Easy & Quick Stress Release Techniques
“Stress” is defined as an emotional tension that weighs on the body. Stress is a very intense pressure that weighs on people’s emotional state. Stress is caused from a wide range of activities, and is usually related to physical discomfort and mental disruptions. When things do not go well for a person, stress is usually involved.
Stress can most accurately be described as a tension that builds up in our minds and bodies from too much frustration, anger, sadness, fear, or adrenaline, or any other emotions that do not contribute to our well being. Failure to achieve goals is one main cause of stress because it makes people upset and causes them to feel a wide range of emotions that do not contribute to our peace of mind.
Stress has been known to make people act in erratic, weird, crazy, and even psychotic ways. High levels of stress have even been known to cause people to act with anger and violence. While stress does not directly cause people to act in these ways, it can be a huge burden on people who do not deal with their stress in a healthy manner and release it in appropriate ways. The stress can become pent up in our minds and bodies until it forces itself out in a way that may or may not be healthy and productive.
There are many ways to deal with stress, including both physical and verbal solutions. Physical activity is a popular way that people deal with their stress. Stress usually causes energy to build up in our minds and bodies, and exerting this energy through physical activity helps the body cope with the stress.
Talking about the causes of your stress is another healthy way to release a certain amount of tension. Many people are involved in specific situations that cause stress. Talking about the situations and discussing ways to improve the situation can go a long way when it comes to avoiding stress. If you and the people around you understand the sources of your stress, you will be able to try and prevent the causes.
Stress Management Techniques
Most Americans desire to improve various aspects of their lives. For many, this may mean personal needs, whereas others may mean professional needs. This article has some suggestions for people who want to enhance their self improvement.
Get together with others that share your point of view. Surrounding yourself with negative people can have a poor influence on your mood and can rub off on your way of thinking.
You will miss many opportunities to develop personally if you put off making decisions. If you make mistakes, take the time to analyze what you did wrong, and learn from them. If you make a wrong choice at one point, then you will ensure that your next one will be better.
Try perusing some books on self improvement. Take the time to read a few books to find new ideas and tips you had not thought of.
One trick to doing this is to take more breaks.
Don’t just respect people who have power or something to offer you; treat everyone with respect. How you treat them reveals more about your own character, than it reveals about theirs.
Give your energy to the things that are most important in your life. You will find an increased inner peace if you do not dwell on the past or negative encounters, and choose instead to think and act on positive experiences.
Organization should be central in your life. When you are organized, you will improve your confidence and feel accomplished in many different areas of your life. This also helps relieve you from stress caused by disorganization. There is something very calming about knowing that everything is in its place.
By becoming healthier inside and out, you will be setting yourself up for success. Feeling good is closely associated to good health. You will feel stronger and have more control over your time and money since you won’t have as many medical expenses. Place a priority on having good health.
You might gain a new sense of happiness by taking on a moderate amount of risk. Do not allow yourself to fear failure more than you desire success. Taking risks may take you out of your comfort zone, but it is not irrational to do so. Furthermore, taking reasonable risks shows that you are brave. This boost to your self confidence will carry you far!
Your body’s health affects your mind’s health. You should eat healthy and exercise on a daily basis. If you have a strong body, you will have a strong mind.
A useful self improvement tip is that you always cherish the things you believe are most valuable. Therefore, it is extremely important that this is a priority in your life.
An important part of personal development is bettering your health. Exercising and eating nutritious foods are core to a healthy lifestyle, but you also need to be able to stay with your regimen. Being healthy also contributes to all aspects of life because you feel better when you are healthy.
Eliminate unnecessary stress from your daily life. You only create more stress than before when you over-react to negative events, and that is pointless. Remind yourself that sometimes things do go wrong when you are working toward a goal; instead of feeling beaten when these things happen, look for methods to deal with the hurdles.
Strengthening your faith and expressing love are two great personal development goals. There is no way to have faith in something you do not love. Your faith is shown through loving actions, so don’t be complacent. Faith and love can lead you to help those in need, and believe in people when they need it most, especially yourself.
Stress Management Relaxation Techniques For Children
Many children are also in desperate need of stress management relaxation techniques. While adults need stress management relaxation techniques at work, children might need these techniques for home life or school. Stress is a contributing factor to many diseases and condition which may be both mental and physical.
Stress Management Relaxation Techniques And Causes Of Stress In Children
Before delving into stress management relaxation techniques, it is best to first identify what causes stress in children. Since most of the causes of stress sin children originate from school and their home it may be safe to say that stress is found in both home and school. Relationships with peers and teachers are sometimes the main causes of stress from school while relationships with family members may also be the cause of stress in the home. Stress management relaxation techniques may not be based on what causes stress but understanding the root of it can help by avoiding it or preparing oneself for it.
Pressure from both family and peers can be crucial in causing anxiety and stress in a child. Stress management relaxation techniques help to maintain a more relaxed and calm state of mind for a vulnerable child. The diagnosis of a stress child needs to be done carefully so as not to imply to the child that there is something wrong with him or her. This may add to more stress and anxiety to the child and make him or her less confident or approachable.
Helping Your Child Deal With Stress
While adults are well aware of stress and its consequences, children are not. The application of stress management relaxation techniques need to be done by the parents when it is evident that the child is suffering from anxiety and stress. Several of the stress management relaxation techniques for children come in the form or play which parents can introduce to the child.
While many of the stress management relaxation techniques for children are focused on children, it is also important to note that parents play a huge role in applying stress on their child as well as reducing it. Letting the child have time for him or herself can also help the child be more relaxed or independent in the sense that he or she will not be anxious away from the presence of adults.
Another stress management relaxation technique applicable for children is to include them in family matter when they show interest in them. Expressing their views and opinions regarding their family is important in getting to know what your child is thinking about.
Stress Reducing Techniques
Thousands of years ago, stress helped humans avoid predators. What’s chasing you today? It’s not a sabre-toothed cat, but the same psychological response that helped your forebears flee is now triggered by a slew of other perceived threats lurking in the forests of your life.
Believe it or not, these cats can bite, too. Stress takes its toll on your well-being with equal ferocity, and its claws are even harder to disengage. If you’re drowning in worries, start counteracting your tensions now.
Nature’s Beauty
There’s no single stress remedy prescription guaranteed to stop anxiety in its tracks; think more in terms of a broad-spectrum antibiotic. While you can’t expect to be able to vanquish stress completely with just one stroke, you can make changes that will radically improve your ability to cope. Moor your mind in a serene inner harbour.
You might not be able to do anything about turbulent seas, but you’re in total control of where you choose to dock your boat. Meditation is a timeless means of loosening the hold of stress on your life. Make this a regular part of your schedule, taking a few moments each day to sit in peace and separate the stressors you can’t control from the ones you can.
Manage What You Eat and Drink.
It’s easy to reach for fast food when you’re constantly on the go, but you may actually be exchanging convenience for even more anxiety. Curing stress is as much a function of taking stock of what’s on the inside as it is about managing problems on the outside. Take time to prepare healthy alternatives, choosing fruits, vegetables and low fat proteins over grease and unnecessary carbohydrates. Many leafy vegetables also boast significant anti-inflammatory properties, and feeling well is a fundamental requirement for performing well.
Keep in mind that a healthful diet is ineffectual when coupled with overindulgence in alcohol. Don’t pour alcohol on your problems; this is a stress remedy nightmare. Alcohol is a notorious depressant, and it can knock your emotional balance so far out of whack that you’ll see a precipitous slump in your job performance, relationships and ability to complete regular tasks. What happens then? Your stressors are compounded like insects hatching from a web loaded with eggs.
Tell Yourself How to Think
Here’s a fallacy for you: Eat all the healthy foods you can, get all the sleep and exercise you need, abstain from using alcohol, and there’s your ticket to curing stress. There’s one missing piece so essential that the puzzle will never be whole in its absence, and that’s your outlook.
There Are A Few Stress Management Techniques For Teens
It is easy for an adult parent to forget how stressful the teenage years can actually be. In fact, adolescence is a time of great change and upheaval. Teenage children must cope with several different demands simultaneously. The demands on a teenager include academic pressure, friends, dating, part time jobs, physical changes, family troubles and the need to look and behave in a certain way in order to fit in with peers.
Could your adolescent child be feeling stressed out? Obvious signs of a stressed and anxious teen include physical illness, resentment, tetchiness, antisocial reserved behaviour, insomnia, lack of appetite and an inability to focus. If you recognize any of these symptoms in your own child you may need to implement stress management techniques for teens.
General Methods Involved In Stress Management Techniques For Teens
Stress management techniques for teens do not have to be complicated. In fact you can suggest to you child that they begin by trying some very simple stress management techniques. Meditation and deep breathing exercises can prove very effective when it comes to reducing stress. Making time for regular exercise and periods of total relaxation is also important, as is getting enough sleep. A well rested teen that gets enough to eat and knows how to switch off when necessary will stand a better chance of coping with life’s pressures.
Small Chunks
Another one of the important stress management techniques for teens is to break down their schedule into smaller and more manageable chunks. For instance let’s suppose a teenager has a large project and a limited amount of time in which to complete it. If they make a time table in which they assign so many set hours to each aspect of the project then they will not become so overwhelmed.
A Dose Of Reality
Another of the significant stress management techniques for teens is learning to realize one’s limitations. For instance if a teen has a disloyal friend who has hurt them in some way there is no point in them getting stressed out about it since none of us can control other peoples’ actions or character traits.
Talking Is Good
All adolescent children need their parents just as much as they did when they were very young. Since talking though problems and issues is one of the most fundamental stress management techniques for teens all parents must strive to make sure that they are emotionally available. That means making sure that you listen to your child rather than lecturing. It also means letting a child talk and not offering advice before it is asked for.
Top 3 Stress Relief Exercise Techniques
There are many exercises that can be done to help with stress relief – from breathing to running to shouting. However, after a great deal of scientific research – doctors now believe that a few stress relief exercises are better at curing stress than others.
Let’s take a look at the top 3 exercise techniques which can be used at any time – in any place, to help relieve stress in the body and mind.
Exercise One: 10 Deep Breaths
The importance of proper breathing should never be underestimated. It is estimated that over 10 percent of us have improper breathing – whether it be too fast or not deep enough.
Hence, one way to temporarily remedy our breathing rate is to actually focus on our breathing temporarily. Experts recommend that you breathe in through your nose, hold that breath for 10 seconds, and then let the air out through your mouth across a space of 5 seconds. Essentially, this slows your breathing down and allows for deep breathing to take place.
Deep breathing calms the senses – decreases the amount of oxygen in the system, and temporarily halts the production of cortisone, albeit for a few minutes.
Exercise Two: Tense and Release
This exercise is a favourite of ours for when a situation presents anxiety or stress. Many people – just before a performance, presentation, or speaking event, find that the tense and relax exercise helps them to relieve stress effectively.
To do this – tense all of the muscles that you possible can – in all areas of the body. Continue to tense the muscles everywhere for 10 seconds. After this, relax and breathe deeply. You’ll find that it is a great way to temporarily relieve stress.
Exercise Three: Walking
They say that in many cases, walking is actually better than running when it comes to stress relief. This is because the muscles in the legs are not being forced to absorb the rest of the body bouncing up and down. Additionally, the internal organs are not bounced around in their respective areas.
Knowing The Right Workplace Stress Management Techniques
The current downturn in the economy is certainly making the lives of an increasing number of people rather intolerable. Stress in the workplace and at home is taking a heavy toll on our general welfare and employers and managers as well as workers seem to be the worst affected. Some amount of stress in the workplace is welcome and desirable though when the stress levels increase beyond a certain point there is need to find quick solutions.
A few workplace stress management techniques can help you avoid becoming so stressed that you normal routine is disrupted and which can also retard both your mental as well as physical wellbeing. The good news is that it is possible to benefit from workplace stress management and there are many things that you can learn that will help you reduce and manage your stress most effectively.
Learning Workplace Stress Management Techniques
Layoffs and also budget cuts are perhaps the two most feared terms that no employee wants to hear about. And, given that there is an economic crisis on hand when these terms are used they lead to excessive stress in the workplace. However, with the right workplace stress management techniques it is possible to avoid succumbing to stress and in the process not fail at your work.
Remember, that emotions are very contagious and what you feel and think can easily rub off on others; and vice versa. By applying the right workplace stress management techniques you can learn to be more positive which will then rub off on your co-workers and in this way it helps to reduce stress in the entire workplace.
The best workplace stress management technique is to learn how to shoulder responsibility which will act as a shot in the arm and which will boost your emotional and physical wellbeing. Then again, you also need to learn how to avoid common pitfalls at work that can cause you to feel excessive stress. And, the best workplace stress management technique is to improve your communication skills as this will help you to develop better and more meaningful relationships –both with management and with co-workers – which then will translate into less stress at the workplace.
In regard to stress management and relaxation, there is must to be learned to help you learn how to relax while still remaining mentally and physically alert. There are a number of important tools and techniques that you can learn about that will help you create a less stressed and more relaxed mind, body, spirit, and heart. These tools include simple things such as avoiding common stressors and minimizing your reactions to these stressors, in case you are not able to avoid them.
Learning Relaxation Techniques For Stress
Stress relief techniques may not help if done just once in a lifetime. A habitual nature of these methods will nevertheless go a long way in making the person stress free.
One relaxation technique for stress is meditation. Though not a favourite for many, buying an instructional CD or joining a local meditation group will help you relax and gain better concentration skills. Methods such as Progressive Muscle Relaxing make the person feel his own body sink deeper in the floor. This way, a lot of tension on the muscle is relieved. A common and more acceptable option is the body massage. The massaged body has its blood streams open, meaning that the blood flow is maximized. Qualified masseurs will give deep tissue relief procedures that are bound to relieve stress almost instantaneously.
Taking a warm shower may also assist in reducing the levels of stress. There are methods that involve switching from warm to cold water periodically that will give the person a sense of relief. However, it is not an advised technique for people with viral infections or those with a cold. Sometimes, all that is needed is a good rest. In some situations, a person may become stressed simply by overworking the body. Rest is a simple natural stress reliever.
In addition to resting, the person can have a change of working environment for a moment. This method is known as cross training. Taking periods of racketing, swimming, rowing and playing ball games has helped many people relax their muscles. Music will also be the remedy for some people.
Office Stress Management Techniques
Office stress management techniques can be very important for helping people stay in focus and in control on hard days. While most people would love to say they enjoy their jobs and derive no stress from them whatsoever, this simply is quite often not the case. When stress builds up in the office, releasing it effectively is not only good for the body, but the measure could preserve or even advance a career.
Some of the best office stress management techniques to use in high-pressure situations or even on days when everything just seems to be going wrong include:
1. Taking a break
This is one of the best office stress management techniques possible. If tension is piling up, taking five to regroup is always a good idea. Whether a person just sits at their desk and closes their eyes for a few minutes, visualizes oneself tackling the problems facing them or gets up and walks around, the result can be a calmer feeling and a mind that is more focused on the job at hand.
2. Exercise
Some people find that this is among the best office stress management techniques going. Cutting a lunch hour short to walk the stairs or just walk around the building can relieve some of the tension of the day. Plus, it’s good for the body and helps get the blood flowing and the brain working.
3. Deep breathing, relaxation techniques
If stressors pile up too high, or a meeting is going out of control, working relaxation techniques into routine before responding can result in the desired performance. Taking a deep breath before answering a complaint call, spending two minutes meditating before facing an angry boss or co-worker or even working muscles to make them relax a bit can also put a person in a better position to release stress and face the day.
Even people who work in the fields they want and truly enjoy their jobs can carry the baggage of stress. When working some of it off and making sure reactions and behaviours are appropriate matters, office stress management techniques can come in handy. Just a few minutes here and there to refocus and recharge can make all the difference in the world.
Popular Stress Reduction Techniques
There is no denying that stress is a major problem in our society. It’s no wonder, we are under constant pressure. When we’re in school, we are always stressing over exams. When we enter the workforce, we stress about getting a job. Then we stress about keeping the job or getting a better paying job. As parents, we stress about paying the bills. If there is one thing we all need, it is stress reduction techniques.
All too often, stress gets the better of us. If we don’t crack under the strain of it and turn to prescription medications, we suffer in other ways. Stress decreases job performance, can lead to depression or levels of constant irritability that can destroy relationships. If you take a look at the effects of stress in your life, you will be taking the first step towards a much brighter future.
Even if you feel you are “on top of it,” practicing stress reduction techniques will help you in every facet of your life. Some of the best techniques available are so simple, natural and effective, there’s no reason why everyone, no matter how busy, can’t use them in their daily lives.
Take yoga, for example. It doesn’t really require an inordinate amount of time to go through a quick daily routine. The benefits of yoga far outweigh the time it takes to go through a quick session. Once you have learned the techniques, you can tailor your session to suit your lifestyle. Even 5 minutes spent doing a routine called “surya namaskar” or sun salutation can invigorate you for the rest of the day.
Then there is meditation. When you get home at the end of a stressful day, as little as 15 minutes of meditation can help you unwind faster and far more effectively than hours spent in front of the TV.
These are just a couple of examples of stress reduction techniques that you can start employing in your daily life, no matter how busy you are. Once you have tried them, you will be amazed by how they can change your life!
Stress Relief Games and Relaxation Techniques
Aesthetics, anti-aging procedures and recreation have been the trend for the present time. No wonder, there are a lot of spa businesses all around the metro and even in the local areas. Therapists have also spread around, and the traditional art of healing are being brought back to life.
Really, the stressful lifestyles of man demands more room for recreation and relaxation. Good thing, the knowledge of practical healing art has been preserved and now, being passed on through many interested practitioners, natural de-stressing can be experienced in almost anywhere.
The Roots
For awareness’ sake, the Chinese have been known to be one of the best natural healers in the world. With this reputation, their manner of medication has been trusted by many. Though others might misjudge that Shiatsu came from Japan, it is originally practiced in China; only, it was adapted by the Japanese.
Aside from acupuncture, which both races are very much known for, their practice of acupressure is also a superb one. This is the nature of the popular Shiatsu massage that we get from spas and therapy centres nowadays.
This oriental tradition, dating back 2000 years ago, is a hands-on therapy, as derived from its etymological meaning, “shi” meaning finger and “atsu” meaning pressure, therefore signifying finger pressure or acupressure in some sense. This technique has been founded on the Chinese Meridian System, like that of the acupuncture. Shiatsu is believed to help improve the condition of a person who has a poor health. Since it deeply relaxes the human body, it aids the system in preventing stress build-up and specific injuries or general symptoms of weak physical condition.
Diagnostic Means
To start off the session, the therapist should perform some diagnosis. These are the ways in which they perform the assessment:
- Setsu-shin or the simple touch. This is the most important diagnosis of all since it is the only one with the physical contact.
- Bun-shin or the use of senses in terms of listening to the patient’s voice and smelling the body, as well as the breath
- Mon-shin or interrogation. It’s the Questioning about disease histories.
- Bo-shin or visual observation on the physical appearance of the person.
Execution and Benefits
Before the massage, an assessment is being conducted to determine the stress points as mentioned earlier. The therapist then applies pressure with his thumbs, finger, and palms to those areas. Unlike acupuncture, there are no needles used; only techniques such as tapping, squeezing, rubbing, and applied pressure are given. Aside physical relief, it also aims to unblock energy blockages and reintroduce the optimal flow of chi or positive energy.
Simple, isn’t it? But then there are amazing benefits of this wonder massage…
- Tones muscle and relaxes tissue
- Reduces stress
- Releases body toxins
- Prevents diseases
- Increases body flexibility
- Regulates circulation of blood flow
- Lowers blood pressure
- Lessens mental apprehension
- Balances positive energy (chi)
- Increases mental and spiritual responsiveness
- Treatment stimulates the circulation of lymphatic fluid
- Stimulates the hormonal and the immune system
Relaxation Techniques For Stress
Believe it or not, using relaxation techniques for stress can help get you even if you feel like you have it all together. There are so many factors that contribute to everyday stress in our lives. You have the busy workday, taking care of children, caring for the pets, cleaning, cooking and so many things to worry about. When problems with money start to surface, then that will seem like the major breaking point.
You are not the only one dealing with stress. There are millions of individuals throughout the world that are dealing with stress. If you feel as if you cannot deal with it anymore (There is no reason you should have to deal with it), then turn to some relaxation techniques for stress.
All it takes is a couple of minutes out of your busy day. We have some simple exercises that will help you out. Continue reading below for some quick relaxation techniques.
The first thing you need to do when you practice these relaxation techniques for stress is to put some comfortable clothes on. If you are at work and cannot get comfortable clothes, then loosen what you are wearing. Start by tightening the muscles in your toes. Hold them as you count to ten. Relax and take note of the sensation when you release from tension. Flex the muscles that are in your feet and hold them while you count to ten, then relax.
Slowly, do this routine through your body. Start from the feet, and then move to the legs and up the rest of the body. Contract, and then relax those muscles as you are moving up. This is a technique that many individuals use in order to relieve the anxiety they are experiencing. It can be done either at home or at work.
During this time, make sure you take deep, slow breaths. Breathing techniques are also known for relieving anxiety. Put your hand right under your navel so that you feel the rise and fall of the belly as you breathe. Take a slow breath in. Pause as you count to three, and then breathe out. Pause and count to three, then breathe in. Continue doing this for a minute.
So, the next time you feel stressed out, try these relaxation techniques for stress and see if they help!
Basics of Stress Management and Relaxation
When it comes to choosing the right stress management techniques, we must take precautions to ensure that the chosen techniques are easy to use and easy to learn and easy to access – to ensure that we can apply techniques and types of responses to stress problems and better manage your stress.
Good stress management training is those that help you manage stress in a way that guarantees that after using the techniques that will leave you happier, calmer and become stress free. If you are stressed with heavy workload on time, try to give it a rest. Submit your work you can, even today. It would be even better if you take a longer work, if you have enough space for a stressful job. Take time to relax rather than stress alone.
You can leave the city with your family or if you just want to be alone will be fine. Just a little advice; make sure you do not think your work and leave a few days. Just enjoy your holidays and do things you never open water wakeboard, etc.
There are several stress management techniques to manage and reduce stress. Self-knowledge, self-management, conflict resolution, self-talk, positive attitude, exercise, meditation, biofeedback, breathing, nutrition, rest and stress balls are common technical. These techniques will help the person overcome the emotional problems and improve performance.
Once you understand what is causing the stress in your life, the next step will be the way you need to get rid of the unhealthy way. This means that if you drink too much, overeating, keep their feelings inside, to block or delay. These bad habits can all be in an unhealthy way to try to combat the stress in your life. Trying to exercise, simply walking briskly around the block, by pumping adrenaline into your body in a positive way, you’ll be surprised how quickly it will help your body get rid of the feelings you get when you are stressed.
Life from day to day can be stressful, and of course, stress management and relaxation techniques can be very useful for people working today. It is really important because stress can be a major cause of many diseases and discomfort in life these days and many people often forget to stop and relax.
Need to Relax?
Lately, it seems like everything has been stressing you out. Whether it is home or work responsibilities, you have made up your mind that the time has come for you to take a holiday for stress relief.
Where You Should go on a Holiday for Stress Relief
Where you go on a holiday for stress relief really depends on what it is that you like to do to de-stress. There are generally several categories that fit a holiday for stress relief: the shopping trip, the sporting trip, the beach trip, or the sightseeing trip.
If you think that the best holiday for stress relief would be some sort of a shopping trip, then head to London and Harrods. Harrods is a department store that prides itself on being able to get anything that the customer wants. You will delight in all the different things to buy, and you won’t be stressed out, because everything you could ever want to shop for is at that one store.
Perhaps you think that a sporting trip would be what you consider a holiday for stress relief. If you like golfing, then head to Las Vegas, where there are a variety of championship golf courses offered at some of the hotels. If you like hiking, then go to Yellowstone National Park, where many of the earth’s wonders can be seen in all their beauty.
Among the most popular holidays for stress relief is to visit a beach. The idea of relaxing in a chair, listening to the sounds of the ocean, is indeed a relaxing one. There are many different beaches around the world to choose from, but for white sand and clear water, try an exotic beach location in the Caribbean. Just don’t forget your sunscreen!
Sometimes a holiday for stress relief means sightseeing. Sightseeing is a fun hobby, because you can find things locally to see as a sightseeing day trip, or you can take a trip far away and see some of the world’s famous sights. One idea of a famous site is the Eiffel tower in France.
Also, often the truest holiday for stress relief means taking a day off from work and staying at home. After all, packing and planning for a holiday can cause stress too! Stress relief means taking your mind off of whatever is bothering you, and just relaxing.
Stress Relaxation
Helping You Cope With Stress And Anxiety
Without the body’s natural hormonal reaction to stress, the human race would never have survived. The hormones produced when a human being is confronted by a dangerous situation, increases heart rate, blood pressure, tightens muscles, and helps the brain to focus, thereby initiating the “fight or flight” response.
Unfortunately, the hormones produced do not differentiate between mental stress brought on by modern living, or the possible danger of being attacked by a sabre tooth tiger or an enemy.
A certain amount of stress is essential to everyday living; it spurs us to learn, be creative and helps when we play sports. Too much stress makes the body become unbalanced, both mentally and physically.
Learning stress relaxation techniques is not difficult, and can actually alleviate many of the ensuing symptoms experienced as a result being constantly “stressed out”, as far too many people are due to the pressures of modern living. Constant stress can cause serious illness, including diarrhoea, insomnia, depression, irritability, and eczema, to name just a few. At worst, it can cause heart attack and stroke, alcoholism and drug abuse. Stress also wrecks relationships. Just a few minutes daily, using stress relaxation techniques can bring the body back into balance.
Stress relaxation does not include eating so-called “comfort foods”, lying on the couch watching movies, or spending hours on the computer trying to forget about what is stressing you out in the first place.
Many very effective and simple stress relaxation techniques only take a few minutes daily and can be practiced at your desk, in the shower or during any short period when you find you can rest and relax. The longer you practice your stress relaxation techniques the better it will be for your mind and body. If you find that 10 or 20 minutes a day is helping, you may want to think about setting aside 30 minutes or an hour every day.
Find the Technique That’s Right for You
To find the best stress relaxation technique for you, you must look at how you tend to react to stress.
Do you become angry and start shouting?
Do you go off into a little world of your own and get depressed?
Does your mind race while your body slumps into a blubbering heap?
If you get angry, probably the best technique for you will be to learn – literally – to take a deep breath. Learning how to meditate and breathe properly will help you rationalize better, so when you are confronted with stressful situations your reactions will be far less dramatic.
If you’re the kind of person who tends to take everything personally or doesn’t trust his or her own judgment in certain situations, then rhythmical exercise will probably be your best recourse.
The third reaction above is a little more difficult to resolve, but any kind of rhythmical exercise and/or yoga can help to reboot and restore balance.
Breathing
We all tend to take breathing for granted! The reason why we breathe is to expel carbon dioxide from the body and take in fresh oxygen. That oxygen is required by the brain to function properly.
Sometimes, we need to take a deep breath before responding to something that someone has said for example. During those few nanoseconds, the brain is flooded with oxygen and the response will be more rational than if that deep breath had not been taken. Those who are not in the habit of taking that deep breath are usually the ones who overreact, and get into an argument or physical fight.
To breathe correctly using any relaxation technique, you must assume the correct posture. Deep breathing is practiced using the abdomen, the back should be straight, and you must be comfortable. By placing one hand on your abdomen and the other on your chest, breathe through your nose and you’ll feel your stomach and abdomen rise, the chest will move hardly at all. Breathe out through your mouth and your chest will rise and your abdomen will move very little, if at all.
This technique can be practiced sitting at a desk and just a few deep breaths can calm the mind and lower blood pressure. Perfect for the dentist’s waiting room, during an exam, or just before your teenage son bursts through the front door long after curfew!
Muscular Stress Relief
When cortisol and adrenaline are released into the body, muscles tighten and the heart rate increases – again the fight or flight reaction. People who are constantly under stress often experience pain because of this muscle tension and the two most common areas are the neck and legs.
By learning how to alleviate the tension, the pain will disappear. It takes systematic relaxation techniques for this to be effective, but it will not only relieve the aches and pains but help the mind to relax as well.
Any healthy person can practice muscular stress relief without any problems, but if you have a bad back or muscle spasms, you may wish to consult a medical professional.
Muscle relaxation begins by loosening clothing and taking off shoes. Start your muscular relaxation session by breathing deeply for a few minutes and then starting with your feet. Concentrate your mind on your left or right foot, slowly tense all the muscles in your foot as hard as you can and then hold it for 10 seconds.
As you relax your foot, imagine the tension and pain dissipating until your foot is completely relaxed. Do the same with your other foot, then work up to your thighs, calves and hips, torso, chest, back, neck, arms, hands and shoulders, ending with facial muscles.
Meditation is a hangover from the hippie era, but it is by far one of the best ways to de-stress. There is no right or wrong way to meditate, but it is essential you sit up straight and maintain good posture so deep breathing can work effectively.
You can meditate anywhere, but most people find that a quiet room, garden or favourite beauty spot preferable – somewhere you can breathe fresh and unpolluted air.
You can meditate with your eyes open or closed. If your eyes are open, concentrate on a tree or something in the room, such as a candle flame. If you meditate with your eyes closed, visualize something pleasant that you can concentrate on. At first, you’ll probably feel awkward and your mind will wander, but by concentrating and breathing rhythmically, you should soon feel relaxed. Keep focused on the present moment and not on your problems.
Another kind of meditation is called visualization meditation. This kind of meditation uses touch, taste, smell, sound, and sight. You think about somewhere that gives you great happiness, for example a forest or a beach. If you choose a forest, you will see it in your mind’s eye, feel the coolness of the shade, see the sun shining through the branches, smell the earth, and hear birdsong and the sound of the wind rustling the leaves. You can also play music that helps you relax, or perhaps a tape of birdsong and burning a pine-scented candle may also help.
It will take some concentration but practicing often can make visualization meditation a very effective technique. It can be like going on a very short and relaxing trip to your favourite destination!
If you have trouble sleeping, meditating when you first get into bed should help you drift off. The reason why you’re advised to sit up while you meditate is not only to encourage better breathing but because many people actually doze off! Visualization meditation, when mastered, is often described as like having an out of body experience. It’s something to look forward to!
Yoga
Correct breathing is also essential for practicing yoga. There are a number of different forms of yoga. Most beginners start with Hatha yoga and if stress relief is the main reason for taking yoga classes you should consider Satyananda yoga, which concentrates on meditation and deep relaxation.
Repetitive Exercise
It’s a fact that people who exercise regularly tend to be less stressed than those who don’t. Walking, running, rowing, skipping, and cycling are all repetitive exercises that the body can do without using much brainpower.
While you’re exercising your brain can be doing something else such as concentrating on your steps if you’re running, or your strokes is you’re rowing and it is actually possible to meditate while doing any of these repetitive actions. Of course, knowing how to breathe correctly will mean you can exercise longer and feel less exhausted at the end of your session.
I know it’s difficult to set aside time regularly for exercise if you have a job and a family to take care of, but if you understand how beneficial regular exercise, meditation, and/or yoga can be, setting aside just a few minutes every day will help you lead a happier, healthier and less stressful life. They will also keep you out of the doctor’s office.
A Little Relaxation For Stress With Stress Relief Food
No matter what your age and profession, you probably have experienced stress. There are many ways to deal with stress, but perhaps one of the most popular ways to deal with stress is with stress relief food.
About Stress Relief Food
There is no one particular kind of stress relief food. People find different kinds of foods that, for them, are their favourite stress relief food. However, there are several kinds of stress relief food that are popular.
Chocolate is, perhaps, the most famous stress relief food. Almost everyone likes chocolate, and because it comes in so many different forms, there are lots of options to choose from.
Why is chocolate a stress relief food? There is no definitive reason, but it is thought that eating chocolate releases brains chemicals called endorphins, which help to relieve stress.
Another popular stress relief food is ice cream. Everyone has their own particular favourite flavour, but on a day that is both hot and stressful, many people love to indulge in its cool sweetness.
Alternatively, people often find that warm food brings them comfort. When it comes to warm comfort food, people like to indulge in hot cereals like oatmeal, as well as various kinds of soups.
Pizza is a food that many people consider to be a great stress relief food. Very few people can resist all of that gooey cheese and the delicious toppings.
There is a misconception that stress relief food has to be junk food. While it is true that many people love junk food, there are actually various kinds of health foods that can alleviate stress.
Sometimes, stress is the result of not getting enough essential nutrients. Fruit is a food that is not only healthy, but delicious to eat as well. So if you are health conscious, a piece of fruit is a great alternative to a cookie.
Vegetables also provide many essential nutrients that the body needs and that can alleviate stress. If you are not a fan of vegetables, try preparing them along with some of your favourite foods, and you might be surprised at the delicious taste.
If you need more ideas in regard to what kind of stress relief food you would enjoy, consult food magazines, or search the internet for fun recipes. Yes, junk food is fun to eat, but remember, that sometimes, too much junk food results in poor health that can cause stress!
Relaxation Techniques For Anxiety
A hectic and stressful life is synonymous to stress and anxiety. Despite all the modern conveniences of today’s lifestyle, high level of stress, anxiety and even depression form a part of our daily lives. At times, we confuse rest and relaxation in front of the TV or the computer, and even over sleeping during the weekend with relaxation.
Regrettably, these modes of rest and relaxation are insufficient in dealing with the anxious mind. To reduce or prevent anxiety and stress, there is a need to initiate and set in motion our body’s natural relaxation process. It is important to find and make time to fit these relaxation processes in one’s busy day. They help in reducing anxiety, stress and act as natural mood and energy boosters.
Meditation
Meditation is perhaps one of the best relaxation techniques for anxiety. It is a mental discipline which transcends the usual level of thinking and consciousness. It concentrates mainly on self-awareness and personal experience. Both religious and secular meditation practices achieve calmness of the mind and a good sense of relaxation. It also entails a conscious effort to channel your thinking away from those which causes anxiety to a more positive vibe.
Meditation has a number of benefits which includes improvement in concentration and focus. It likewise diminishes anxiety attacks, depression, stress level, headaches and even obesity, because it acts as a natural mood and behaviour enhancer. Additionally, it makes the body healthier because it increase blood flow and reduces heart rate which in turn leads the body to pick up more oxygen and nutrients.
Yoga
Yoga is also considered one of the most effective relaxation techniques for anxiety. This is because yoga teaches harmony between mind and body through a number of postures. It is both therapeutic and calming. Among its health benefits include improving the body’s fitness and flexibility, which in turn improves posture, movement, balance and endurance. Psychologically, it reduces anxiety, stress and depression.
Correspondingly, it enhances memory, concentration and mood. Further, it stabilizes the balance in the nervous system; normalizes gastrointestinal functions and the respiratory systems; and increases the efficiency of the cardiovascular system.
Focused Breathing Exercises
A simple focused breathing exercise can do wonders in reducing anxiety levels. By breathing slowly through the nose, holding your breath and exhaling through the mouth, can calm down anxiety sufferers. It is also an effective way to regain focus and tranquillity of the mind.
Listening to Music
Listening to calming and comforting music is another relaxation technique for anxiety. It relaxes the mind from its daily stress. Soothing music is available in local music and online stores. Simply choose the best song and music to relieve your anxious mind.
Hobbies
Hobbies like reading, dancing, cooking, scrapbooking, hiking, fishing and gardening are also considered relaxation techniques for anxiety. This is because you love and enjoy doing these things, and as such it calms your mind.
In order to achieve the wellness of your mind and to relieve you from anxiety and stress, it is very important to incorporate any of these relaxation techniques in your everyday life. Most of these techniques can be done in between work, family and your other commitments. Make sure to find time to relax and relieve your anxious mind.
Get Rid Of Stress And Start Relaxing
Focus on reducing the level of stress in your everyday life. Untreated symptoms of stress may lead to heart attack, stroke, depression and ulcers.
Stress can come from some unlikely places. For example, many people enjoy playing video games to unwind. However, if you devote an entire evening to playing games, you are neglecting your body and your mind. You could be using this time to sleep or prepare a good meal.
If you can, playing soothing music at work can help keep you stress-free. Be sure to choose from a selection of music that is comforting to you. Whenever you play an up tempo song, make sure it is positive in nature.
Help calm yourself when your day is particularly stressful by going out of your way to bring a smile to someone else’s face. Send your significant other a bouquet of flowers, or spend time with a family member. Surrounding yourself with the ones you love can help to alleviate stress, and improve your mood during the day.
Cut down on the caffeine that you consume each day.
If you are feeling stress in a particular situation, you can usually get away from it by leaving the area. Think calming thoughts and continue to tell yourself that you are able to handle whatever situation you are going through; this will actually help you do just that.
When you are stressed, try turning on some soft music and closing your eyes. Tension can be relieved through relaxing the senses. Your body reacts to the power of music on many levels. If you allow yourself to really sit back and listen to this music, it can transport you away from stressful situations. This technique can be a great way to de-stress during an especially tense day.
Get a snack you enjoy. Some carbohydrates contain serotonin, which has been successfully linked to positive emotions by scientists. You might have to be careful with the amount of carbs you eat due to diet restrictions, but whole wheat bagels and grains can keep stress at bay.
Aromatherapy could be a good way to relax for you.
Create plans. When you have something in the future you are looking forward to, you tend to stop dwelling on any stressful situations. If you like music, plan to go to a concert, or if you like movies, plan on seeing one.
Making an effort to smile has been known to create an immediate reduction in stress levels. Even if you are forcing yourself to smile at first, your brain associates this facial expression with happiness.