If you’re looking for some ways to reduce stress in your life , then you’ll love this article.
Stress is undoubtedly an inseparable element of our lives. We should not be afraid of him, but be able to deal with him and control him. Excessive stress can have a number of negative effects on our mental and physical health. It is worth avoiding it, but if we are already exposed to it, we should know what can lower its impact on our body. Specialist relaxation techniques may be helpful, but also simple ways that you may have had no idea about. We present 7 effective techniques that will help you reduce your stress level and become resistant to its negative effects. If you are exposed to stress, it’s best to start using them today!
Ways To Reduce Stress In Your Life:
Visualization and imagination are referred to as pictorial guides of our psyche. They also fulfill the role of an effective stress reducer. The systematic use of these techniques allows you to create a positive feeling in your mind that helps to move your thoughts away from the negative. Each of us probably knows this state when we try to free ourselves from the tormenting thoughts at all costs. We try to move into pleasant areas of our imagination and forget about the negative.
Visualizations not only greatly reduce stress, but also positively affect many cognitive processes in the brain, including perception, planning and memory. Visualization can also increase motivation and self-confidence while also giving us energy. As a consequence, we become more resistant to stress.
How to properly carry out the visualization?
Performing a visualization is not as easy as it may seem. It requires proper preparation not only of our mind but also of the body. Here are tips on how visualization should work.
Sit comfortably in a place where there is peace, and you feel good in it. Then take a few slow and deep breaths to calm your mind and body. Imagine yourself in a beautiful, positive place that you would like to visit, or which you may have already visited and you associate with. Focus mainly on sensory features to make the picture as real as possible. Stay in this world until you feel better. Then slowly bring your mind back to reality.
2. Muscle relaxation
When an excessive amount of stress affects us, our muscles become stretched, which can have negative effects on our body and physical health. Therefore, it is recommended to perform muscle relaxation exercises. One of such exercises is Jacobson’s training, which is usually divided into two stages. The first is based on intentional muscle tension, while the second is on their loosening. Research confirms that this type of training can significantly reduce anxiety and facilitate making rational decisions.
Sit in a comfortable position. Start with a few deep breaths, which will allow you to relax. To start with, concentrate on your right leg. Slowly stretch your thigh muscles as hard as you can. Stay in this position for about 10 seconds and then relax your muscles. Return to a comfortable position for about 30 seconds. Breathe deeply and slowly all the time. Then do the same exercise on your left leg.
Yoga is another great way to relax muscles and reduce stress. This is because it acts at the same time relaxing on the body and mind, allowing us to take full control over them. As a rule, yoga exercises consist in performing a series of movements in a specific position. The goal of yoga is to achieve a mental and physical balance. It perfectly affects health and fitness. It can also reduce the risk of dangerous chronic diseases.
An example of yoga exercise
Lie down comfortably on your back with your legs slightly apart. Your hands should lie along your thighs so that your palms face up. Breathe slowly and deeply into the diaphragm. Then, close your eyes and relax the muscles of the body. Try to maintain this position for five to fifteen minutes. You can easily find other, useful yoga exercises on the internet.
4. Tai Chi
Tai Chi is an old Chinese art of relaxation, meditation and fight that is currently practiced by several million people around the world. Tai Chi exercises are based on the exercise of fluid body movements and prove to be extremely effective in relieving the symptoms of stress. The series of specific movements force you to concentrate, relax and think consciously. It helps control energy in the body, calm the mind and significantly reduce the level of cortisol – the stress hormone. When practicing Tai Chi, focus primarily on breathing and what is happening at the moment. Scientific research confirms that this type of exercise is really effective in reducing stress and reducing its symptoms.
5. Relaxation music
Listening to music can act exceptionally relaxing on our mind and body. After all, music has been an inseparable element of human life since time immemorial. Strong relaxation effect is brought by relaxation music, which can often be found in spas or in beauty salons. Relaxation music helps control hormones in the body. In addition, this kind of music simply gives us pleasure and distracts our mind from problems. It is recommended to turn it on while practicing yoga or meditation, because it strengthens the relaxing effect. According to the researchers, relaxation music reduces the response of an organism exposed to high stress.
If you are exposed to really high stress, and yoga and other exercises do not bring the desired effect, you can try meditation. However, this is not an easy art, so you should first seek advice on how to properly cultivate it to feel the desired effects. Meditation is a great antidote not only for strong stress, but also for trauma and psychological trauma. The goal of meditation is to purify the mind and care for the spirit. Conducted in the right way allows us to refresh the mind and get rid of dangerous stress. However, it is worth remembering that meditative practices require commitment, time and exercises to bring positive results.
Laughter is a great remedy for many worries and dilemmas. It is also considered a proven relaxation technique that helps reduce stress in just a few minutes. When you laugh, the brain produces serotonin and endorphins, or hormones of happiness, which allow you to unload the load of negative emotions. Laughing, you also supply oxygen to the body. If you are exposed to stress, try to watch or read something funny every day. Thanks to this, you will reduce the negative tension and improve your mood.