5 Stress Management Techniques
14/03/2012
Focussing on body and mind holds the key to success.
Most people encounter stressful events daily. When someone is under chronic stress at work or at home, methods are needed to help alleviate the stress so the body and mind can relax. When stress and anxiety profoundly affect the activities of daily living, it is important to seek professional help through a psychologist or counsellor.
Deep Breathing
Deep breathing begins by sitting in a comfortable position. Breathe in through the nose and out through the mouth. While inhaling, the abdomen should be expanding. This indicates that the lungs are expanding on inhalation and that the breath is a fuller breath. Inhaling slowly and focusing on the breath is recommended. Some people will benefit from lying down and practicing the breathing. Deep breathing exercises even for a few moments can help with stress.
Progressive Muscle Relaxation
While closing your eyes, tense your muscles for a few seconds and then release. This should be done one muscle at a time, starting with the feet and working your way up to the face and head. Focusing on the relaxation of the muscle and letting go of tension is the key to this exercise.
Meditation
Focusing on the moment rather than on the past and future can help with stress. Meditation can start with sitting in a comfortable position in a quiet room. Focusing on an object or on breathing is recommended. When the mind begins to drift to other thoughts, bring it back to the present and on the object of concentration. Playing relaxing music in the background might be enjoyable for some. Others will find dimming the lights will help concentration.
Visualisation
Visualise yourself in a place where you are free from stress. Before beginning, a time, place and event where you were stress-free should be selected to visualise. An example would be at the beach on vacation on a sunny day. Closing your eyes in a quiet, possibly dark room, think of what it was like to be at the beach. Identify what your senses felt, tasted, saw and smelled.
Exercise
Exercising helps your mental and emotional health. It gives anyone the chance to take care of themselves for a few minutes and helps to relieve stress. Some persons prefer going to the gym or running. Taking the time to exercise regularly can help with stress, increase stamina and help prevent chronic illnesses.