3 Techniques for Instant Stress Reduction
Reading Time: 2 mins 41 secs
Is stress controlling your life?
Stress is a re-occurrence in our lives, but it tends to increase at work. Workplace stress is a concern for more than two-thirds of American workers.
This implies that we all spend much too much time in "fight or flight" mode. It's also wreaking havoc on our bodies, causing weaker immune systems, high blood pressure, and heart disease. These circumstances shorten our lives and reduce the quality of what we have left.
There are numerous stress management solutions, however, when stress strikes without warning, we don't require a plan. We need immediate, practical procedures that work quickly and are able to be done anywhere.
The following tips will help you feel stress reduction as you practice them.
Take a deep breath.
Deep breathing may be one of the most effective approaches for staying calm. Everyone breathes, yet many of us breathe incorrectly: shallowly, quickly, and high in the chest. This type of breathing is limiting, raises our anxiety, and promotes our bodies' negative stress reactions.
Slow, deep breathing induces a relaxation response, which calms the body and concentrates the mind. It raises the amount of oxygen in our blood, which improves our performance. The idea is to move your hand on your abdomen. Deeply inhale while counting to five. Try to extend your abdomen rather than your chest. If you're having difficulties getting it to happen, try lying on your back. With a little persistence and patience, you'll be able to naturally change into a deep breathing rhythm.
Visualization can be classified into two types. The first includes visualizing a peaceful environment in your mind. It could be a remembered location that evokes comfortable, contented sensations, or it could be fictitious. The primary concept is to divert your attention away from what is stressing you and focus on something more beneficial.
After you've visualized your relaxing image, spend about 10 minutes trying to envision it as fully as possible.
Take stock of your senses. What do you notice? What does it smell like? Is there anything you can hear? What are your thoughts? What tastes can you detect? Allow yourself to gradually reconnect to the real world around you. It will take some practice to be able to visualize effectively. Instead of visualizing a pleasant picture, you can also try mentally rehearsing the stressful circumstance. Visualize the meeting you're about to attend and act it out. Consider yourself effectively completing difficult jobs. Visualize yourself as calm and in command. This form of mental rehearsal can assist you in achieving these feelings when the scenario becomes a reality.
Deep breathing and mental visualization both entail your mind encouraging your body to relax. Progressive muscular relaxation works in the opposite direction, with your body informing your mind that everything is fine. Progressive relaxation works by tensing and relaxing muscles one group at a time throughout your body. Try this: contract and relax each muscle group one by one, beginning with your feet and working your way up to your head. Recognize each muscle, tense it, hold the tension for five seconds, then progressively relax it. Your thoughts will become calmer and more focused as your muscles relax.
The more you practice, the more sensitive your muscles become to tension and relaxation levels. The objective of this technique is to be able to relax your body on demand without having to go through the complete cycle. If you can do that, stress will have no chance. Recognize the situations that bring you tension. If you can see them approaching sooner, you may have more time to breathe deeply, mentally visualize, and gradually relax. These quick and easy tactics can not only aid you in times of stress but adopting them on a regular basis can help minimize the long-term impacts of stress on your life and health.
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