The Relaxation Habit To Manage Stress
Stress management is an important practice that many people need to learn. In our busy working environments, people are constantly exposed to tremendous pressure that results in unpleasant levels of stress in their lives. We need to be able to cope quickly with the amount of stress that we have to deal with; especially because stress produces several negative effects on our body & mind.
First off, stress can cause your performance to drop because of your inability to focus on the tasks at hand. Stress can also escalate into depression or anxiety. Relaxation is one of the best techniques used to cope with and reduce the symptoms of stress. Relaxation methods have been utilized for stress management during ancient times and they prove to be as effective today. Learning how to relax during periods of increased stress in your everyday life will make a big difference.
Beginning a Relaxation Practice
As with anything, starting a relaxation practice is often the biggest hurdle that people are faced with. Once you begin to notice that you seem to quickly lose energy and constantly change your mood, then maybe it’s time to re-evaluate yourself because this can be all caused by stress. There are several relaxation activities that help combat stress in your life whether as simple as deep breathing, stretching or meditation, to more advanced relaxation methods such as yoga or tai chi.
To experience the full benefits of such relaxation methods, you need to take time each day to perform them. Only then would you be able to harness its relieving power so you can benefit from stress relief. It does not have to take so much of your time each day, maybe at least 10 minutes to as much as 20 minutes is enough for stress management.
For better success at developing this practice, take note of the following tips:
- Determine a given schedule for each day when you can perform these relaxation exercises. If possible, schedule once or twice a day, whichever is most convenient for you. Then, make sure you follow your schedule strictly.
- Refrain from scheduling your relaxation practices near bedtime since you’re sleepiness could get in the way.
- Never opt for an exercise method that could stress you out all the more. Find a level of practice that are most comfortable and feel relaxed with.
Stress Relief Through Deep Breathing
This is one of the easiest and simplest exercise you can perform to achieve stress relief. This would allow fresh air to get into your lungs. To perform effective deep breathing, follow these methods:
- Sit straight with one hand on your chest and the other on your stomach.
- Breathe through your nose, enough to make your stomach rise. Make sure that your chest produce little movements.
- Use your mouth to exhale and push the air out with as much force as possible.
- Repeat the same process. Take note of the rise and fall of your lower abdomen.
Muscle Relaxation, Yoga and Meditation
For further stress relief, you can perform different relaxation methods that involve your muscles and mind. In muscle relaxation, your objective is to tense and relax the various muscle groups in your body. To do this, find a comfortable position and start by taking slow and deep breaths. Then, create tension on your body by squeezing them tightly while counting slowly until its time to let go. Focus on the release of the tension in a specific body part until you feel relaxed. When doing this, start from foot and eventually move upwards.
Yoga and meditation are also two other techniques used in stress management methods. These are associated with slow and steady movements, as well as gentle stretching. This practice is best for relieving tension in the body and mind, which is why it is recommended for stress relief practices.
Coach Tamera J.