Stress is experienced when the demands on the body’s adaptive capabilities are greater than its resources. To deal with useless stress there are only 3 options: 1. Reduce demands, 2. Increase resources, or 3. Relieve or manage stress. In the following article we will see some methods that will help you relieve your stress.
1. Breathing exercises: Breathing has been found to be a very effective technique for stress relief as it can be done anywhere and works quickly. Deep breathing will not only relax your muscles and quiet your mind, but it will also oxygenate your blood and give you more energy.
2. Music therapy: Today, with the simplicity of using tools that allow you to take your music with you in a small space, this is going to be very easy. Simply load your iPod or MP3 player with calming, relaxing music that you like to listen to. Turn it on and turn it inside out while sitting on the bus on the way to work or waiting for the elevator. Research has found that classical music especially is relaxing for the body and mind and lowers blood pressure.
3. Meditation: Meditation involves the conscious use of the breath. As the mind focuses on ‘nothing’ and lets those thoughts drift past like so many clouds in the sky, the entire system begins to effectively reduce the stress experienced. Schedule just 20 minutes in the morning as the first thing you do when you get out of bed. Find a suitable space in your home, light a candle and start the day relaxed. Alternatively, do it as the last thing before bed or as needed during the day.
4. Self-hypnosis and guided imagery: There are many CDs that offer relaxation techniques, guided imagery, and guided hypnotic inductions. Hypnosis can help you break bad habits, develop better ones, and reduce pain by speaking directly to the unconscious mind. Guided visualizations will help you as they can take you to a relaxing place, letting go of stress and relaxing your body, even while you’re on the bus. Make sure you don’t listen to those CDs while driving your own car.
5. Massage: Massage has been found to be one of the most effective ways to reduce stress. It improves your circulation, releases physical tension, and allows your body the nurturing effect and sensation of touch, which can be very healing. Be sure to book and treat yourself to a regular massage if you are under a significant amount of stress.
6. Go for a walk: Even if you only have 15 minutes, take a walk. Physical exercise helps the body release endorphins, the ‘feel good’ chemicals, and lowers cortisol levels, which are directly related to the hormones that flood the body in times of stress. Whether you’re heading to the park, walking around the block, or just lounging around the office, find an activity that works for you.
7. Talk to a friend: Social support can help you take your mind off things and think about something other than your worries. Call a friend or loved one, unload the day’s events with your spouse, and then remember to move on to something else, whether it’s an activity you both enjoy, like going to the movies, or talking about a completely different subject.
Whatever you do, choose a technique that appeals to you and works with your requirements and situation.
