Knowing how to relax is vital for ensuring your health and well-being, as well as restoring the passion and joy in you life.
Allowing stress to affect you can lead to depression, illness, weight gain and a general sense of malcontent.Follow along after the jump to learn how to get your anxiety under control and relax.
Recognize stress. Obviously, some stress is good for us – it adds interest, excitement and motivation to life, in the right balance. it is when the level of stress in your life causes you to put up with things that are harming or distressing you contantly that you risk sliding into being too stressed. You could be too stressed if:
– All you do and think about is work, non-stop. It might be your own business, a career, a salaried position, a stay-at-home mom or -dad position, or anything else that is soaking up your time and life one hundred percent, and this over-concentration is leaving you passionless,disappointed, unhappy, and unfulfilled.
– unhappy, and unfulfilled.
– You experience constant body tension, including headaches, neck aches, back aches, and general soreness.- You’re often irritable, short-tempered, and perhaps unable to focus on completing tasks.Trivial things set you off easily.
– You feel as if you have too much going on and that you can’t hop off the merry-go-round.
– Your sleep is a battlefield and you wake up feeling less rested rather than refreshed. Insomnia has become your norm rather than an unusual event.
– You’re eating too much or too little. Or, you are choosing unhealthy food options.
– You can’t remember the last time you had a good laugh and your sense of humor is sadly lacking.
Set Aside Time to Relax
Once you have accepted that there are negative stressors impacting your life, it’s important to make room for relaxation amid all those busy things you’re doing.
Ways to prepare for adding relaxation back into your routine included:
– Let go of guilt. Many religious and cultural beliefs instill the value of hard work very deeply. Over time, and increasingly so with the advent of smart technology. Many of us have come to believe that being “on-the-go” constantly is the only way to prove our value. Having an unrealistic interpertation of “hard work” will end up wearing you down. Hard work is giving your tasks the attention they reserve at the time they deserve, not letting it bleed into all hours of your day!
– Accept that sleep is a very important part of life. During sleep, your mind continues learning in ways that are not possible during waking hours. Sleep restores and refreshes your body in myriad ways that cannot happen when you’re awake. Moreover, the alleged of some people to thrive on four hours sleep per night is the exception, not the rules – most of us need the six to eight hour sleep cycle for fill restoration.
– Block out times in your day to relax.
– If you’re at home, mark time for relaxing in blank ink on a calender for everyone to see. That way, the whole family will appreciate the important of making time to relax.
– Recognize that finding your own optimal ways to relax may take time, as well as some trial and error. Don’t give up – keep searching until you find the right combination of activities that relax you and rejuvenate your enthusiasm of living fully.
Relaxing Your Body
Practice breathing techniques. Slow down your breathing and activelty concentrate on it. This is always the easiest way to self-calm, provided you remember to resort to it.
– Breathe in through your nose and out through your mouth.
– Inhale deeply as you count to five, hold your breath for five seconds, the exhale slowly, counting to five. Do this ten times to relax your muscle and nerves. As you breathe out, visualize the stress and tension leaving your body through your breathe. Make healthy dietary choices. Eating well can help your body feel balanced and healthy, making you less susceptible to to spikes in blood sugar and feelings of anxiety. try to practice moderation in these areas:
– Avoid thr excessive refine sugar found in granola bars, pastries or sodas. carbohydrates, such as pasta, convert easily to sugar. These can cause severe ups and downs in your blood sugar and lead to agitation, up setting your body’s ability to efficiently utilize energy.
– Avoid excessive caffeine. Too much caffeine can make you jumpy and irritable. Try not to drink caffeine after 1 or 2 in the afternoon, and keep your morning intake moderate and steady across every day. If you must have more coffee that you should, switch to decaf or an herbal tea with little or no coffeine.
– Eat fresh fruits, vegetables and whole grains that are free if refined sugar, such as apples,grapes,carrots,broccoli,brown rice or whole grain breads.
– eat plenty of low-calorie protein, such as chickrn,fish,whole grains, legumes, dark leaf vegetables or low-fat dairy. These proteins are a better source of energy.
This is the best-known, scientifically-proven way to significantly reduce stress. You’ll be amazed at how mush easier it is to overcome stress if you exercise regularly. Here are some ideas to try:
– aim for a least thirty minutes per day of moderate activity.
– Take the stairs instead of the elevator.
– Park a little further away from the entrance of a store.
– Go Swimming. Try your local pool, a nearby lake or a friend or relative’s home.
– Stretch, lower your shoulders to help relax.
Be more consciously aware of the tension that is quick to accumulate in your shoulders and neck region.
Try a Massage
Go to your local spa for a great massage. Undoing the body knots is a good pathway to undoing the mind knot.
Relaxing Your Mind
Positive thinking isn’t about wishful or dreamer thinking; it’s about making the most of the situations that you find yourself in and avoiding any tendency to add negative overlays. Teach yourself to step back and see the “big picture” when you’re in the thick of things that don’t seem to going well. Recognize that most problems are temporary, and minor setbacks on the path to achieving larger goal.
Find a quite placed when you are feeling overwhelmed and pamper yourself.
– Draw a warm bath. light candles around tha tub, dim the light, add bubbles or lavender, if desired.
– Lie on your bed or sofa. play some soft music or nature CDs. Relaxing listening to ocean waves, waterfalls or birds.
– Imagine a personal paradise. Close your eyes and envision a different setting. What do you see around you? it there a breeze?What do you hear-birds or water? Imagine the claming sound of ocean waves reaching the shore. Enjoy a moment in your special place.
– Even the stall of a bathroom at work is an ideal “quite spot” for a breather if you have no other place to go.
– Read a good book. Curl up on the couch with a blanket and a cup of charmomile tea.
Remove all the thoughts and emotions from your mind by concentrating on your breathing. Meditation takes you into focusing on your whole being as a form of relaxation, rather than just focusing on one area of your body as any other relaxation technique tends to do. It take a while to master, but it is wellworth the effort.
– Begin with a sitting posture of a minimum of 15 minutes per session, and build up to 45-60 minutes per session.
– Try to meditate regularly.
– Find a respected mentor if you are having difficulty learning meditation by yourself.
– Avoid being intense, competitive, or frustrated about meditating-all od these emotions defeat its purpose.
Do Activities or Hobbies that relax you
– Get your mind off the things that normally stress you out. You may just need a break every now and then.
– Use music as relaxation therapy.Play it as loudly or as softly as you like,whichever clams you the most.
Go on the positive offensive and reach through to people who seem down and negative. Caring touch reduces stress ans promotes relaxation. Say hello and goodbye to your friends and family members with a hug, and don’t be afraid to comfort someone with a hug, or ask a hug when you’re feeling overwhelmed.
Spend Time with People
Who radiate warmth and with whom you can truly connect. Contact with positive-thinking and joy us people broadens your capacities enormously and helps you to feel more relaxed and happy.
Ways to Calm Down
Find a diversion
Remove yourself from the situation
by Priscillia Chong 200H TTC weekday Jan/Feb’2014