By: Cheryl Hitchcock
If you are experiencing stress and anxiety, there are relaxation techniques to help manage the symptoms. One of the most important things you can do right now is to start a list of healthy action items you can do next time you are overcome by stress.
Also, keep in mind that some stress and anxiety is a normal part of life, so trying to avoid it can cause problems to escalate. Instead, learning some solid techniques for stress management can help you to live longer, deal with conflict, and have a more balanced life. Try out the following relaxation techniques and consider adding them to your stress-free list.
1. Learn to breathe properly by doing deep breathing exercises. This is a powerful way to restore peace and calm. If situations get out of control, rather than reacting immediately, use deep breathing to embrace a more centered state.
- Take in a full breath through the nose, so that your stomach and abdominal area stick out.
- Hold the full inhale for three seconds, then breathe out fully through the mouth.
- The breaths should be done slowly. You can mentally count to five while inhaling and exhaling.
- Try doing creative visualization while breathing, such as imagining a positive outcome to the stressful situation—and feeling the relief in your body.
2. Learn to be mindful through meditation. This technique not only helps to calm the mind and body, but it also teaches how to be more present. Meditation can help detach us from stressful situations, which helps them become easier to handle. This is one of the best ways to combat stress and anxiety.
- Plan a meditation practice into your daily routine, even if it’s only a few minutes a day.
- Try learning just one meditation technique, such as Buddhist Vipissana meditation and focus on quality time over quantity.
- An amazing benefit of meditation is that you can get in touch with a higher energy that can invigorate you and make you feel more peaceful.
- Yoga and prayer can also help reduce stress in a similar way to meditation.
3. Connect with nature, including spending more time outdoors and with pets to relax. Spending time with animals and the natural world brings with it many tools for relaxation. Simply observing the natural world slows down thoughts and helps us to become more objective, rather than reactive, to stressful events.
- Open your eyes and start observing what is around you, noticing how everything is connected together.
- The simple act of walking barefoot on grass brings with it a sense of being present. Try it next time you’re outside!
- Another simple act is to spend time with a family pet. This is incredibly calming and can add years to your life.
Try out these relaxation techniques and add them to your stress-free list. People can be stress free, anytime and anywhere, but it takes knowledge and practice. The most amazing part is these techniques don’t cost a thing!
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Author Bio:
Cheryl Hitchcock is an Author, Therapist, Coach, and Public Speaker. She works with the mind and the behaviours to overcome some of the most debilitating, negative, blocking behaviours that cause stress and stress related illnesses. Learn more at www.integritycounsellingservices.com.
