Stress is a natural process that responds to our need to adapt to the environment, but it is harmful if it is very intense or it lasts in the time since it can become a chronic problem.
Whatever the reason, stress is caused by oneself. Work, money, the couple, the family are factors that cause the appearance of some of the most common stress symptoms such as headache, muscle pain, anxiety and often depression.
All people suffer from stress from time to time and each person suffers stress differently. Therefore it is very important to pay attention to the signals that the body offers you.
The level of stress among workers today is such that it even receives its own name: work burnout, also known as work exhaustion. This syndrome is caused by overload at work producing high levels of stress, which are gradually manifesting and can have serious consequences for our health.
Thus, work stress also affects our productivity, thereby worsening our performance and, as a consequence, further increasing our stress level. The stressful situations we are subjected to not only affect our professional lives, but they can also harm our personal relationships.
In most cases we can avoid stress, the key is knowing how to understand, manage and control our emotions in order to better deal with the problem and prevent it from affecting us physically.
Experts warn of the devastating effects of stress, anxiety, and depression in the brain and the possibility of fighting them with different activities.
Basic breathing
It is the simplest breathing exercise, but it is just as recommended as the rest and will help you clear your mind quickly and easily. Inhale slowly and deeply out of the gut, and hold your breath for a couple of seconds. Exhale slowly thinking “relax.” Repeat the exercise 5 to 10 times and you will feel like new.
Salivation
This simple trick to relax will only take 3 or 4 minutes, and you can practice it discreetly anywhere. Place your tongue at the base of your mouth and relax your face and jaw, breathing deeply. Start touring the gums and the back of your lower teeth with your tongue until saliva accumulates, at which point you will have to swallow and repeat the process again.
Laugh
It is not worth just a smile of commitment, try to laugh out loud, you will feel much better and you can enjoy many benefits such as a better heart rate, increased blood supply, lung function, etc.
Your skin will also start to look brighter, renew energy and feel like new. Try watching a funny movie, listen to jokes or play tickle with your children. Stress will begin to reduce as if by magic.
Meditation for beginners
This meditation technique was revealed by the happiest man in the world, and it is best that it only takes you 5 minutes to free yourself from your nerves and stress. Get comfortable, preferably sitting with your eyes closed, and breathe carefully, focusing all your attention on the breath. Thoughts will remain inside your head, but you have to let them flow, not holding on to them or trying to get rid of them. Once you have all your attention fully focused on the breath, think of a person who makes you happy and focuses all your attention on the love you feel for her. It lengthens the positive feeling that causes us to love someone intensely, and the feeling of anguish and nervousness will disappear.
The 90-second trick to eliminate stress
The key to eliminating stress, as we have said before, is to take control of our thoughts and emotions. When you feel overloaded by a stressful situation, the first thing you should do is recognize the sensation, admit that you are stressing and that is what is making you feel bad. Once you recognize that you are stressed, it is time to ask yourself if it really is worth putting yourself like this or if your mind is simply exaggerating. The last step is to take that thought, after identifying and evaluating it, and visualizing how it disappears from your mind. Use a visual image to get rid of worry, imagining it as a fog that fades or a wave that passes through your head leaving it clear.
Washing dishes
Who would have imagined that doing housework could reduce stress? A study conducted by the University of Florida showed that washing dishes reduces stress by 27%. Unless you have a huge amount of dirty dishes it will not take you more than 15 minutes, and you will also have a cleaner and more pleasant environment at the end.
Do cardio for 10-15 minutes
Physical exercise is key to relax and reduce our stress levels, even 10 or 15 minutes make a big difference. Have a jump rope at hand to jump when you feel overloaded, or take small jumps or squat. You will release oxygen to the brain and produce endorphins, getting rid of nervousness. In addition to finding you much better, you will stay in shape.
Alternate breathing
You must first place yourself in the correct position: legs crossed and with the index finger and middle finger of one hand folded inward so that they touch the palm of the hand near the base of the thumb; The little finger should rest against the ring finger. Tilt your head slightly and bring the ring finger to the left side of the nose and the thumb to the other side. Then press lightly to close the left nostril, exhaling and inspiring once through the right nostril; Repeat the same process backward. Repeat the cycle 20 times to completely relax.
Aromatherapy
The smell of lavender and roses are miraculous: they get a relaxing effect in a few seconds. If you suffer frequently from stress, get the oil of one of the two relaxing aromas and apply three drops on the fingertips. Put your hands together and bring them close to your face so that the tips of your index fingers rest against the lips, remaining under the nose. Inspire and exhale deeply three to five times.
Belisa Vranich’s breathing exercise
This exercise is the breathing technique used by soldiers in combat, proving to be highly effective. First place yourself with your hands on your stomach, leaving your shoulders relaxed. Practice the basic movements of breathing: when inhaling you should take out gut, and when exhaling squeeze the stomach bringing the navel close to the spine. Now it’s time to put the exercise into practice: inhale for 4 seconds; hold the air inside the stomach for 4 seconds; exhale for 6 seconds; keep the gut held for three seconds. You must do three repetitions with your eyes closed and continue breathing.
Give yourself a little pleasure
If you have had a day full of tension, give yourself little moments that give you pleasure. A bubble bath, read a book, go to the movies, etc. In this way you relax your mind and body, you will notice that you will feel more energetic to be able to face the problematic situations.
Muscle relaxation
It is important to relieve muscle tension to get rid of stress. To do this, lie on a mat on the floor and breathe deeply; You must progressively contract each muscle in your body for 20 seconds, then release it slowly. You must start at the forehead and end at the ankles and feet. All parts of your body should feel the relaxing sensation of relief on which you should focus all your attention. If you do it well, the exercise should take between 12 and 15 minutes.
Massage with two tennis balls
The first step is to get two tennis balls. Once you have them lie down on a mat on the floor and rest your head on your hands holding the tennis balls. Move your head sideways 4 times and then from top to bottom another 4. Repeat until the hair massage makes you feel more relaxed.