Exercises for Relieving Stress & Anxiety

1) Rhythmic Movement and Mindful Exercise

Exercising may not provide soothing effects but indulging in some rhythmic exercises will get make your body flexible by doing repetitive kinds 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, the rhythm of your breath, and the wind passing against your face. While doing the intense training at the Gym, feel all the movements of your body with your breathing and start paying attention to 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 that makes you feel free, peaceful, and tense-free, and relieves your anxiety. 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 silence by using the listening aids, such as soothing music or can read any motivating & inspiring book.

Practicing Visualization

  1. 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:
  2. Seeing the sun setting over the water
  3. Hear the birds singing
    • Smelling the pine trees
    • Feeling the cool water on your bare feet
  4. Tasting the fresh, clean air

ANow 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.

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 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 slow self-paced systems 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 and 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 a self-massage at night before sleep for a restful night by using some aromatic oils, scented lotions, and pain oils to relieve 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 at the basics of these relaxation techniques but it’s not as difficult as it seems to be. According to anxiety therapists and other experts, just sparing 15-20 minutes of your schedule is enough to get in practice. However, for reaping the benefits to the maximum, it is important to practice it for at least 30-60 minutes.
  • Set aside time in your daily schedule. Try to fix a specific time out of your busy schedule for your practice. If your schedule is tightly packed, remember that many relaxation practice techniques can be performed while doing other tasks.
    • For example, you can do meditation while traveling, practice yoga or take a tai chi break during your lunchtime, etc.
  • Make use of Smartphone apps and other aids.
    • You can download different fitness apps on your smartphones for tracking your daily fitness regime, progress report, etc., and even learn different exercises and relaxation techniques.
  • Don’t practice when you’re sleepy.
    • After practicing these techniques, you may feel so relaxed and 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.
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