7 keys to stress management
buy modafinill uk п»їStress is one of the great evils of the contemporary world, especially in the most developed countries. It is not easy to remain calm in a world that runs at mind-boggling speeds thanks to technology. Nor is it easy to tolerate the large doses of noise and hostility in big cities. Even if some people have a great capacity for habituation, managing stress is no easy task.
In the medium and long term, stress causes serious damage to both mind and body. Many physical illnesses are the result of this unpleasant state. Stress also blocks, prevents clear thinking and can affect human relationships.
As long as it is not too serious, it is possible to manage stress with a few simple measures. It all comes down to taking a break and applying one or more of the following tips.
"Rest. A field that has rested yields a bountiful harvest."
-Ovidius-
1. Identify when stress beginsRecognizing stress is not as easy as it might seem at first glance. Often, we only manage to grasp it when it reaches a high level. Stress manifests itself physically and emotionally. It can have an increasing intensity, or it can remain latent.
The physical signs of stress are muscle tension, especially in the jaw, neck and shoulder area. There is also tension in the face and usually the lips are tight. Emotionally there is a feeling of irritation, mixed with distress. These sensations tell you that it is time to take a break.
2. Apply breathing techniquesBreathing is a means at hand that can be applied at any time or situation to manage stress. It is an excellent mechanism for regaining serenity. Slow, rhythmic breathing has been shown to activate the vagus nerve. It moderates stress responses.
Simply get into the most comfortable position you can and begin to breathe in very deeply. Try to perceive how your lungs fill with air. Then, exhale the air, very slowly. In just two or three minutes, your stress level will be reduced.
3. Divert your attentionStress is associated with attack or flight responses. Therefore, when it occurs, attention is directed to the sources that gave rise to the stress. The more you fixate your mind on those sources of restlessness, the more stressed you are going to feel.
That is why it is urgent that you make an effort to divert your attention. Look at an object in your environment. Try to describe it mentally, as detailed as possible. Then repeat this same exercise with two other objects. This will help manage stress, regulating your impulses and broadening your immediate emotional outlook.
4. Look at a relaxing imageImages communicate sensations and impregnate them in the observers. That's why it's good to always have a photograph or painting with a relaxing image at hand. The most suitable are landscapes, especially if they are of lonely places, cold weather and lots of greenery or lots of water.
When you feel that there is a lot of stress, looking at these images is a great help for you to relax. It is also a way to focus your mind on something pleasant, which has the effect of reducing restlessness.
5. Reinterpret the experienceSometimes, knowing that you have stress makes you more stressed. You detect that you feel too much anxiety and you want to get rid of it as soon as possible. As it is not always easy, this makes you more anxious instead of calming you down. That is why it is important that when we identify and accept that we have stress we put in place a series of useful mechanisms to reduce it and not costly and frustrating strategies that will only raise this level of activation.
Try to recognize all the expressions that this state produces in you. How is your body? What posture are you adopting? How is your heart beating? What kind of thoughts come to your mind? These and other such questions will help you reinterpret what you are feeling. When that happens, the feeling of tension gradually dissipates.
6. Adopt an anti-stress physical postureYou should know that there are stress postures and anti-stress postures. The former are, for example, sitting with your legs crossed in a convoluted way. Also moving one or both legs at a fast and steady pace. The back is more hunched and the muscles of the face very tense.
Standing upright, with your back very straight and making movements with your face will help reduce stress. It is a position that brings confidence and security. According to a study by Health Psychology, this posture also inhibits cortisol production.
7. Do a simple hand exercise
It has been proven that closing the fists of both hands with great force and then extending them is an exercise that helps reduce stress. It is an aggressive gesture and therefore helps to release tension in times of great anxiety.
All these little tricks are actually very effective in managing stress. It is normal to feel stress in today's world, especially if we live in big cities. The important thing is not to let stress invade us and apply the tools to control it, when it arises.
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