Natural Fat Burners and Dangers of Fat Loss Supplements

For healthy living, you have to maintain a manageable weight. Being overweight poses some health risks, such as type 2 diabetes and heart diseases. As mentioned by GeeksHealth Okinawa tonic review, Most people are unable to control their weight gain since it results from numerous factors, from diet type to lifestyle. Weight gain can also be a result of other factors such as chronic stress and exposure to environmental toxins.

However, if you want to live a healthy life, you need to look for ways of controlling your weight gain. Losing weight is not a walk in the park, and most people give up along the way. People tend to look for easier ways of weight loss to avoid hard exercises and lifestyle changes.

One thing most people run for is weight loss supplements. As much as weight loss supplements can help you lose weight without much struggle, it will have harmful side effects. The use of fat loss supplements can result in nausea, liver toxicity, high blood pressure, sleeping problems, palpitations, headaches, and indigestion.

Weight loss supplements contain ephedrine ingredients that can result in heart attacks and stroke and can eventually cause death. To be safe from the harmful effects of fat loss supplements, it is wise to use less harmful products such as Okinawa tonic flat belly, green tea, and chromium.

Alternative Weight Loss Products to Fat Loss Supplements

  • Conjugated Linoleic Acid

You can obtain CLA from grass-fed beef, full fat, and organic dairy products. CLA can also be obtained through supplements, although it might not be as effective as that obtained through food. Studies have shown that a mixture of 3-4 grams of CLA can decrease body fat mass and increase lean body mass.

Fat is also known as adipose tissue, produces and secretes hormones that control the nutritional intake and controls insulin sensitivity, and inflammation.

  • Turmeric

Studies have shown that turmeric induces the ‘browning’ of fat white cells and stimulates new mitochondria production. Turmeric also enhances lipolysis and suppresses lipogenesis. The anti-inflammatory effect of turmeric is thought to be the reason for its anti-obesity effect.

  • Grapefruit

Grapefruit boosts metabolism, reduces sugar cravings, and acts as a diuretic. According to a study, the consumption of grapefruit ahead of meals improves HDL. Another study showed that grapefruit improves 2-hour postprandial glucose levels.

  • Vitamin D

Vitamin D deficiency causes weight gain. Exposing your body to sunlight or taking vitamin D supplements can help decrease abdominal obesity.

  • Chromium

Chromium is ideal for hunger control and food intake control, which then helps in weight loss.

  • Probiotics

Probiotics are natural supplements that help in energy homeostasis, appetite regulation, dietary intake, and fat storage. A recent study shows that a high oral Lactobacillus level helped reduce weight among low and medium-complex carbohydrates. You can add fermented food, including kefir and yogurt in your diet to reduce weight.

  • Tea

Tea, more so green tea with high antioxidant properties, is helpful in weight loss. According to studies, taking 3-4 cups of green tea daily, green tea decreases the absorption of lipids and proteins, thereby reducing the intake of calories. Green tea also helps in weight reduction by boosting metabolism.

Final Words

As opposed to most peoples’ thinking, weight loss can be achieved through proper dieting. Therefore, you should avoid using harmful fat loss supplements and stick to the above effective options for reliable results.

How Abuse Links to Obesity and Weight

Abuse in the early stages of life, whether it is verbal, physical, sexual, etc., has been related to an increased risk of obesity in adulthood. Experts believe that obese individuals that are struggling to lose weight should evaluate The best fat burner found here with detailed reviews before proceeding with aggressive weight-loss plans.

According to Sherry Pagoto, an assistant professor at the University of Massachusetts, there is a high percentage of child and sexual abuse cases in individuals who are severely overweight. Childhood abuse has been linked to various issues like lowering one’s sense of control, low self-esteem, depression in adulthood, anxiety, trauma, and disordered eating patterns.

Victims of abuse are also likely to experience other issues like difficulties coping with stress, issues with relationships, and disrupted sleep habits.

Getting the Right Treatment

More often than not, when you deal with a weight-loss program, you will only be told about the things you need to do to lose weight. Somehow, your overall emotional wellness is sometimes neglected. The data shows that most patients never talk about their past during doctor visits.

However, if you want to have a successful weight loss journey and achieve general well-being, it is vital to first deal with your mental and emotional health. This will help you cope with the abuse so you can stay motivated and focused on losing weight.

When the doctor knows about your past experiences, he or she will probably ask you to solve your emotional and mental health issues before continuing with your weight-loss program.

Unlike contrary belief, cutting-down body weight doesn’t take away other problems like trauma. It is still possible to deal with emotional and mental burdens even after you have succeeded in losing weight.

For this reason, it is important to resolve your trauma first before proceeding with losing weight & fat burning supplements. Losing weight on a healthy mental condition is hard to do, let alone trying to cut down your body weight while carrying all of those emotional and mental weights. Instead of achieving a weight-loss success, you can end up with a terrible weight-loss experience.

Also, in her study, Sherry Pagoto found that individuals that struggle with weight-loss are often surrounded by unsupportive family members, making it more difficult for them to lose weight.

Breaking the Link Between Abuse, Weight and Obesity

The simple truth is that if you are obese, have been abused, and have been unsuccessful in your weight-loss attempts, counseling might be useful. You should also integrate healthier lifestyle decisions into your day or week while in counseling.

You can also try to change your view on physical exercise. It is recommended that you think of exercise as an attempt to enhance your mood rather than a way to lose weight. Consider doing exercises that you enjoy and take it as a form of psychotherapy.

Conclusion

Based on several studies, links between abuse and trauma to obesity and weight are obvious. However, not everybody who was abused as a child develops obesity or has difficulty trying to lose weight, and those who do may exhibit other signs of persistent trauma. People who have a hard time losing weight should evaluate themselves first and determine whether they have experienced abuse during childhood or not.

Can Stress Cause Weight Gain?

Aside from making it difficult for you to maintain a healthy weight, it has been found out that stress can lead to weight gain so check out the Best fat burner here with a detailed review. It also makes it hard for you to lose unwanted pounds.

The Link between Cortisol and Stress

The human body releases cortisol when it is stressed out. The body naturally produces this hormone, but it becomes harmful when you get too much of it. Your body goes into a fight-or-flight mode, which momentarily stops regular bodily functions and slows down your metabolism.

Cortisol also causes the surge of energy in your body by stimulating carbohydrate and fat metabolism. As a result, your appetite increases, and you crave salty, fatty, and sweet foods. Aside from having trouble burning fat for women, a boost in your cortisol levels will cause a decrease the muscle mass and the body producing less testosterone.

Aside from weight gain, it can also lead to other health issues that include the following:

  • Weaker immune system
  • You become at risk of Type 2 diabetes
  • High blood pressure
  • Depression
  • Fatigue

Stop the Unhealthy Habits Related to Stress

When faced with many stressors, many people’s instinct is to deal with them by doing something to make them feel good, even for a while. The problem here is most of the things you tend to do when stressed out are unhealthy.

You have to recognize these unhealthy habits before learning how to deal with the following effectively:

  1. Emotional eating.

You tend to grab unhealthy foods when stressed out. This is mainly due to the increase in cortisol levels in your system. Aside from satisfying your cravings, the excess nervous energy makes it difficult for you to stop eating. In this instance, food becomes a temporary stress reliever, but it adds more problems in the process because you are eating unhealthily. If you will allow this habit to persist every time you are faced with stressors, it is not impossible to gain weight and encounter trouble losing it.

What to do: 

Practice mindful eating. No matter what you are eating, try to focus on the food and how you eat. Chew and taste your food instead of swallowing fast. This way, you will eat fewer portions, and you will also appreciate your food – the taste, texture, and how it makes you feel.

  1. Eating too much junk food.

Junk food has become many people’s comfort food when dealing with stress. Aside from being readily available, they are also easy to get. Rather than preparing your meals from scratch, you can stop by a fast food place or have the food delivered wherever you are.

What to do:

Stock up on healthier comfort foods. This way, you have no other choice but to reach for them whenever you feel like you need something to help you deal with stress. For example, you can have air-popped popcorn instead of the pre-packed one or the microwavable type filled with butter and salt. According to research, healthy snacks can boost your mood and energy just as much as unhealthy ones. The advantage of healthy snacks is that they don’t add up to your weight as much as the other type would.

Burning fat for women becomes more difficult as you age. Never make it more challenging by developing unhealthy habits it dealing with stress. Focus on what you eat, drink lots of water, and best of all, make it a habit to exercise.

Why Domestic Violence Victims Are More Prone to Smoking Habits

Domestic violence has been on the rise for the past couple of years. It results from various factors and causes adverse effects on the victim’s psychological health. According to Destination Smoke, The victims often find an activity that will drive their minds off the abuse, such as smoking.

Smoking involves taking in a substance with the intent of getting high. You can smoke a substance directly by lighting it and smoking the other end through your mouth. You can also smoke using vaporizers or dab rigs.

Abusing the substances hardens the victims, making their lives more bearable amidst the violence. There are several reasons why domestic violence victims take up smoking. They include:

Stress Relief

Being in an abusive relationship increases the stress one experiences. To reduce stress, IPV (intimate partner violence) victims tend to find easy and fast solutions.

Smoking tobacco or bhang helps the victims to temporarily forget about all the anguish and anxiety in their relationships. Therefore, the majority of victims take up smoking to combat the stress that comes with violence.

Pleasure

Intimate relationships should be a safe place that brings joy to both parties. Happiness is fundamental for every person to make life more bearable.

However, domestic violence victims are often sad in their relationships. Therefore, they turn to synthetic sources of pleasure that include smoking.

Keeping Themselves Busy

An idle mind breeds evil thoughts. For a domestic violence victim, idleness can lead to severe actions such as suicide.

The victims, thus, find activities to engage in and draw them from such thoughts. Smoking is among the activities that the majority of victims settle for, thanks to its self-medicating property.

Pain Relief

Domestic violence not only revolves around mental torture but also physical abuse in extreme cases. Physical abuse causes pain, making life unbearable for the victims.

Consequently, actions to relieve the pain become necessary. Smoking substances make the body numb, enabling the victim to withstand the injuries.

A Feeling of Control

Violence gives the victims a feeling of helplessness. It makes them susceptible to esteem issues. Smoking substances temporarily restores their esteem.

They get to decide when to smoke and the amount to take up during various smoking sessions. Consequently, the victims achieve a feeling of control over their lives.

Rebellion

Frequent abuse makes domestic violence victims angry and bitter towards their abusers. The majority of victims take up smoking to derive the confidence to rebel against their abusers. Under the influence, they get the strength to resist and fight back against their abusers.

Final thoughts

Domestic violence victims are deprived of the joy, control, and confidence required to live comfortably.

As a result, they turn to activities that they feel can give them back the capacity to live a normal life. Abusing substances such as smoking tobacco and cannabis is among the easiest way to restore normal lives.

However, it is worth noting that following this path impairs the victim’s judgment. Consequently, other new problems such as crime and increased violence start cropping up.

Therefore, it is advisable to seek professional help to solve the issues causing the violence, rather than resorting to smoking.

 

Is There a Link Between Poor Teeth & Gum Health and Domestic Physical and Verbal Abuse?

If you come from an abusive family, general health, including Teeth & Gum Health may be the least of your concerns. According to Geekshealth.com experts, This may be understandable with so many concerns and emotional battles you have to deal with every day, but the problem can become worse if you will not do anything about it – a statement that goes for both the domestic abuse and poor dental health.

The Journal of the American Dental Association published a study from the New York University linking poor dental health to physical and verbal abuse at home. Dentists who participated in the research believed that toxic behaviors at home take a toll on the lives of the families and their general health. The parents in the study who had bad oral health were in abusive relationships.

More about the Findings

Michael Lorber, a co-author of the study, said that the findings were not surprising. Negative actions and behaviors, such as threatening, insulting, kicking, and hitting can lead to the disruption of a family’s regular routines.

As a result of the physical and emotional turmoil, they tend to sacrifice important things like Teeth & Gum Health. Most people who go through domestic violence suffer from emotional stress eating and tend to neglect brushing their teeth.

The study raised the issue of how aggression has become a common occurrence in many homes in the US. Back in 2005, 90 percent of US households reported aggression between partners, aggression between parent and child, or both.

It was established that the more these family members fight with their children or partners, the more frequent they tend to neglect their mouthwash, floss, and toothbrushes. These findings were formulated from the 135 participants of the research comprised of white heterosexual or married couples whose kids are in grade school and earn about $100,000 annually.

Based on the same research, it was discovered that there are a lot of factors that affect family members’ oral health. One, the immune system becomes weaker in this kind of setup. Second, a person tends to neglect their oral duties when they are frequently involved in fights inside their homes.

They often resort to eating more carbs and sugar while neglecting to care for their teeth properly. Another important factor to be noted is the fact that a family member whose partner is consistently brutal is likely to develop more lesions on their teeth.

The affected people develop more cavities as a result of the fighting and abuse. They also have poor eating habits, which worsen their tooth decay while creating a negative impact on the health of their immune system.

Recommended Interference

Jane Gillette, another co-author of the published study, recommended ways for health practitioners to intervene. The recommended practice to maintain good oral health is to eat healthy foods, brush teeth twice a day, and floss.

If a dentist has patients that belong to an abusive family dynamic, they need to find ways to connect these people with the proper resources in their community. By stepping up to their plate, the dentist could ask the right questions that could help in reaching out to the proper authorities and stop the roots of domestic abuse instead of dismissing the evidence upfront.

Although the study linked the dynamics of a dysfunctional family to poor dental hygiene, it doesn’t necessarily mean that poor Teeth & Gum Health is solely due to toxic family behaviors. Other causes include smoking, certain infections, poor brushing habits, hormonal changes in women and more.

Dentistry: Your Duty of Care in Domestic Abuse

As a dentist, you’ve probably come across patients who don’t exhibit signs of domestic abuse until your assessments have proven otherwise. As explained by Clinaide.Com experts.

Here’s how you can use dental supplies to assess your patients for fractured teeth, bruises, loose teeth, cuts, missing teeth, lumps, and other signs of domestic abuse:

Extra-Oral Examination

Assess your patient’s face for asymmetry, discoloration, dryness, and lumps.

Ask your patient to slowly open the mouth, then measure it from the upper teeth to the bottom teeth. The measurement should be 30 to 55 mm.

Check if your patient feels pain upon opening and closing the mouth. Ask your patient to move the jaw from side to side, then ask if there’s pain. Assess your patient’s lips for discoloration afterward.

Intra-Oral Examination

With a tongue depressor, assess inside your patient’s mouth. Ask your patient to tilt the head back while looking at the ceiling so that you can easily assess the upper and lower parts of the mouth.

With a 2×2 gauze, grab the tip of the tongue. Gently roll the tongue to the right, then assess the left part of the tongue. When you’re done, gently roll the tongue to the left and assess the right part of the tongue.

If you don’t have gauze among your dental supplies, ask your patient to move the tongue to the right so that you can assess the left side of the tongue, and ask your patient to move the tongue to the left so that you can assess the right side of the tongue.

After assessing both sides of the tongue, ask your patient to lift the tongue and move it towards the back of the mouth. You can easily assess the lower part of the tongue this way.

Check the teeth for any changes in structure and color. Widen the mouth by using your index fingers, then ask your patient to bite down. Check if the upper and lower teeth come together in the correct position while your patient is biting.

Another way to determine your patient’s biting position is to use marks made by an articulating paper. Use gauze to dry your patient’s mouth, then insert a strip of articulating paper between the teeth and ask your patient to slightly bite on it.

Gently pull the strip by tugging it, then ask your patient to open the mouth. You should see marks in between the upper and lower teeth. Insert the strip again in between the remaining upper and lower teeth, then repeat the same procedure.

Spray cold liquid into a plastic cup, then dip your long cotton swab into the liquid. Place the cotton swab on the surface of the tooth for a few seconds, then ask your patient if the tooth feels cold. Dip the cotton swab in cold spray liquid again and do the same procedure with the other teeth.

Conclusion

Your role in dentistry is more than just using dental supplies to assess your patient’s health. If you suspect that your patient is a domestic abuse victim based on your assessment findings, you must report to the proper authorities as soon as possible.

TATTOOS AS A RESULT OF DOMESTIC VIOLENCE

Tattoos can be horrible reminders of what some people have gone through in rocky relationships and marriages. However, various Eyebrow Microblading tattoo artists give free services to those who have gone through abuse during multiple periods of their lives. One such tattoo artist is Brian Finn, who does this activity to give back to society. Eyebrow tattoos are drawn to by Finn to beautify people and remind victims to be on the lookout for abusers in their lives.

He helps people who have been victims of human trafficking, domestic violence, and even self-harm victims to navigate difficult periods when they remember their ordeals. He helps cover up the scars with beautiful tattoos, which can also be intertwined with the wounds.

Reasons for tattooing their scars

  • As a remembrance sign

According to Finn, the tattoos he draws on the victims serve as reminders of what they underwent in various toxic relationships. He said that they are permanent reminders to victims that they can never involve themselves in useless relationships that involve physical brawls and emotional torture.

  • As a cover-up

Tattoos act as cover-ups for the scars on victims who have undergone domestic violence. Since the wounds are covered, they boost their self-confidence and self-esteem since they can no longer see the spots. Therefore, they can interact freely without the scars reminding them of their past, and one such example is eyebrow tattoos, which can also be drawn on other body parts.

  • To mark the beginning of a new chapter.

Domestic violence victims also mark the beginning of a new phase of their lives when the tattoos cover their scars. The tattoos enable them to heal from their traumatizing previous relationships and be ready to get involved in their new relationships. It allows the victims to move on with their lives comfortably.

Statistics

In Russia, domestic violence cases have been on the rise since 2017. It is estimated that every forty-five minutes, a woman undergoes domestic violence in Russia. The government has, therefore, introduced a bill that has decriminalized domestic violence.

Domestic violence in Russia is considered an administrative offense. Those who are found guilty are penalized between €67 and€400, five thousand to three thousand roubles in Russian monetary value. Many people found the bill controversial since they feared that it would play down the domestic violence cases in the country.

The Russian government also indicated that almost ninety-seven percent of the domestic violence cases do not make it to court, nearly 36000 women face domestic violence, and 12000 die per year due to domestic violence.

Types of tattoos drawn to the victims

  • A rose tattoo

It’s one of the most common tattoos that are drawn on victims’ skin. It not only covers their scars but also beautifies them hence boosting their confidence.

  • A Celtic knot

A Celtic knot involves drawing a tattoo, which consists of a lot of intertwining drawings. It covers the scars, especially if people have spots on their hands that cover a large area.

A Celtic knot

Is CBD Safe for Children?

Cannabidiol, commonly known as CBD, is known to be extracted from hemp. According to, Koality Medicinals, it has become one of the frequently used medications for treating children who suffer from hyper creativity and anxiety.

CBD can be found in chewing gums, though it is known that it doesn’t get one high.

Parents can obtain CBD from a chemist with  a doctor’s prescription, but most of the time, it is readily available. The doctor then prescribes a type of medication called Epidiolex to children who suffer from Dravet Syndrome and Lennox Gastaut Syndrome, two very lethal illnesses.

It is also used to lower the effects of autism among children.

What is CBD?

CBD is extracted from marijuana or hemp. The molecular makeup of CBD in the different plants is the same, though there are some distinct differences. Hemp contains less resin while marijuana has plenty of it. Tetrahydrocannabinol (THC) is found majorly in marijuana than in hemp.

People are mostly advised not to give their children CBD since they never know if it contains THC or not. Similarly, Epidiolex, though administered to children, is known to not contain traces of THC.

CBD Forms

CBD can be present in certain beverages and baked foods such as cakes. However, some of the most common forms in which CBD can be identified are as follows:

  • CBD oil – it is mainly administered under the tongue and is in capsule form. It has an awful taste which kids hate. Before administering it to children, you need to consult a pediatrician first.
  • Gummies – CBD can also be mixed in gummies, and parents are often advised to keep them away where children can’t see them. Since they taste like candy, they neutralize the bad taste in CBD oil.
  • Transdermal patches – CBD can get into the bloodstream via transdermal patches which allow the body to get some level of CBD.

Uses of CBD oil

Here are other applications of CBD:

Epilepsy

Epidiolex is used in treating epilepsy. However, the medicine has some risks and side effects. Some of the side effects include general body weakness, infections, rashes, and diarrhea among children. The risk of using the drug may lead to depression, panic attacks, and agitation.

Autism

Studies show that the use of CBD oil to treat autism has reduced its effects significantly. Some of the side effects that come with it include lack of appetite and sleepiness. After about a month’s use, some symptoms of autism such as rage and seizures are significantly reduced.

Anxiety

CBD oil has not been truthfully known to treat anxiety. However, doctors can use it to treat other diseases such as social anxiety disorder and post-traumatic stress disorder (PTSD).

Attention Deficit Hyperactivity Disorder (ADHD)

CBD has not been identified in treating ADHD, though some parents have indicated that their children have shown tremendous improvements after using CBD oil.

Risk of Using CBD Oil on Children

CBD is known to cause sleeplessness in children and lack of appetite. Parents are advised to keep children away from CBD oil unless otherwise stated.

CBD is legal in some states while illegal in others; hence it’s vital to check your local laws before deciding to administer it to your children. When choosing a CBD product, it’s essential to read the label carefully, know the product’s manufacturing, and know if the CBD levels on a product are verified in a trusted laboratory.

Final Words

It’s no secret that there have been many testimonies supporting the benefits of CBD. However, it is important to take extra precaution when administering it to children. If you do decide to give your child any CBD product, consult your doctor first.

Abuse, Obesity, Weight, and the Links in Between

Obesity can be viewed in many different ways and be caused by various reasons that may not even be skin-deep and can be avoided with the help of Meticore. Study shows that one in every three women with obesity has survived abuse in their youth.

Internal conflicts in every obese person may lead to failed attempts in weight lose. The proper address and resolution of these internal issues may significantly help the journey towards a lighter weight.

Studies show that obesity and abuse are no strangers to each other because one in every 3 women who are obese experience some kind of abuse. The drastic physical change, as understood from the studies, is a defense mechanism against unwanted attention.

Childhood Abuse and How it can Lead to Obesity

There are many other ways in which childhood abuse hypothetically leads to obesity. Here are some examples:

Losing Control

Losing firmness of one’s grip on self-control and control in one’s life means that unwise health and fitness choices are more likely to happen.

Weight Loss and Attention

Abuse is a very personal invasion, and the attention that comes with it is as unwanted as it is malicious. This anxiety towards being noticed and being engaged with socially may carry on for a long time.

Some obese women find comfort in their state, as the attention that comes with becoming slenderer and more physically healthy becomes a doorway for romantic relations that may unwittingly trigger the trauma within.

Depression

Depression is a cause of obesity, as the stress may be so overwhelming that consumption for comfort becomes a personal solution.

Insecurity

Childhood abuse rubs off painfully on self-esteem, which may negatively impact personal choices on health and nutrition.

Complicated Eating Habits

Abuse can lead to unhealthy eating habits and patterns, with a need for gratification and comfort being immediately attended to by food consumption, and not always the healthy kind.

Although abuse and obesity can go hand in hand, they don’t always. Abuse doesn’t always lead to obesity, and the latter is not always motivated by the former. The unfortunate mix of being both an abuse survivor and obese, however, is a harsh reality.

Also, abuse can lead to many other unpleasant physical and social consequences, like depression, toxicity in relationships, and restlessness.

Treating the Problem Adequately

Weight loss for the obese is an important goal, and a steeled will to achieve the desired weight may blind the persons in question from properly and healthily addressing internal conflicts such as trauma caused by childhood abuse. This may lead to unsuccessful attempts to lose weight and focusing too much on superficial things without clarifying everything from the inside-out.

There are reasons, internally speaking, why people reach a certain level of obesity. The superficial focus on only losing weight without undergoing therapy or mental exercise to heal what must be healed and accepted on the inside will not be completely satisfactory. The lack that remains will also be palpable.

If abuse and obesity can go hand in hand, so can therapy and weight loss. If therapy is not something one can give time for, perhaps engaging in a weight-loss activity that one can find fun and not feel like punishment can do the trick. Exercise, being an important contributor to weight loss, is not merely a physical activity solely intended for the aforementioned purpose but is also a way to lift one’s mood, inner health, and well-being.

Final Word

The mind and body need to be in tandem. Health encompasses what can be seen and what resides within. There are many ways in which people can make healthier choices, lose weight, and at the same time, put themselves in a healthy and healed mental state.

5 Relaxation techniques to help you relieve stress effectively

We all experience some form of stress and anxiety during some time in our day so we all need extra large zero gravity chair. Stress comes from a variety of things, including internal factors such as disappointment and stress, or external factors like hot weather or a new environment. Proper stress and anxiety management are necessary if one is to successfully navigate through the activities of the day and life. Failure to handle stress can lead to depression, which often leads to serious psychological and health problems. So what do people do when they are stressed or experience anxiety? They do something to make them relax.

Here are five relaxation techniques that have been proven to help relieve stress effectively. Note that not all of them will work for you, so try to pick one that best matches your lifestyle, preferences, and habits.

#1 Deep Breathing

However simple the name may sound, deep breathing is one of the most successful relaxation techniques out there. It is simple, fast, and can be literally practiced anywhere. The technique involves deep inhalation through the nose for about 5 seconds, then deep exhalation through the mouth for about 8- 10 seconds. Deep breathing allows you to control your heart rate and blood pressure, thus regulating your whole body response. To effectively relax, the technique has to be done for 2- 5 minutes continuously.

#2 Guided Imagery

Perhaps you have seen in a movie somewhere where a psychiatrist tells a person to close their eyes and think of scenery. They normally ask the patient to imagine the situation, and then they ask them about how they feel or see things. This process is what is called guided imagery or visualization. It involves shutting down all thoughts and going to a place in your mind where you feel safe or serene. The technique works best when you incorporate several sensory receptions like smell, sound, and touch. Guided imagery helps relieve stress by distracting your brain from a stressful situation and helping you relax and be less stressed about it.

#3 Rhythmic Exercise

Most people don’t understand the power of physical movement to the body. When you are stressed, psychologists may recommend you engage in an activity that involves repeated physical movement. These activities may include weight training, gym, aerobics, dancing, walking, running, and swimming. Rhythmic movement and exercises help the body relax by releasing hormones called endorphins that neutralize stress hormones. While this technique may not work for everyone’s lifestyle, it is a very effective stress relief method.

#4 Getting a massage or self-massaging

Getting a massage is often very relaxing, as those who may have gotten one may tell you. See, the body accumulates tension in the muscles when you are stressed. Going to sleep often helps relieve that tension but not fully. Getting a massage effectively flexes those muscle groups to relieve tension and stress. People often sleep during or after the message because of the relaxation effect it has. One can also massage themselves by gently making circular motions on their forehead, temples, neck, and shoulders.

#5 Gravity Chairs

In the age of technology, it is important to take advantage of technology and innovations that help us in our activities. A gravity chair is a type of relaxation chair that mimics the body’s natural spine curvature and elevates you to a position that you experience some lesser form of gravity, what people call zero gravity. In this position, your legs, spine, and heart are aligned in a manner that relieves pressure on your spine and helps you relax. The spine, being the core of your posture, is fundamental in your activities and often accumulates a lot of tension. Gravity chairs are also excellent for people with back pain problems.