How WORRY Ruins Your Body (HOW TO STOP IT)

Step-by-Step Tutorial: How to Reduce Stress and Cortisol Levels

Overview:

In this tutorial, we will discuss the harmful effects of stress on the body, particularly on cortisol levels, and explore effective ways to reduce stress and cortisol levels through engaging in art therapy or other hobbies that shift your attention away from stressors.

Step 1: Understanding the Impact of Stress on the Body

1. Stress, particularly when it leads to elevated cortisol and adrenaline levels, can have detrimental effects on the body.
2. Prolonged stress can shrink gray matter in the brain, affect the thymus gland responsible for training immune cells, paralyze the immune system, and cause muscle atrophy.
3. Stress can also decrease testosterone levels, impact digestion by shutting down pancreatic enzymes and reducing stomach acid production, leading to issues like acid reflux and gastritis.
4. Furthermore, stress can affect sleep, hinder the digestion of fats, cause constipation, and have various other negative impacts on overall health.

Step 2: Recognizing the Need for Stress Reduction Techniques

1. Humans have not evolved to cope with sustained mental stress effectively.
2. Even a small negative event can dominate our thoughts and elevate cortisol levels, leading to anxiety and worry.
3. External stressors and our reactions to them play a significant role in our stress levels and overall well-being.

Step 3: Exploring Art Therapy as a Stress-Reducing Technique

1. Engaging in art therapy, such as creating art or woodworking, has shown to significantly reduce cortisol levels in individuals.
2. A study involving 39 participants who did art for 45 minutes demonstrated a notable decrease in cortisol levels after the activity.
3. Shifting your attention to creative endeavors like art-making, woodworking, playing music, or bird watching can help alleviate stress by diverting focus from stressors.

Step 4: Implementing Stress-Reducing Activities in Your Routine

1. Identify hobbies or activities that you enjoy and that help you relax and reduce stress.
2. Consider engaging in art projects, woodworking, playing music, or other creative pursuits to lower cortisol levels and promote relaxation.
3. Experiment with different stress-reducing techniques to find what works best for you and incorporate them into your daily routine.

Step 5: Monitoring the Effects of Stress-Reduction Techniques

1. Pay attention to how engaging in stress-reducing activities impacts your overall well-being and stress levels.
2. Keep track of changes in your mood, energy levels, and stress responses to determine the effectiveness of the techniques you are using.
3. Consistently practice stress-reducing activities to maintain lower cortisol levels and improve your overall quality of life.

By following these steps and incorporating stress-reducing activities like art therapy into your routine, you can effectively lower cortisol levels, reduce stress, and improve your physical and mental well-being.