Stress management is a valuable routine that a lot of people at the present time need to practice. Amid a high-speed working environment, people are continuously exposed to an enormous amount of pressure that ends in a disagreeable amount of stress in their everyday lives.
People need to be able to deal rapidly with the quantity of stress that they are exposed to because too much stress creates numerous adverse effects on the body and mind.
These adverse effects can produce your performance to plunge because of your incapacity to concentrate on the responsibilities at hand. Also, stress can spiral into anxiety and depression.
The good news is that relaxation is a great way to deal with and lessen the signs of stress.
There are numerous relaxation pastimes that aid to fight stress such as deep breathing, stretching or meditation, to the more sophisticated relaxation methods such as yoga or tai chi.
To have the full advantages of such relaxation methods, you must make time each day to practice. Only then can you utilize the soothing power that these practices bring. It does not have to take much of your time each day, perhaps 10 minutes to as much as 20 minutes is sufficient for stress management.
Take Note of the Following Stress Management Tips
- Decide a time each day when you can practice these relaxation methods. Then, make sure that you practice the same time each day.
- Avoid doing your relaxation practices close to bedtime because tiredness might get in the way.
- Don’t do an exercise method that might stress you out even more. Get a level of practice that is the most comfortable for you.
Stress Management by Deep Breathing
This is a simple exercise that you can do to attain stress relief. This exercise lets fresh air get into your lungs. To practice effectual deep breathing: stick to these methods.
- Sit upright on a chair with one hand on your stomach and the other on your chest.
- Breathe in through your nose, enough to make your stomach rise, but remember to make sure that your chest only moves as little as possible.
- Now exhale through your mouth, and push the air out with as much power as you can.
- Now repeat the same procedure until you feel the stress seeping away from your body. While you are doing this exercise notice the rise and fall of your lower abdomen. You can also imagine when breathing out, a ‘gray cloud of smoke’ coming out of your mouth. This symbolizes the stress leaving your body.
Stress Management by Muscle Relaxation
For some more stress relief, you can practice muscle relaxation. The purpose is to tense and relax the different muscle sets in your body. First, find a relaxed position. The best position I think is to lie flat on your back on the floor, and then begin by taking slow deep breaths: in through the nose, and out through the mouth.
Then, create tension in your muscles by stretching each set. Start by stretching your feet and then letting go, then calves and then letting go then knees etc. All the way up your body.
Do this with each set of muscles working your way up the body and finishing with tensing the scalp. Concentrate on the letting go of tension in the body part that you are working on until you feel relaxed.
Every time you tens a set of muscles hold your breath and then breath out when you let go of the tension. Remember, when doing this exercise to start from both feet and then moving upwards. Good Luck!
Stress Management Resources:
Stress-relief, this information is not meant to replace the advice of a medical practitioner. Indooroutdoorlifestyle disclaims any liability for the decisions you make based on this information.