11 ways to stay motivated when stressed (science based)

11 cool and easy ways based on science to you can keep yourself motivated when stressed

1. Take deep breaths

According to The American Institution of Stress, to effectively combat with stress, slow and deep breath taking is the most vital. The best part of it, it’s free and can be practiced anywhere.

But how it works? According to The American Institution of Stress, “Abdominal breathing for 20 to 30 minutes each day will reduce anxiety and reduce stress. Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness. Breathing techniques help you feel connected to your body—it brings your awareness away from the worries in your head and quiets your mind.

2. Write down your worries

Grab some papers, and write down your worries, all worries those making you stressed. A research conducted by University of Chicago shows that, the students who wrote about their worries gets improvement in their test scores.

3. Write your achievements  

While you will write down what you have done, what you have, will give you gratitude. That gratitude may help you relieve stress.

4. Write down what you want to accomplish

Yeah, write down your goals, things need to be done and those you wanna accomplish. Study says that, Journaling is an effective technique to reduce anxiety. Get pieces of paper, write down everything you want to accomplish by today, by the end of week, by the end of year. Short term goals and long term goals. If possible write as detail as you can, because the more you get out of your brain, the better.

5. Turn of all electronic devices

A research conducted by British Psychological Society shows that, you can immediately reduce stress by just switching off your electronic devices. The notification bell of your phone that rings constantly or most often, can increase the level of the stress hormone in your body which being called cortisol.

6. Take some time off or break

Take some time off. Go for a walk outside with your friend or family members. Enjoy a cup of tea with friend. While you too much stressed, have a break for couple of days. Move to your village or old city, meet with family members, old friends, get out from your current project work world.

7. Do something that brings you joy

Do something that brings you joy. For Have some time with your pet, do gardening or anything which brings joy in your mind. According to research, doing what brings you joy may help release oxytocin, a brain chemical that promotes a positive mood.

8. Got for a walk or run

Any form of exercise, like walking, running, stretching reduces stress. Because those exercises helps the brain to release feel-good chemicals.

9. Physical contact & cuddling

According to the research of University of Zurich and Carnegie Mellon University, positive physical contacts like kissing, hugging or even sex can help relieve stress. Positive physical contact can help to release oxytocin and lower cortisol. By releasing these, body and mind gets rid of stress.

Interesting thing, not only human uses physical contact to get rid of stress. According to research, Chimpanzees cuddle friends while they are stressed.

10. Laugh

According to study Indiana State University School of Nursing on cancer found people, the laughter intervention group experienced more stress relief those who were simply distracted.

Actually it’s quite hard to feel stressed while you are laughing. Laughing is good for health. In the long term, laughter can also help improve your immune system and mood.

11. Avoid procrastination

According to research of University of Sheffield shows that, procrastination causes stress, which negatively affects your health and sleep quality.

While you are stressed, stop procrastinating. Get used to the habit of making a to-do list along with priority. Complete the high priority tasks before lower.


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