Each time we live a busier pace of life and this often leads us to stress. However, there are remedies for this; here are 7 practical tips to reduce stress.
1. Deep breathing against shallow breathing
Breathing deeply may help reduce stress. Most people don’t know what deep breathing is like, so they end up breathing shallowly, which can cause hyperventilation.
Place your hand on the stomach and put your belly normally. Then take a deep breath and watch your belly and chest rise. When you do, think of some aspect of this new idea of breathing, such as the expansion of the lungs with the air or the air itself passes through the nostrils. Hold for three seconds and then exhale through the mouth.
Muscle relaxation
The process of slowly tensing and then relaxing the muscle groups of your choice is very important as well. Two goals are achieved: muscles naturally relax because you are probably very tense from stress and, in addition, you can distract the mind, helping it to focus on something different like innovation of new things.
Stretch the muscle groups tension them for five to 10 seconds and then release the pressure, relaxing them. You can do this for the same multiple muscle groups. It is up to you what you choose. For example, start with the feet and ankles, then stretch and tense the wrists, arms and shoulders. Finally the neck and face.
Connect with the earth
Sitting and wandering through your stress in the hope that it will disappear alone will make things worse. The trick is on the ground, imagine yourself in a tangible activity that will take you back to reality. This will remind you that you are well, distract your mind by doing a specific task around the house such as cleaning, washing, organizing a closet, etc. You can also read, do a crossword puzzle or call a friend. Or, try squeezing an anti-stress ball or any object in your hand that can focus on you, etc. Do not sit alone at home and do not watch TV.
Guided images
Close your eyes and try to think of a safe place that represents peace and calm. It could be your house, a beach, a forest or being with the presence of a loved one or your favorite pet. Then imagine going and embracing the experience with open arms. What are the sounds, smells and particular views you see? Be specific and keep digging into the details of the images until you feel your stress level going down. Try this twice a day.
Accept anxiety
Accepting your stress symptoms is the first step towards reducing its power over you. Accept that you are afraid and examine the negative thoughts you are having. Is it a danger or annoyance? Most of the time, stress is of the anticipatory type, which is when we panic about things in the future that have not yet happened or about things that will never happen. Do not assume that just because you are stressed, there must be danger hidden somewhere. Stress skews our thoughts and makes us think that way.
Practice exercise
We all know that exercise releases endorphins, which are responsible for increasing the mind’s ability to raise mood and feel good. The exercise not only means heavy cardio activities or going to the gym for three hours every day. It simply means being as active as possible, such as walking for 15 to 30 minutes once or twice a day.