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Stress is a normal and even an essential part of life. It can mean that the task at hand is important to us. But excess stress can be detrimental. Do you know how stress can harm for your mind and body? It can pose a risk of various health problems like increased heart rate and blood pressure along with other health issues such as headaches, depression, anxiety, etc. This is why you should be practicing relaxation techniques for stress to take it easy and have a productive life.
Here are some relaxation techniques for stress to help you out:
Relaxation is not only about having peace of mind but also reducing stress. Get started with these techniques and explore how you can improve your health and achieve a sense of calmness and reduced tension.
Deep Breathing- Deep breathing is a quick and simple relaxation technique to keep your stress levels low. It is the cornerstone of all the other relaxation techniques and can also be combined with other relaxation elements like music and aromatherapy. Deep breathing checks the effects of stress by slowing the heart rate and lowering blood pressure.
Mindfulness Meditation- Mindfulness meditation is a perfect practice to help ease stress and anxiety. Meditation helps you to switch your focus on the present rather than dwelling on the past or worrying about the future. Research says that meditating daily alters the brain’s neural pathways, thus making the person stronger to combat stress. Mindfulness can also be added to other activities like exercising, eating, etc.
Visualisation – Visualisation is a powerful relaxation technique for stress, in which individuals form mental images to picture themselves in a peaceful place or environment. They could imagine themselves relaxing in a valley with wild blooming flowers or enjoying at a beach basking in the sun. It also helps to incorporate your sense of smell, sight, sound, and touch into your visualization to make it work better. For example, if you are visualizing yourself at the beach, think of the smell of the air around you, feel the warmth of the sun on your body and listen to the sound of crashing waves.
To practice the relaxation technique of visualisation, sit in a quiet place, wear comfortable clothes, focus on your breathing, and concentrate. Visualisation can work wonders in soothing your mind and relax your body.
Yoga and Meditation- Yoga is one of the ancient Indian practices to reduce stress and anxiety. Yoga helps in increasing flexibility, stamina, and strength. As a part of yoga, meditation can also be practiced to make one stay focused, balanced, and calm. Yoga and meditation can be performed early in the morning to start the day with more energy and feeling refreshed. When done in the evening, they can reduce the stress and tension that may have built up throughout the day.
Progressive Relaxation- Stress usually tightens your muscles making a vicious cycle of stress. Progressive relaxation technique helps to reduce the signs of muscular tensions that cause stress. It is an effective relaxation technique for stress relief which involves voluntarily tightening your muscle groups and then relaxing them to release bodily tension. Over time, this technique can help you realise when stress is constricting your muscles so that you can immediately let go of any negative thoughts or anxiety that may be causing physical discomfort.
Aromatherapy- Aromatherapy is a relaxing and healing technique that makes use of dozens of essential oils. These oils have unique properties that provide relief from stress. The essential oils used in aromatherapy stress relaxation techniques are distilled from plants, and they are meant to be absorbed into the body by inhalation or through the pores of the skin during massage. You can also use a diffuser to disperse the essential oils into the air for aromatherapy. The scents from the oil stimulate the hypothalamus of the brain that regulates hormones in the body. Different oils can have different effects on your mood, stress levels, metabolism, and libido.
Personal Biofeedback- It is a powerful relaxation technique that helps to control the body functions such as heart rate, breathing, blood flow stopping stress response in its levels. Besides relieving stress, biofeedback also treats various mental health issues, including ADHD, anxiety, depression, and memory loss.
Laughter Is the Best Medicine - Laughing at your favorite sitcoms on TV at the jokes column that you just read in the newspaper might be a great way to relax. Laughter is the best medicine when it comes to fighting stress, and that’s what the doctors suggest. Laughter can not only take the burden off of your body but also lower the levels of cortisol (stress hormones) and boost the levels of feel-good hormones like endorphins. Besides, it can also improve your intake of oxygen-rich air and stimulate proper circulation.
Get Moving – Improving your fitness levels can have a direct effect on reducing your stress. So, it is crucial that you take some time out for regular physical activities. It could be anything, such as walking, dancing, gardening, swimming, cycling, yoga, etc. Choose an activity that you enjoy doing and stick to it.
Practice Gratitude – Studies have shown that practicing gratitude in your everyday life can build a positive mood and bring higher overall satisfaction in life. People who practise gratitude tend to be happier, sleep better, build stronger relationships with their loved ones, and contribute better to society as well. One thing that you can try out is maintaining a gratitude journal. Make note of things that you are grateful for and spend a few minutes looking at it whenever you start feeling stressed.
How Are Relaxation Techniques for Stress Helpful?
Relaxation techniques help in:
- Lowering heart rate and blood pressure
- Reducing chronic stress
- Improving sleep
- Boosting confidence
- Improving mood and concentration
- Reducing frustration and anger
Reach out for Help!
Stress is a natural part of life, but in excess it can make you disturbed and unhappy. You must seek ways or professional help to reduce it.
If any of the above techniques don't work for you or your loved one, it is advisable to seek professional treatment from a good psychiatrist or a psychologist who could address your problem and help you cope with your emotional and mental problems.
Visit www.cadabamshospitals.com to know more about how to relieve stress, symptoms of stress, and its treatment. Call us @+91 97414 76476 to speak to one of our psychologists or counselors to treat stress.
Frequently Asked Questions
1. What are 10 ways to reduce stress relaxation techniques?
Everyone goes through periods of stress. This makes learning relaxation techniques very important. Here are a list of 10 things you can do to relax:
- Deep Breathing
- Mindfulness Meditation
- Yoga and Meditation
- Progressive relaxation
- Personal Biofeedback
2. What are some relaxation techniques for stress?
Stress Relief Techniques or relaxation techniques are important to get you through periods of stress. You could use techniques such as deep breathing, meditation, yoga and biofeedback to improve relaxation. Further you could try laughter and practice mindfulness as well.
3. What are the 3 stress management techniques to relieve stress?
4. What are the 5 stress management techniques to relieve stress?