High levels of stress can seriously affect health. These techniques will be of great help to you, and the best thing is that you can put them into practice right now.
The stress, when it lasts for a long time, can affect your body, your mood, and your behavior. Some of its common effects are headache, lack of energy or concentration, stomach upsets, muscle tension, and sleep problems.
Sedentary ways to control it, like watching TV or surfing the internet, can increase long-term stress. That is why recognizing symptoms is the first step to regain physical, psychological, and personal well-being.
Relaxation techniques and stress management will help you improve your quality of sleep, your mood, and your concentration. They will also provide you with feelings of well-being and tranquillity and feelings of reduced physical pain.
You can experiment with each of these techniques to find which one works best for you:
1. DIAPHRAGMATIC BREATHING
To combat stress with breathing exercises, sit in a comfortable posture, place one hand on your chest and the other on your abdomen. Inhale deeply through the nose, feeling your belly to expand outwards and exhale through the mouth. Repeat this technique for 5 minutes.
2. JACOBSON’S PROGRESSIVE MUSCLE RELAXATION
If you learn to relax muscle tension, you can reduce stress and anxiety. This technique consists of voluntarily tensing and relaxing all the muscles of the body. To achieve the two states, one has to practice this technique for up to 5 to 10 minutes. After deep physical relaxation, the mind and the body will get into a relaxing state.
3. TRANSCENDENTAL MEDITATION
This mind control technique consists of repeating a word persistently, leaving aside any thought or image that appears in mind and the external stimuli that generate stress.
4. BODY SCAN
To perform this meditation, you must bring your attention to the different areas of your body, registering all your sensations. Scanning from head to toe will bring you a sense of calm.
This technique consists of creating mental images about situations, feelings, or emotions that make you feel comfortable, at peace, and positive. You must imagine different things in the most realistic way possible, to achieve control of your physical and mental state.
Mindfulness leads to focus attention on the present moment, which can significantly reduce stress. One of the exercises you can do at any time is to pay full attention to your breathing for one minute. Without modifying it, by merely observing the passage of air through your nostrils.
7. AUTOGENIC TRAINING
This technique invites you to imagine a quiet place in your mind and then focus on each of the sensations of your body, starting at the feet and moving up to the head. For example, you can focus on the heat or heaviness of one of your limbs.
TELL US IN THE COMMENTS IF YOU HAVE EXPERIENCED ANY OF THESE TECHNIQUES.