Deep Breathing vs. Shallow Breathing
Breathing deeply can help to reduce your stress and provide oxygen to
your brain to help you focus. Most people do not know how to "deep
breath" and so they end up breathing shallow breaths which can cause
hyperventilation.
Place your hand on your stomach and push your tummy out. Then breathe
deeply by watching your tummy and your chest rise. As you do it, think
of some aspect of the breathing, like your lungs expanding with air or
the air itself, passing through your nostrils. Hold it for three seconds
then exhale through your mouth. If you do five rounds of the deep
breathing three times per day you will greatly reduce your stress level.
Many people take the benefits of deep breathing for granted. It is an
integral part of stress reduction that cannot be ignored. And most
importantly, it gives the "racing mind" something to focus on other than
the stresses of the day. Breathing deeply is the ultimate distraction.
Muscle Relaxation
The process of slowly tensing and then relaxing muscle groups of your
choosing is very important also. It accomplishes two goals, it naturally
relaxes your muscles since you are probably very tense from stress and
it distracts the "racing mind" by helping it focus on something
different.
Stretch or tense muscle group for five to 10 seconds, and then
release the pressure. You can do this for the same muscle groups
multiple times. It's up to you which ones you choose. For example, start
with your feet and ankles and work your way up. Stretch and tense your
wrists, arms and shoulders. Then neck and face.
For the morning or evening stretch, lay flat on your back and cross
your right leg over your body and pivot your hips to follow it so that
your knee touches the floor. Do the same with the other leg. You can
also pull your knees up to your chest, etc.
Ground Yourself
Sitting and "white-knuckling" through your stress hoping it will go away
will only make it worse. The trick is to "ground" yourself in a
tangible activity that will bring you back to reality. It will remind
you that you are okay! Distract your mind by doing a concrete task
around the house like cleaning, washing, organizing a closet, etc. You
may read, or do a crossword puzzle or call a friend. Or, try running
your fingers along the teeth of your keys, squeezing a stress ball, or
holding any object in your hand that you can focus on, etc. Do not sit
home alone and do not watch TV.
Thought Replacement
Thought replacement techniques have been around for years and they
actually work if you know how to use them. When you experience a
negative thought that is causing you stress, say "stop" to yourself.
Write it down and then cultivate an alternative thought. Write the
alternative thought down even if you don't believe it will help.
Alternative thoughts are simple, more rational thoughts that give you
peace. They help you see the larger picture.
For example, if you think you will get fired from your job because
you were recently late for a very important meeting, stop that thought
immediately and replace it with a more rational thought: "I am only
human and can't always predict traffic. My self-worth is not dependent
on being a perfect employee."
Guided Imagery
Close your eyes and try to think of a safe place that represents peace
and calm. It could be your home, a beach, a forest, or being in the
presence of a loved one or your favorite pet. Then imagine going there
and embracing the experience with open arms. What are the sounds, smells
and the particular sights you see? Get specific and keep deepening the
details of the imagery until you feel your stress level come down. Try
this two times per day.
Accept your Anxiety
Cultivating radical acceptance of your symptoms of stress is the first
step towards reducing its power over you. Accept that that you are
scared, and scrutinize the negative thoughts you are having. Is it
danger or discomfort? Most of the time, our stress is the "anticipatory"
kind which is when we panic about things in the future that have not
happened yet or about things that will never happen.
Don't assume that just because you are stressed, there must be danger
lurking somewhere. Stress skews our thoughts and tricks us into
thinking that way.
Exercise
We all know that exercise releases endorphins which are responsible for
increasing your minds ability to elevate mood and feel good. Exercise
does not only mean heavy cardio activities or going to the gym for three
hours every day. It simply means being as active as possible like
taking a 15- to 30-minute walk once or twice a day. It can also mean
"light" cardio like bike riding, a short hike, playing tennis or golf.
It also means taking a yoga or Pilates class. The more you are active
the better you will feel. If you are a couch potato, your chances of
elevating your mood and reducing stress are slim to none.
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