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Stress is experienced when the demands made on the adaptive capabilities of the body are greater than its resources. To deal with unhelpful stress there are only 3 options: 1. Reduce the demands, 2. Increase the resources or 3. Relieve or manage the stress. In the following article we will look at some methods that will help you relieve your stress.
1. Breathing Exercises: Breathing has been found to be a very effective stress relief technique as it can be done anywhere and works quickly. Deep breathing will not just relax your muscles and quieten the mind, it will also oxygenate the blood and supply it with more energy.
2. Music Therapy: Nowadays with the simplicity of using tools that allow you to carry your music around with you in a small space this is going to be very easy. Simply load your iPod or MP3 player with some soothing calm music that you enjoy listening to. Turn it on and turn inwards as you sit on the bus going to work or while you’re waiting for the elevator. Research has found that especially classical music is relaxing to the body and mind and it reduces blood pressure.
3. Meditation: Meditation involves the conscious use of the breath. As the mind focuses on ‘nothing’ and letting those thoughts just pass like so many clouds in the sky, the whole system starts 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 going to bed or when needed during the day.
4. Self-Hypnosis and Guided Imagery: There are plenty of CDs out there that offer relaxation techniques, guided visualizations and guided hypnotic inductions. Hypnosis can help you give up bad habits, develop better ones and reduce pain by talking directly to the unconscious mind. Guided visualizations will help you as they can take you to a relaxing place, leaving stress behind and relaxing the 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. Make sure you book and enjoy a regular massage if you are under a significant amount of stress.
6. Go for a walk: Even if you have just 15 minutes – go for a walk. Physical exercise helps the body to release endorphins, the ‘feel good’ chemicals and it lowers cortisol levels, which are directly related to the hormones that the body is flooded in times of stress. Whether you go to the park, walk around the block or just stretch out by strolling through the office – find an activity that suits you.
7. Talk to a friend: Social support can help you distract yourself and think of something else than your worries. Call a friend or loved one, download the happenings of the day with your spouse and then remember to move on to something else, either an activity that you both enjoy like going to the movies, or talking about a different topic altogether.
Whatever you do, choose a technique that appeals to you and works with your requirements and situation.
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Source by Nathalie Himmelrich