carving out time to meditate can benefit your mental and physical health. For this final ritual, find a quiet, relaxing space and light some candles or burn incense. You can even play some soothing music if you don’t enjoy the quiet. 

Take a seated position, or lie down, and close your eyes once you are comfortable. Take five to 10 deep breaths to center yourself, breathing in through your nose and out of your mouth. Direct your attention to areas of tension in the body. Imagine a soothing ray of light shining on those areas, filling them with warmth to cleanse the stress away. Take 10 deep breaths and then try to identify any negative thoughts or emotions. You may notice grief, anxiety, or fear surfacing in your quiet mind. Welcome the emotions and then let them go with every exhale. Continue inhaling and exhaling until you don’t feel that these feelings or emotions are weighing you down anymore.

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When you hear the word “trauma,” what is your immediate reaction? If you are like most people, you probably think of serious accidents, abuse, or war-torn countries. Anybody can experience trauma because anything that threatens safety or well-being can be traumatizing. It overwhelms the capacity to cope or respond and leaves a sense of hopelessness or fear. 

Psychiatrists define trauma as an imprint left by an experience on the mind, body, or brain. It is not a singular event that took place at one point during your life. It can cause emotional tension and you can store that tension in various parts of the body. Storing this tension can affect your physical, mental, and emotional well-being. This tension can manifest in the form of headaches, jaw pain, tight shoulder muscles, heart palpitations, sweaty palms, and more. Continue reading to learn about how you can release those difficult emotions through a series of yoga poses.

Lion Pose

This pose works to relieve the emotional pain and tension you may store in your facial muscles and jaw area. Oftentimes, these are the areas that hold tension caused by panic and anxiety. Sit up straight in a cross-legged position, or kneel down and sit back onto your heels. Lean forward and place your hands on the ground in front of you, keeping your back straight. Take a deep breath in through the nose and exhale out through the mouth by opening it wide while simultaneously stretching out your tongue. Let out a loud roar or “ha” sound during this release. Repeat the pose as many times as you’d like. Just avoid this pose if you have a sore jaw, face, or neck.

Pyramid Pose

Pyramid pose stretches the hamstrings in order to release any residual stubborn emotional pain, which is often caused by fight or flight mode. Begin in a standing position with your feet hip-distance apart. Separate your feet so that they are about three to four feet apart, entering a wide stance. Take a deep breath in and press your feet firmly into the ground. Tuck your tailbone and engage your lower abdomen as you square your hips over your left leg and interlace your fingers behind your back. Exhale as you hinge at the hips to bend forward over your left leg, bring your chest to your thigh. If you need support, place your hands above your left knee. Hold this position for 15 seconds to a minute and then repeat on the other side.

Pond Pose

This pose works to relax the abdominal muscles in order to help remove any imbalances, which occur when your sense of self isn’t safe, in the solar plexus. Lie flat on your back and extend your arms overhead. Lengthen your spine and take a deep inhale, allowing your belly to rise up. Exhale fully and engage your abdomen to return to the starting position. This is an elongating pose and you can hold it for as long as is comfortable for you. 

Bound Angle Pose

Opening up the hips in bound angle pose works to release uncomfortable emotions that you store there. The hips are near the second chakra, which governs creativity, sensuality, and the emotional body. Sit up straight with your legs extended out in front of you. Bend your knees and draw your heels as close to your groin as you comfortably can. Let your knees fall out to the sides and bring the soles of your feet together. Allow gravity to let your legs fall closer to the ground. Hold this pose anywhere between one to five minutes and then return to the starting position. 

Upward Facing Dog

This pose helps to stretch the upper body, which stimulates the throat chakra and helps clear out traumatic energy. That energy tends to result from the suppression of your inner voice. Begin lying face down on your mat and make sure the tops of your feet are on the mat. Bend your arms and place your palms on either side of you by your chest. Engage your chest muscles and glutes as you press up, opening your chest to the wall and drawing your shoulder blades back. At the apex of the pose, your arms should be straight and your gaze up towards the ceiling. Hold this pose from 15 to 30 seconds and then release.

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People may tell you to relax or calm down on occasion, but that doesn’t really do anything except aggravate you. Whether something, someone, your kids, or a work project pushes you over the edge, you may want to know how to calm down in moments of stress. The need to calm down in the moment is much more desirable than a two-week plan to reduce stress. So how do you get rid of that acute stress in the moment? 

Taking a walk, doing yoga, or carving out some quality “me time” are all effective ways to help reduce stress. When you are in a state of high anxiety, the nervous system has already entered the fight-or-flight state. That is why you can’t think straight in those moments, nor can you access common stress-coping skills. What you need to do is calm the body and mind down as quickly as you can. There are various techniques that help the body get back to a parasympathetic (rest and digest) state. Continue reading to learn what those techniques are. 

Take Deep Breaths To Calm The Nervous System

Taking a deep breath seems like such a common piece of advice to calm down. It is one of the essential tools if you want to regulate your emotions, though. Taking a deep breath is one of the simplest and quickest ways to calm down, and it is always accessible to you. When the body is in a fight-or-flight state, it doesn’t receive enough oxygen to calm the nerves. Breathing helps you flood the body with oxygen! Just make sure you breathe in through your nose, expand the lower belly, and exhale fully out of your mouth. 

Watch Some ASMR Videos

A popular trend to reduce anxiety or fall asleep is to watch autonomous sensory meridian response (ASMR) videos. In these videos, people crinkle paper, prepare a meal, whisper, scratch, tap, or pitter-patter. The sounds and sensations induce a tingling sensation all over the viewer’s or listener’s scalp and neck. However, not everyone experiences ASMR the same way. Some people have adverse reactions to these videos, or they are annoyed by them. If ASMR helps you calm down in the moment, use it!

Shake It Off

You don’t have to listen to the Taylor Swift song, but shaking it off can help re-balance the nervous system. In fact, animals typically shake their bodies off after encountering a perceived threat. The belief is that shaking your arms and legs vigorously for three seconds buzzes the body and induces relaxation. Alternate between the legs and arms while standing up.

Sit With Stress And Label Intentions

The magnitude of your stress response can take you by storm sometimes. Do you ever go from zero to 100 without warning? When that happens, drop into your body and identify the physical sensations that you experience. Are you tight in certain areas? Do you want to jump out of your skin? Allow these sensations to be there and name them because that will help you connect the mind and body. That will not be easy, but sit with the stress and allow it to flow in and out of your body.

Hover Over Your Stress

Visualize yourself looking down to watch yourself in that moment of high stress. This is something that you can practice because it helps you detach yourself from your stress, which may bring levity to the situation. It isn’t quite dissociative, but it does bring a lightness to the body, creating a tiny opening to realize that you have more control than you realize. That may help prevent you from acting out irrationally. 

Hum To Stimulate The Vagus Nerve

When you hum, you produce a frequency in the mind and body that actually soothes the nervous system. A pilot study from April 2023 found that Bhramari, a breathing practice, improved heart rate variability. The study authors concluded that that technique may be an antidote to stress. Bhramari is a practice, during which you make a humming sound like a bee in the back of your throat. 

Use The Cold To Rest And Digest

Unless you live under a rock, you are probably familiar with the ice bath or polar plunge trend. Sitting in the cold for a few minutes stimulates the vagus nerve, which controls the parasympathetic nervous system. Now, you may not have access to a cold plunge in your moment of high stress. Should you want to calm yourself down quickly, head to a sink and splash cold water on your face. You can also use an ice roller on your neck, and chest, or submerge your face into a bowl of ice water.

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Getting through the day can feel like trudging through the mud if you have depression. Hopelessness, sadness, and a general disinterest in activities that once provided joy are quite common with the condition. Decreased energy and difficulty concentrating can also accompany depression, according to the American Psychiatric Association (APA).

The symptoms of depression differ from person to person, especially if the condition is more severe. Getting out of bed can feel like running a marathon for one person, while unexplained back problems or sleep issues can affect another person. As bad as these symptoms are for people with depression, there is a light at the end of the tunnel. No matter what symptoms you’re dealing with, there are daily habits that may help you manage your day-to-day tasks. Mental health experts endorse the following strategies that may come to your aid if you have depression. 

Fuel Your Body With Nutrients

According to a 2019 review, consuming anti-inflammatory fruits, vegetables, heart-healthy oils, nuts, and seeds may reduce your risk of depressive symptoms. Pro-inflammatory foods, on the other hand, may raise your risk of depressive symptoms. Some of those foods to avoid include refined carbs, fried foods, margarine, and red meats. Sugar is another food to limit because it acts on neuroreceptors, providing a temporary happy feeling that is quickly followed by a low, i.e. a sugar crash. Anti-inflammatory foods work to regulate blood sugar, which can help balance your mood. 

Make Time For People You Care About

Having a great support system is a beautiful thing in this life. Whether you’re having a tough day or going through something, try to reach out to a loved one for support. Staying connected with family and friends can help encourage you to form strategies that help you feel better. A study from 2020 monitored people practicing social distancing during the COVID-19 pandemic. The results indicated that the risk of depressive symptoms was 63% lower in people with more social support compared to those with minimal social support. Greater social support also indicated a 52% lower risk of sleep problems. If you have a hard time talking with friends or family about your depression, consider joining a support group.

Get Moving

Although exercise may sound draining, especially if you have fatigue or low mood, movement can actually help you battle depressive symptoms. An overview of 97 systematic reviews found that exercise eases symptoms of both depression and anxiety. The same overview concluded that exercise should be a mainstay approach in managing mental health conditions. Physical activity, from moderate- to high-intensity exercise, had the most benefits. Try to get active for 30 minutes a day as a maintenance goal!

Practice Healthy Self-Talk

Some therapists practice dialectical behavioral therapy (DBT), a type of therapy that helps a person manage emotional sensitivities. Through this therapy, a person may promote the concept of radical acceptance, which is when a person validates their feelings in a healthy way. This process involves accepting the reality of your situation. It is rooted in the belief that suffering is not the direct result of emotion, but rather the attachment to expectations of emotions or behavior. Unhealthy self-talk, for example, involves sayings like, “I’m worthless, and nobody cares about me.” Healthy self-talk involves sayings like, “I accept that I’m low at the moment, and I know it will pass.” When you speak about yourself in a healthier way, you may find that feelings of depression are much less, or not as intense. 

Keep A Journal

Writing in a journal, both on good days and bad, can be very beneficial if you struggle with depression. Journal entries can help you rate your emotions, track your behavior, and record your achievements. The practice of writing can help you identify patterns, emotions, or behaviors over time, and you can learn from them. Ideally, you should keep a daily journal, even if the entry is short. Try to identify how you feel and work with a therapist to develop techniques that help you deal with emotions in challenging situations.

Go At Your Own Pace

Depression is a very personal journey, and your experience will likely differ from someone else’s. Do what you can do and take each day step by step. Focus on tackling your most important tasks and don’t let negativity cloud over you if you have a bad day. The most important thing to remember is that things that will help you the most are often the most difficult to do. Make sure you have a support section to cheer you on, and give yourself permission to do things at your own pace. Just do them!

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