5 stress busting ideas for your well-being and improved health

New Delhi, Oct 9: Stress is everywhere. For most people, it has become a part of their daily routines – something which they find hard to cope with. Increased level of stress can easily cause emotional, behavioral and physical disorders. To keep your stress levels at a minimum, it is important to learn how to manage them effectively. Here are our top five stress-busting techniques: 1. Exercise and burn caloriesExercise is an excellent way to relieve stress. Exercises of different forms can relieve tension and pent-up energy, so that you feel calmer and relaxed. Engage in some form of physical activity to dissipate negative emotions like irritability, depression, hostility, anger, frustration, and anxiety. For instance, you can try some cardiovascular workouts which will improve the circulation of your blood and other bio-chemicals, essential to be in good state of health. Moreover, it will also increase your endurance, stamina and flexibility. Rise early in the morning and consider spending the calories in these ways (estimates based on 150-lb. male).Activity/Calories burned per hourCycling (6 mph) 240Cycling (12 mph) 410Cross County Skiing 700Jogging (5.5 mph) 740Jumping Rope 920Running (10 mph) 1280Swimming (0.85 mph) 275Tennis (singles) 400Walking (2 mph) 240Walking (3 mph) 3202. Connect with peopleThis is so true, but hard to follow due to the hectic schedules we follow. Establishing a good support network consisting of friends, family and colleagues is of high importance in order to ease your work or personal troubles. When you connect with people, it gives you a personal high that makes you feel special and wanted, thus in turn lowers your stress levels. In previous times, people used to have a lot of connections, but the modern day lifestyle is constantly isolating us from each other. Thus causing more stress than necessary. Be approachable so that you can easily make multiple connections without applying too much of efforts. Show genuine concern regarding problems of the individuals. However, if you try to fake it, chances are that it will backfire. 3. Do deep breathingDeep breathing is probably the best way to lower stress in the body. It can be done all the time and it quickly gives you the results. Deep breathing helps oxygenate the blood, massages the internal organs and takes the edge off our stress response. In addition, it also helps in controlling anger and anxieties when these kick in. Healing systems such as yoga, Tai Chi and some forms of meditations, have long realized the healing benefits of the breath. Here is how the process goes:1. Sit in a comfortable position and close your eyes.2. Begin by taking a very deep slow breath. Inhale the air (through nose) to the count of four until your abdomen rises.3. Hold that breath inside to the count of two. Tell yourself: “I'm relaxing. I feel relaxed.”4. If with every inbreath and outbreath, your belly rises, then that's good. Try not to use your chest, but by only allowing your belly to rise and fall when you breathe in and out.4. Now, exhale slowly and steadily through your nose, without rushing. Hold for a count of four.6. Notice your body relaxing. Continue the pattern for five to 10 cycles of inhale-exhale.4. Get close to nature for a brief breakWe must admit it that Facebook and Google are hard-wiring ourselves away from nature. If you start getting overwhelmed, take a break from whatever you are doing and visit nature to bust stress. Build up to the idea of camping or moving to your favourite park. Tune into nature and her wondrous sounds that can fill you with inner contentment and peace. Cultivating a garden is one such way to get outdoors which will also support your cooking desires. Not only you'll feel more replenished, you'll expand the horizons of your experience, and get plenty of exercise in the process.5. Listen to musicResearchers suggest that listening to music, especially slow, quiet classical music, is an effective way to reduce anxiety and stress. Take some time out to listen to your favourite music which will offer benefits like lowering blood pressure, and decreasing the levels of stress hormones. Since music immediately absorbs our attention, it acts as a distraction to explore our positive emotions. It acts as a great aid in meditation too as it prevents the mind from wandering. To incorporate music, try playing CDs in the car, or put the radio on when in the bath or shower.