Managing stress is very important for health. If you can practice the stress management, reduction and relief techniques, you can get rid of stress.
Stress Management Tips
Following are the stress reduction tips that will tell you how to relieve stress.
- Take deep breath for instant stress relief
Breathe deeply slowly and exhale out slowly. Deep breath helps you get plenty of oxygen and may give you instant stress relief. For better results, as you breathe out, speak "rel-a-a-a-a-a-x" in your mind very slowly. You can speak anything like 1-2-3-4-5 or Om or 5-4-3-2-1 or any God. Do it 10 times, you will feel stress relief immediately. Slow and deep breathing will bring your heart rate back to normal and will reduce your muscle tension. You can do it at any place, any time; on your desk, on your bed, while sitting, in a queue, on your computer chair, in office, in toilet, etc. This stress management technique isw very effective.Make it a habit to do it 4-5 times daily.
Follow the relaxation and meditation techniques to get relief from stress.
Breathing guru Andrew Weil, MD clinical Professor of medicine at the University of Arizona gives the following technique of breathing to relieve stress.
- Sit with your back straight.
- Place the tip of your tongue against the ridge just behind your front teeth.
- Inhale through your nose with your mouth closed to a mental count of four. Hold your breath for a count of seven.
- Exhale completely through your mouth, making a whoosh sound to a count of eight.
- Inhale again and repeat the exercise three times for a total of four breaths.
If you have trouble holding your breath, speed up but stick to the four-seven-eight count. Practice twice a day, but don?t do more than four breaths at a time for the first month; later you can work up to eight breaths. You may feel a little light-headed, but it will pass.
- Be organized. Manage time
One of the main causes of stress is poor time management. If you are organized, you can manage things in proper ways without putting pressure on you. Plan ahead. Make a schedule for the day, week and month. Include time for stress reduction as a part of your schedule.
- Know your stressors
Determine what events distress you. Try to avoid, eliminate or reduce these stressors, if possible. Determine how your body responds to the stress. See if you can reduce the intensity of your stressors. Plan your strategies to overcome these stressors. Remove your cause of stress or worries. If the reason is your office, discuss the problem with your colleagues and seniors. Don't keep the problem with you. Cconsider going on vacation for some days. If you are stressed due to non completion of tasks in time, then time management techniques may be helpful.
Change your perception of physical danger or emotional danger. Don't think and worry about things which may not happen at all.
- Talk to others
Involve yourself with others. Talk to your friends, family member, teacher, neighbor, or counselor. This will reduce sadness, loneliness, frustration and stress. Consider to offer your services to neighborhood or volunteer organizations.
- Be physically active
Physical activity plays a key role in reducing and preventing the effects of stress. When you feel nervous, angry or upset, release the pressure through exercise or physical activity. Take a walk for example. Or do any activity that you like most. Consider gardening, jogging, swimming, cycling, dancing, playing table tennis, mowing grass, playing with your dog or cat, or similar activities. Such activities can relieve your tension. Exercising with stress balls is good stress reduction technique.
- Eat healthy food
Eat healthy nutritious food daily.
Prunes are high in magnesium which releases happy hormones such as serotonin and can help reduce stress. Do not skip meals. Avoid smoking, caffeine and other stimulants. Always get enough sleep. Maintain your sleep times. Healthy eating and adequate sleep fuels your mind and body to cope with stress.
Aromatherapy & Stress
Many flowers have calming effects on the central nervous system, thereby relieving you of stress and increasing concentration levels. Some of these are also helpful in loss of memory, anxiety, creativity and lethargy. Some of the aroma oils that work best to relieve stress include Lavender oil, Neroli oil, Geranium oil, Basil oil, Fennel Sweet Oil, Rosemary oil
Put 1 or 2 drops of one essential oil, Lavender oil, Fennel Sweet Oil, Rosemary oil, etc on a cotton bud or tissue paper and place it near you.
Warning from Dr. Naresh Arora from Chase Aroma Therapy, "Taking care of the quantity is extremely important. If the right quantity can help you relieving the stress, an excess of a particular oil can affect BP levels - the person can go into depression, or can feel dizzy and can even faint at times. Less usage of these oils has a remedial effect while excess can be poisonous."
Stress Foods To AvoidYou should stop eating foods which can aggravate the stress. These high stress foods are: alcohol, butter, cheese, coffee, cocoa, coconut oil, egg yolks, junk foods, nuts, sugar, soft drinks, shrimps, tea, etc.
Stress Foods To EatSome foods are beneficial for stress. The anti stress foods include vegetables and fruits, prunes, Sprouted beans, soups, skimmed milk and yogurt, etc.
- Have a good cry
A good cry can bring relief to your stress. Crying is a part of the emotional healing process.
- Avoid alcohol, drugs and cigarettes
Smoking, alcohol and drugs do not remove the conditions that cause stress. They may give you only temporary relief. If you find yourself dependent on any of these, look up for some drug rehab facilites to give you the help you deserve.
- Laughter therapy is the best for stress! Laugh heartily with your friends or family members. Read jokes on the internet or from books.
- Hugging is good for stress relief.
Give a good hug to your beloved one; to your spouse, children grand children or pet. This melts away your stress.
- Know your capabilities & limits
You should be aware of your capabilities and limits. If a problem is beyond your control, don't try to do it. Do not want the things to happen your way that are not in your control. A major cause of stress is to control events on whom you have little or no power.
Also do not think that you are always right and you are the supreme. And do not think that other people also think your way. Your way of thinking may not always be right. Discuss the things in a friendly manner or in a compromising way. This will definitely reduce your stress.
- Negative thinking does not help
Negative thinking never pays. Do not think that the whole world is against you and all the people are making a conspiracy against you.
Stress & Meditation - Relaxation Topics
Meditation and relaxation
Relaxation response technique
Progressive muscular relaxation (PMR) technique
Normal Blood pressure