Too much stress can ruin your day, and sometimes it seems like it’s just unavoidable. However, there are a few things that you can do to help prevent those really awful, stressful times. The first tip to manage your stress is more of an overall lifestyle change. The second, for when you can’t seem to avoid that stress, is to apply a few stress relief techniques in order to attempt to provide a more immediate reduction in your stress levels. Here are a few stress relief techniques that you can easily do on your own, for those days where you need more than just your usual stress management.
The Deep Breathing Stress Relief Technique
One of the quickest and simplest stress relief techniques is to practice deep breathing. Part of the problem with stress is that it tends to make you take short shallow breaths, which in turn deprives your body of oxygen and leads to muscle tension and shortness of breath. Taking just a minute to breath deep is one of the stress relief techniques you can do anywhere. Simply concentrate on breathing in deep enough to make your stomach rise, then let the air out slowly. A breathing technique used in yoga that is very effective is to concentrate on your breathing. Breath in for the count of 4 seconds, hold for 6 seconds, exhale for 8 seconds.
Exercise Relieves Stress
It's not a magic bullet, but increasing physical activity is a positive and active strategy to help manage stress, depression and anxiety. A growing amount of research shows that exercise also can help improve symptoms of certain mental conditions, such as depression and anxiety. Exercise also may help prevent a relapse after treatment for depression or anxiety. Additionally it may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve symptoms of depression. However, smaller amounts of activity, as little as 10 to 15 minutes at a time have also shown to improve depression.
Muscle Relaxation Technique
Muscle stress relief techniques focus on your entire body instead of just your breathing, such as muscle relaxation, which has been used by yoga practitioners also and even hypnotists to help relax your body and reduce stress. With muscle relaxation, you first cause your muscles to get a little tension, flexing them, and then you concentrate on relaxing them totally, which helps you to let go of both the muscle tension and your own personal inner tension.
Meditation Stress Relief Technique
One of the best stress relief techniques is meditation. Many often think about the religious connotations, since meditation is important to religions such as Hinduism and Buddhism. However, meditation doesn’t need religion to work; a room that’s quiet or has soft music playing, a place to sit comfortably, and a few minutes are all that you need. Meditation can wipe away the day's stress, giving you a clean slate. You can practice meditation anywhere — at home, on the bus, at work or wherever you are.
Simply sit back and let your mind empty of thoughts, and this will help eliminate stress. Meditation produces a deep state of relaxation and a tranquil mind. Don't be intimidated by meditation. Anyone can practice meditation. It's simple and inexpensive and doesn't require any special equipment. Many healthy people use meditation as a way to relax the body and reduce stress. Some research shows that meditation may help such disorders as: Allergies, Anxiety, Arthritis, Asthma, Cancer, Chronic pain, Depression, High blood pressure and even Heart disease.
Even better, meditation combines with other stress relief techniques discussed above such as deep breathing and muscle relaxation, both of which can aid in your efforts to meditate. So whether you attempt to use just one of the techniques discussed or you try to combine multiple stress relief techniques, these activities can all work to help you reduce you stress and prevent your day from getting ruined.
Using Hypnosis To Relieve Stress
Hypnotherapists say that hypnosis creates a state of deep relaxation and quiets the mind.
Although its medical uses aren't entirely understood, hypnosis, when used by a certified hypnotherapist or other qualified clinician it appears to help with a wide variety of health conditions. These range from helping to control pain to easing the symptoms of asthma. Hypnosis appears to affect how your brain communicates with your body through nerve impulses, hormones and body chemicals, such as neuropeptides. When you're hypnotized, you can be helped to concentrate intensely on a specific thought, memory, feeling or sensation while blocking out distractions. You become more open than usual to suggestions, and this can be used to change your behavior and thereby improve your health and well-being.
Hypnotherapy may be used to, reduce fear, stress and anxiety, relieve symptoms associated with irritable bowel syndrome (IBS) and other conditions. There are three types of hypnosis. Self-hypnosis is one of these. This is where a certified hypnotherapist teaches you how to induce a state of hypnosis on yourself. You then use this skill on your own to help yourself.
There are many ways to help relieve stress the hard part is finding one that works well for you.
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