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09/Jul/2019

Exercises for Relieving Stress & Anxiety

1) Rhythmic Movement and Mindful Exercise

Exercising may not provide the soothing effects but indulging in some rhythmic exercises will get make your body flexible by doing a repetitive kind of movements. Some of the examples are:

Running, Walking, Swimming, Dancing, Rowing, & Climbing, etc.

Just like meditation, mindful exercises are very helpful in actively involving a person in the present moment, paying attention to how your body is feeling in that present scenario, apart from your daily concerns, worries or tensions.

In order to deviate your mind from the negative thoughts, feelings or tensions just try to focus on the sensations in your limbs, feel the breathing along with your movement, instead of playing music or watching TV while exercising. While walking, feel the presence of your feet touching the ground, rhythm of your breath, and the wind passing against your face.

While doing the intense training at Gym, feel all the movements of your body with your breathing and start paying attention towards how your body feels when you raise and lower down the weights.

 

2) Visualization

Visualization is guided imagery or a variation of traditional meditation which involves visualizing a scene which makes you feel free, peaceful, tense-free, and relieves your anxiety.

You can practice visualization on your own or with a therapist (or an app or audio download of a therapist) guiding you through the imagery.

You can do the visualization on your own or under the guidance of a therapist. For doing the visualization on your own, you can practice it in the silence by using the listening aids, such as soothing music or can read any motivating & inspiring book.

 

        Practicing Visualization

  • Close your eyes and imagine yourself at some of your favorite or any restful place. Imagine it as vividly as you can: everything you see, hear, smell, taste, and feel. Just “looking” at it in your mind’s eye like you would a photograph is not enough? Visualization works best if you incorporate as many sensory details as possible. These activities may include:

 

  • Seeing the sun setting over the water
  • Hear the birds singing
  • Smelling the pine trees
  • Feeling the cool water on your bare feet
  • Tasting the fresh, clean air

 

  • Now enjoy the feeling of your worries drifting away as you slowly explore your restful place. When you are ready, gently open your eyes and come back to the present.

 

  • You may sometimes lose the track of where you were during the visualization session. But this is normal. You may also experience feelings of heaviness in your limbs, muscle twitches, or yawning. But don’t worry as these are normal responses.

 

Also Read: Top 5 stress Relaxation Techniques

 

3) Yoga and Tai Chi

 

  • Yoga

Yoga includes a no. of moving and stretching poses based on deep breathing. By doing yoga postures it helps in correcting the balance, body posture, flexibility, and stamina. Not only this practicing yoga also relieves the mind by generating the positive energy and thoughts, Since it’s combined with breathing, therefore it also helps in purifying the soul.

  • Tai Chi

Tai chi is different from yoga which is a non-competitive and a series of the slow self-paced system of gentle physical exercise and stretching movements aiming majorly the elder & old aged people who are recovering from injuries or in a state of some medical problem that they just want to remain fit.

4) Self-Massage

You might be already aware of the benefits of a professional massage being done at Spa Center that it helps in detoxifying, relieves your pain, boosts energy level, reduces your stress level, and enhances the mood by releasing dopamine which further improves your sleep.

However, instead of visiting the spa centers, you can do self-massage at night before sleep for a restful night by using some aromatic oils, scented lotions, pain oils to relief from all the body aches due to a hectic schedule or after an intense evening workout.

5) Starting a Regular Relaxation Practice

  • It may take some time to excel the basics of these relaxation techniques but it’s not that much difficult as it seems to be. According to the Anxiety therapists and other experts, just sparing 15-20 min. of your schedule is enough to get in practice. However, for reaping the benefits to the maximum, it is important to practice it at least for 30 – 60 min.
  • Set aside time in your daily schedule.  Try to fix a specific time out of your busy schedule for your practice but if your schedule is tightly packed then, just remember that many of the relaxation practice techniques can be performed while doing the other tasks.

For e.g. you can do meditation while traveling, practice yoga or tai chi break during your lunchtime, etc.

  • Make use of Smartphone apps and other aids.

You can also make use of different fitness apps by downloading them on your smartphones for tracking your daily fitness regime, your progress report, etc. and even learn the different exercises and relaxation techniques.

  • Don’t practice when you’re sleepy

After practicing these techniques, they will make you feel so relaxed a relinquished that you start feeling sleepy. However, for reaping the maximum benefits you should practice them when you’re fully alert and try not to practice them after a heavy meal.


24/Jun/2019

4 Natural Techniques to Reduce Stress & Anxiety

 

4 Natural Techniques to Reduce Stress & Anxiety

 

1) Deep Breathing

Deep breathing is one of the best & powerful techniques which is easy to learn and can be implemented anywhere easily, providing a quick way to keep your stress level under check. Deep breathing is also one of the corn stone element/pillars of many relaxation practices and can be best implemented with other relaxing elements like- aromatherapy & music.

  • Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
  • Sit comfortably by keeping your back straight and put one of your hands on your chest and other on your stomach.
  • Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
  • Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
  • Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
  • If you find it difficult breathing from your abdomen while sitting up, try lying down. Put a small book on your stomach, and breathe so that the book rises as you inhale and falls as you exhale.

 

Also, read the other Top 5 Stress Relaxation Techniques

 

2)  Progressive Muscle Relaxation

Progressive muscle relaxation can be combined with deep breathing for additional stress relief. It is a procedure in which you put tension on a different group of muscles by contracting them and then release that tension by loosening that group of muscles. This will provide complete relaxation in different parts of the body and also your mind.

         Practicing Progressive Muscle Relaxation

  • If you’re suffering from any kind of medical problems like- muscle spasms, backache, depression, or any past record of other diseases then, you must consult your doctor/physician to avoid the aggravation in your tensed muscles.
  • Below are some of the muscle relaxation techniques which can help you in overcoming your stress –
  • Loosen clothing, take off your shoes, and get comfortable.
  • Take off your clothes, remove your shoes and feel comfortable.
  • Exhale in & out for deep breathing.
  • When you get comfortable then, just try to deviate your attention towards your right foot and take your time to see how it feels.
  • Now, put some pressure on your right foot to increase some tension by squeezing it as tight as you can and then, hold it up to the count of 10.
  • Now relax your foot and start focusing on the tension passing from your foot and feel the pain after leaving it loose.
  • Now just breathe deeply by staying in that relaxed position.
  • Now just shift your concentration towards your left foot, and follow the same procedure of contracting & releasing the muscles.
  • Move slowly up through your body, contracting and relaxing the different muscle groups.
  • It may take some practice at first, but try not to tense muscles other than those intended.

3) Body Scan Meditation

Body Scan meditation is a type of body relaxation technique which helps in relaxing the whole body by various techniques like through aromatherapy, acupressure, body massage or other treatments. In these kinds of techniques, the purpose is to make you feel relaxed and fee all of your body parts for a complete mind and senses relaxation.

          Practicing Body Scan Meditation

  • Lie on your back while keeping your legs uncrossed and keep your arms relaxed at your sides, remaining your eyes open or closed depends on you. Now focus on your breathing for at least 2-3 minutes until you feel relaxed.
  • Turn your focus to the toes of your right foot. Notice any sensations you feel while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for one to two minutes.
  • Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. After one or two minutes, move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg. From there, move up the torso, through the lower back and abdomen, the upper back and chest, and the shoulders. Pay close attention to any area of the body that causes you pain or discomfort.
  • After completing the body scan, relax for a while in silence and stillness, noting how your body feels. Then slowly open your eyes and stretch, if necessary.

4) Mindfulness Meditation

Mindfulness meditation is a form of meditation which deviates a person’s mind from the past activities or any kind of worry/tension about the future by switching into the present activities to focus on what’s happening right now, enabling the individual to be fully engaged in the present moment.

 

Apart from these above general Relaxation Techniques, you must also seek  Anxiety & Stress Therapist’s Advice for better and quick recovery just like when a person is sick or suffering from any disease then, following a  healthy diet is good but without doctor’s advice & proper medication, he/she can’t be cured.


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24/Jun/2019

Top 5 Stress Relaxation Techniques

 

 

What is Relaxation Response?

 

When the anxiety and stress get increased more than your tolerance levels then you’re nervous system gets affected due to over secretion of hormones like- adrenalin, and cortisol, etc. and in this situation when your body gets flooded with these chemicals then, it prepares you for “fight or flight” i.e. a response which is triggered by the release of hormones that prepare your body to either stay and deal with a threat or to run away for safety. But, when your body experiences this stress on a regular basis then, it can cause wear and tear in your body and indirectly affects your emotional and physical health.

No one can avoid all the stress easily but you can overcome its harmful side-effects by learning how to relieve yourself by diverting your mind and by engaging in those activities which calms your mind and nervous system and brings your mind and body in a state of equilibrium.

 

When the Relaxation Response is activated, your:

 

  • heart rate slows down
  • breathing becomes slower and deeper
  • blood pressure drops or stabilizes
  • muscles relax
  • blood flow to the brain increases

 

In addition to its calming physical effects, the relaxation response also increases energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and boosts motivation and productivity. Best of all, anyone can reap these benefits with regular practice. And while you may choose to pay for a professional massage or acupuncture session, for example, most relaxation techniques can be done on your own or with the aid of free audio downloads or inexpensive Smartphone apps.

The important thing to remember is that simply laying on the couch, reading, or watching TV—while sometimes relaxing—isn’t enough to produce the physical and psychological benefits of the relaxation response. For that, you’ll need to actively practice a relaxation technique.

 

Finding the Best Top 5 Stress Relaxation Techniques for you!

 

Top 5 Stress Relaxation Techniques

There is no single relaxation technique that is best for everyone. The right relaxation technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind and interrupt your everyday thoughts to elicit the relaxation response. You may even find that alternating or combining different techniques provide the best results. How you react to stress may also influence the relaxation technique that works best for you:

Although there is no fixed technique/ procedure that suits for everyone but choosing the right technique depends that it should meet your lifestyle, focus on your mind and affects your everyday thoughts positively to elicit the relaxation response. There are various alternate techniques for combating with the stress and anxiety but before applying any technique you should also check what is your response in an extremely stressful situation after using that technique because your behavior also influences the relaxation technique that works best for you:

 

1) The “Fight” Response

In the situation of intense anger, agitation or when you are under extreme stress, you will automatically seek for the best stress relieving activities that calm you down, such as meditation, progressive muscle relaxation, deep breathing, etc.

2) The “Flight” Response

When you’re deeply depressed, withdrawn, or under extreme stress than in this situation, you would respond to best stress relieving activities which are stimulating as well as boost your nervous system also. These activities could be cardio, stretching/polymeric exercises, massage and power yoga.

3) The Immobilization Response

Whenever you’re under the acute stress, anxiety or if you’ve just come from trauma or life-threatening accident then, your first response would be to deal with it by arousing your nervous system so, that you can easily employ the stress relieving techniques. For this you need to indulge in those activities that engage your entire body such as running, dancing or tai chi, and perform it mindfully, feeling the sensations in your limbs as you move.

4) Deep Breathing

Deep breathing is one of the best & powerful techniques which is easy to learn and can be implemented anywhere easily, providing a quick way to keep your stress level under check. Deep breathing is also one of the corn stone element/pillars of many relaxation practices and can be best implemented with other relaxing elements like- aromatherapy & music.

  • Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
  • Sit comfortably by keeping your back straight and put one of your hands on your chest and other on your stomach.
  • Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
  • Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
  • Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
  • If you find it difficult breathing from your abdomen while sitting up, try lying down. Put a small book on your stomach, and breathe so that the book rises as you inhale and falls as you exhale.

5) Progressive Muscle Relaxation

Progressive muscle relaxation can be combined with deep breathing for additional stress relief. It is a procedure in which you put tension on a different group of muscles by contracting them and then release that tension by loosening that group of muscles. This will provide complete relaxation in different parts of the body and also your mind.

However,  the above-mentioned techniques are just some general techniques which can help you in getting relief from your stress and anxiety but for professional advice, you can visit any experienced stress and anxiety therapist in your nearby area.


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