There are relaxation techniques to help with stress management. Relaxation is a process to decreases the stress effect on our body and mind. Relaxation techniques can help to cope with everyday stress and even with those stress related to health problems, such as weight gain, cancer, and pain. These techniques can be practiced by anyone and can be done anywhere. Each of the stress relieves techniques would help you from “volcanic eruption” status to “cool” status in a short period of time.
Explore and practice these simple relaxation techniques and start on destressing your life and improving your health.
Practicing meditation a few minutes in a day would help to manage anxiety and stress. It is simple to start practicing it. Just find a place that you are comfortable and no distraction. Sit up straight with your leg crossed on the floor. Close your eyes and focus on your breathing. You should breathe naturally, preferably through the nostrils without attempting to control our breath. Try to be aware of the sensation of the breath as it enters and leaves the nostrils. The sensation is our object of meditation.
If your mind wanders away, do focus back on your breathing again. Continue practicing it and slowly your mind will settle on the breath. Meditation will help to reduce those distracting thoughts and you will experience a sense of inner peace and relaxation.
- Breathe Deeply
Take a 5 minutes break and focus on your breathing. Close your eyes and sit up straight. Slowly inhale through nostrils and feel the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth.
You can try what they called “Equal Breathing”. It works – inhale for a count of four, then exhale for a count of four. It helps to calm the nervous system, increase focus and reduce stress. This technique can be use anytime and anywhere especially effective before bed. This breath can help take your mind of the busy mind or whatever might be distracting you, similar to counting sheep.
Take a break to slow down. Try to take 5 minutes and focus only one action with awareness. Notice the wind blowing and how the air touch your face when you’re walking. Enjoy the moment.
When you spend time in the moment and focus on your senses, you would feel less tense.
Lie down on your back and mentally scan your body to get a sense of your body stress level.
Be aware of places that your feel tight or loose without trying to change anything. For 1 to 2 minutes, imagine each deep breath flowing to that body part. Pay attention to the sensation you feel in each body part.
Lighten up by watching your favorite comedy sitcom or movie, reading comics or chat with someone who makes you smile. A good laugh doesn’t just reduce stress but it also lowers cortisol, your body’s stress hormone and boosts brain chemicals called endorphins, which will help your mood.
Listening to soothing music can lower blood pressure, heart rate, and anxiety. Playing those songs or nature sounds allow your mind to focus on song or music instead of those distracting issues. You can even sing on top of your voice with more upbeat tunes to get off the steam.
Start to do some exercise such as walking, jogging or yoga. These exercises will help to ease depression and anxiety. When you exercise, your brain release feels good chemicals and giving your body to practice dealing with stress. Gofor a quick morning walk around your housing area or park, it would help to clear your mind and be more focus to find a solution for the task at hand.
Reach out to your family and friends. Share what’s going on and get a fresh perspective while building strong friendships. Sometimes a fresh perspective helps us to view the situation differently.
Use a warm heat wrap and place around your neck for 10 minutes. Close your eyes and relax your face, neck and body especially chest and back muscles. Later remove the wraps and use a massaging ball to massage the tension away.
Maintain a gratitude journal to help you recall all the things that are good in your life. Use these journals as your recording journal to record all the good experience like your love one smile, accomplishments, good health and etc.
Being grateful cancels out negative thoughts and worries.