Introduction
Stress is now parcel of every one’s lifestyle due to the more hectic and pressurized society today. Sometimes it can be derived from workplace, relationships, even from the routine activities. While stress is normal to some extent, excessive stress and stress management is known to negatively impact our psychological and physiological health. This is why it is important for people to look for proper ways and means of dealing with and reducing stress. In this article I want to share with you five simple and fast stress-releasing methods that you can use.
1. Deep Breathing Exercise
Another interesting and fast way of reducing stress is through taking deep breaths. Stress management cannot be complete with no mention of breathing since breathing determines our body’s response to stress. During stress, our breathing is shallow and this results to muscle tension, which stresses the body once again. Deep breathing has an effect on this response as well.
To perform deep breathing exercise, choose a quiet and comfortable environment where one will not be interfered. Relax your body, and cross your legs or fold your arms then close your eyes. Breathe in, starting at the abdomen and through your nose counting to four. Breathe in for four seconds, and breathe out through your mouth for four seconds. Do this a few times or until you experience a shift and become less tense.
2. Progressive Muscle Relaxation
The technique for this is called progressive muscle relaxation, which involves pulling a certain amount of muscles in one’s body and then letting them go. It enables you learn the physical stress and tension implications in your body and through conscious muscle relaxation ,one can effectively manage stress.
To practice progressive muscle relaxation, choose a comfortable and comfortable location without noise and start sitting or lying down. Choose one of your muscle groups first, for example, feet or fists, then clench the muscles and hold this position for approximately five seconds. Sustain the pressure for 5 seconds and then let go and keep your muscles at rest for 15 seconds. Do the same to the next muscle group and continue on to the other until all the muscle groups have been worked on. Go through the planned exercises of the parts of your body based on the muscle groups starting from the lower part of your body up to the upper part of your body especially up to your head.
3. This practice is usually known as Mindfulness Meditation.
Another specification of meditation that refers to the notion proposed above is mindfulness meditation that serves as the powerful stress relief strategy assisting in fighting stress and bringing benefits to one’s health. It is the process of paying attention to the happening in the current moment without making any sort of evaluation. This can assist one get out of the vicious cycle of finding yourself trapped in negative attitudes and psychological discomfort that may worsen stress.
How to practice mindfulness meditation: Choose your comfortable chair or a bed and put on comfortable clothes, avoid lying on your back. Now let your eyes be closed and focus your awareness to your breathing. If your mind gets lost and begins to dwell somewhere else, kindly bring it back and focus on your breath. You should take your time for meditation at first and then start to spend more time in meditation.
4. Take a Break for Nature
It is well established that Nature brings relaxation and rejuvenation. It means that it is equally important to take a break and spend some time in the nature to exclude high level of stress for further more joyful mood. It can be as simple as taking a walk in a park, a garden or a forest and the change is enormous.
During the nature break, attempt to stay as aware as possible of the things that you see, hear or smell around you. For instance, ensure that you concentrate on how the sun feels on your skin, or how the wind blows the leaves. It is best to leave your brain empty of any other thought or concerns and just concentrate on the present moment.
5. Practice Journaling
Writing diaries is also another useful technique that helps one to write their mind off their heart to paper. It can also assist you to release some of the pent up tension and stress that accumulated within your body so that you can deal with so much stress more effectively.
When journaling, that means there is no restriction to anything that one feels like they cannot write. You can write about anything that makes it through your head; your day, your mood, your concern, and so on. The only thing that one can do when it comes to writing is to write as one wants and as one feels without putting into consideration the impressions that the written text can create. You can journal every day, on a weekly basis, or whenever you want since it helps to unload emotions.
Conclusion
Stress is inevitable in everyone’s life but it does not mean they are going to rule one’s life. Here are five simple and fast tips that one can use to help forges stress relieve and gain improved health: Breathing in, tundra or how about progressive muscle relaxation, mindfulness meditation, a nature break or journaling, these techniques allow you to call the shots on stress and can help you live a healthier and calmer life.
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