We've all been stressed before. And it can create knots in your back, arguments in your relationships, and affect your performance at work. Whether it's meeting deadlines for an assignment, getting good grades, or simply dealing with your day-to-day challenges, there will always be issues that will cause you to stress. These situations are inevitable, so preventing stressful events from never happening isn't a viable option. Instead, it's better to learn a few techniques that will help you deal with the stresses you can't avoid.
Everyone reacts to stress differently. How do you react to stress?
- Do you get angry, taking it out on yourself or people around you?
If this is the case, consider doing relaxation techniques that can comfort and calm you, such as meditation, deep breathing, etc.
Additionally, if you find that you want to be alone or you're craving solitude, don't fight it. Do this exercise on your own. Being by yourself for a few minutes can make the experience much more beneficial -- whether you're meditating, exercising, and so on. If you prefer to get support from your peers or to be around others, go ahead and do one of these techniques with others.
Here are three techniques to help you defeat stress.
1. Deep Breathing
You're going to breathe deeply, from your abdomen and not your upper chest. This will allow you to inhale more oxygen, which will go into your bloodstream and to your brain. When you breath long, deep breaths, you will feel more relaxed and any anxiety will gradually disappear. Sit up or stand, and breathe slowly through your nose. Take a long and slow deep breath, breathing in for 5 seconds, holding it for 5 seconds, and breathing out for 5 seconds.
Take 10 deep breaths just like this, and then take a break. Then do another set of 10 deep breaths. After a few sets of deep breaths you should be feeling pretty relaxed.
2. Moving Meditation
Tai Chi is a self-paced and personal exercise with its roots in martial arts, although nowadays it's practiced primarily for calming the mind and conditioning the body. Done correctly and practiced often, yoga and Tai Chi can greatly reduce your every day stress and its consequences.
You might also try other forms of exercise, such as Zumba or Pilates, to name a couple. It can be fun to do it with friends or family. And once you've learned the basics, you can do it at home on your own schedule, tailoring it to your needs.
3. Body Scan Meditation
First lie back, on the floor, your bed, wherever, and let go. Keep your legs uncrossed, arms relaxed at your sides, and your eyes open or closed. Breathe deeply, then focus on the toes of your right foot. Move to your ankle, your calf, knee, thigh, hip, and then focus on the other leg. Do this for your whole body, as often as you'd like. By becoming present to your body, one area at a time, you allow yourself to become aware of any muscle tension and naturally relax it.
These are only a few of the methods you can use to relieve stress in your every day life. To get the most out of these techniques, find ways to incorporate them into your every day routines.