How To Let Go Of Negativity And Stress
Truly effective stress management involves a mix of habits and thought patterns that minimize the stress you encounter in life and increase your ability to cope with the stress you must face. There are several habits that can increase your resilience to stress, including meditation, exercise, focusing on the positive, and surrounding yourself with positive and supportive people, to name a few.
While building your resilience to the inevitable stress you must face in life can go a long way in helping you to stay balanced with stress, it’s by no means the only route to stress relief, nor should it be. Cutting out stressors whenever possible is always a good idea. Letting go of our own self-defeating habits is another important strategy. You may not even be aware of all the ways in which you self-sabotage, so here is an important refresher course.
Releasing grudges, negative perspectives, toxic relationships, and other vessels of negativity in your life may feel difficult at first, but once you have started to release your grip, letting go becomes increasingly easier.
The following are some of the more stress-inducing things you may be holding onto, with some proven strategies for releasing them from your life.
Letting Go Of Stress: Using Yoga And Other Meditative Movement Activities To Relieve Stress
Jeni Green, MS Graduate Student, Arizona State University School of Nutrition and Health Promotion
We can say with 100% confidence that everyone reading this article has experienced some type of stress in their life. Being alive means having to face challenges that threaten our feelings of comfort and/or safety. Some of you may be thinking, So what? We all have stress. Sure, occasional stress may not be a big deal. It becomes a concern when stress is experienced over the long-term and becomes chronic. Over time, repeated stress responses can take a toll on the body and may cause the development of mental health issues or physical ailments such as headaches, high blood pressure, pain, or trouble sleeping .
Some individuals may cope with stress in unhealthy ways and engage in addictive or risky behaviors such as smoking, alcohol or drug abuse, gambling, over/under eating, or taking prescription or over-the-counter medications. These types of coping strategies may only provide temporary relief and act as a Band-Aid to make you feel better.
Healthy ways to feel less stress include exercise or walking, listening to music, praying, or participating in yoga or meditation. Recently the use of Meditative Movement Activities are becoming more popular as a healthy way to relieve stress.
What are Meditative Movement Activities?
What is Yoga and Tai Chi?
How Much Worrying Is Too Much
Worries, doubts, and anxieties are a normal part of life. Its natural to worry about an unpaid bill, an upcoming job interview, or a first date. But normal worry becomes excessive when its persistent and uncontrollable. You worry every day about what ifs and worst-case scenarios, you cant get anxious thoughts out of your head, and it interferes with your daily life.
Constant worrying, negative thinking, and always expecting the worst can take a toll on your emotional and physical health. It can sap your emotional strength, leave you feeling restless and jumpy, cause insomnia, headaches, stomach problems, and muscle tension, and make it difficult to concentrate at work or school. You may take your negative feelings out on the people closest to you, self-medicate with alcohol or drugs, or try to distract yourself by zoning out in front of screens. Chronic worrying can also be a major symptom of Generalized Anxiety Disorder , a common anxiety disorder that involves tension, nervousness, and a general feeling of unease that colors your whole life.
If youre plagued by exaggerated worry and tension, there are steps you can take to turn off anxious thoughts. Chronic worrying is a mental habit that can be broken. You can train your brain to stay calm and look at life from a more balanced, less fearful perspective.
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Investigate The Experience With Intimate Attention
Now begin to explore what youre feeling more closely. You might start with physical sensations. Does the stress seem to be centered in any particular part of your body? Are you experiencing sensations of heat, pressure, tensed muscles? What about the emotions youre experiencing. Anger? Fear? Grief? Shame? Also examine the results of your self-investigation. Is it helping you let go of the stress or bringing up more painful or unpleasant emotions? As part of this step, the meditation teacher Tara Brach recommends asking the place of your deepest hurt, What do you want from me? What do you need from me? If an answer comes to you, respond accordingly, sending love, acceptance or friendship to the part of you that hurts.
What Youre Struggling With
Why do we get stressed out, feel anxiety or feel overwhelmed?
Because we want the world to be calm, orderly, comfortable, and the world isnt going along with those wishes. Things are out of control, not orderly, not simple, full of interruptions and unplanned events, health problems and accidents, and things never go as we planned or imagined.
But this is the way the world is the stress comes not because the world is messy and chaotic, but because we desire it to be different than it is.
We have ideals for how other people should be, how we should be, how everything around us should be. These ideals arent a problem the is that we are attached to these ideals. And this attachment causes us stress.
The good news is that we can let go of our attachment, and the world doesnt need to change one iota. We can let go, and in doing so we let go of our stress.
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A Guide To Letting Go Of Stress
By Leo Babauta
We all deal with stress on a daily basis whether its the stress of being busy and overwhelmed at work, having to deal with personal crises, traffic, relationships, health, finances stress can be a big part of our lives.
And stress has some strong effects: it makes us less happy, less effective, less open-hearted in our relationships, it tires us out, makes us less healthy, and can even create mental health issues if it rises to levels of anxiety.
So lets look at how to let go of stress, whenever we notice it.
Hang Out With Friends
Spend time around the people you love the most. Talk to them about the crap going on in your life. Let all of it out, and then move on.
Sometimes, the best thing you need is listening ear. One that doesn’t judge, and supports you no matter what. Hanging out with good friends will help you let go of the negative feelings you have, so you can feel less stressed.
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Letting Go Of Tension Means Body First Mind Second
Relieving tension is a first step in relieving stress and creating a state of relaxation. Tension in the body encourages stress and vice versa. Mistakenly, many people think stress has to be first confronted in the mind, then the body will relax. Eastern traditions find this not to be true. In traditional yogic practices, yoga- a series of stretches coordinated with the breath- is the preparation for meditation. Meditation, an act which largely takes place in the mind, is more difficult when the body is tense and unrelaxed. Most mindfulness practices begin with a body-scan technique where tension is noticed throughout the body and let go of.
Tension means hurry, fear, doubt, Osho Times contributes to Huffington Post India. Tension means a constant effort to protect, to be secure, to be safe. Tension means preparing for tomorrow nowafraid tomorrow you will not be able to face the reality Comparing tension to a hangover, the author writes, Tension means the past that you have not lived really but only somehow bypassed it hangs, it is a hangover, it surrounds you.
If you become capable of relaxing the body voluntarily, then you will be able to help your mind relax voluntarily, the author writes. The mind is a more complex phenomenon. Once you have become confident that the body listens to you, you will have a new trust in yourself.
Physical Relaxation Techniques:
Tired Of The Daily Grind
Are you always trying to swim upstream?Does everything you look at feel like a struggle to you?
Are you working too hard for too little reward?
If you answered yes to most of these questions, then you have probably fallen into the trap of most people, which is thinking they can FORCE things to happen instead of letting the stress go, letting the inspiration flow and letting your universal energy lead you in the right direction.
But dont worry you will not be alone in using this approach to pursue your dreams and goals. Most motivational speakers will tell you that taking ACTION is the key to getting things done. You need to be laser focused, create some SMART goals, make lists of things to do to set you on the path to your destination and then, one day, with supreme effort, dedication and hard work, you will achieve your goal.
And then I learned something that changed my life. I learned to just trust, to let go and go with the flow.
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Stress Cycle Phase 5 Vulnerability To Stress Soars
This last part of the stress cycle. Here your body is physically suffering and your mind and emotions are working overtime to deal with things. By this point, youre leaving yourself wide open to yet another attack.
Think of it in the simplest of terms. Lets say you started your day off stressed because you overslept and got caught in traffic, missing an important meeting at work. All day long, you were hit with demands from your boss, and by the time you left, you were exhausted and just wanted to go home.
But when you got home, you encountered an unhappy spouse, crying children and a big mess to clean up. Youre already worn down, so instead of being able to face this new bout of stress sensibly, your reaction is worse you lash out and may end up in tears.
Thats how the stress cycle works, even if its on a longer timeline. Every day that you have to survive a stressful episode where you dont get to enjoy your day, laugh and smile is another brick in the wall of overwhelm.
Eventually, and It may be the same day or a week from now, youll be hit with another incident and youll handle it a little worse than you would have before. Its almost torturous how we allow stress to run our lives.
Quick Ways To Reduce Stress
Taking care of your long-term mental and physical health is an important part of stress management. However, there isnt always time to take a nap, hike a fourteener, or read a novel. Thus, here are 25 ways to reduce stress in five minutes or less. From eating chocolate to meditating, there is a quick stress-relieving tactic for everyone.
1. BreatheSlow, deep breaths can help lower blood pressure and heart rate. Try pranayama breathing, a yogic method that involves breathing through one nostril at a time to relieve anxiety. The technique is supposed to work the same way as acupuncture, balancing the mind and body.
2. Listen to Music No matter what the song, sometimes belting out the lyrics to a favorite tune makes everything seem all right. If youre in a public place, just listening to music can be a quick fix for a bad mood. Classical music can be especially relaxing right before bedtime.
3. Take a Quick Walk When youre feeling overwhelmed or having trouble concentrating, go for a quick stroll around the block. Youll get the benefits of alone time, physical activity, and a few minutes to gather your thoughts.
4. Find the Sun If its a sunny day, head outside for an easy way to lift your spirits. Bright light can be an effective treatment for people who suffer from depression, and can even cheer up otherwise healthy people.
8. Rub Your Feet Over a Golf Ball You can get an impromptu, relaxing foot massage by rubbing your feet back and forth over a golf ball.
12. Be Alone
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Recognize What You Cant Control
In life, we want to take control of everything. From our emotions to the direction in which our lives are going, we all try our best to get what we want out of life.
However, this isnt possible in every situation. Our most intricate plans have a way of falling apart, regardless of how much hard work we put into them.
When we are unable to realize our goals, it can lead to feeling frustrated, hopeless, and worried about how things will turn out after our initial attempts have failed.
Though these moments can be a major letdown, if you find yourself feeling this way, you must understand that you cant control everything in life.
From other people, to the weather, to relationships, you can only control your own actions.
While this realization may seem frustrating to some people, in reality, it is rather freeing.
Being able to let go of any feelings of guilt, frustration, and stress caused by not feeling in control will give way to feeling more confident about your choicesthe only thing you can control.
How Can I Better Cope With Emotional Stress
There are many techniques that can be tried to help you better manage your emotional stress. Try one or more of the following:
Take some time to relax: Take some time to care for yourself. Even if you can devote only five to 15 minutes a few times a day to relax, take a break from reality. What activity helps you relax? Some ideas include:
- Read a book.
- Take a walk. Practice yoga.
- Listen to music, sing along to a song or dance to music.
- Enjoy a soothing bath.
- Sit in silence with your eyes closed.
- Light a scented candle.
Practice mindfulness: Mindfulness is learning how to focus your attention and become more aware. You can learn to feel the physical changes in your body that happen in response to your changing emotions. Understanding this mind-body connection is the first step in learning how to better manage your stress and how emotions affect your body. Mindfulness can also help you focus your mind on the immediate what can I do to bring my mind and body to a place of calmness. If you can figure out what helps you feel more calm and relaxed in that moment, you know youve figured out one of your stress triggers and what works to manage it.
Distract your mind and focus on something else: Focus your mind on something other than whats causing your stress. Do something fun. Watch a funny movie, play a game, engage in a favorite hobby . Volunteer for an activity to help others. Do something with people you enjoy.
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Tip : Make A List Of Everything New That Has Come Into Your Life In The Last Year People Places Things Experiences
This is an easy one and is and extension of being grateful for things. Life changes and every day is bringing us to new awarenesses, people and places. If you sit down and make a list of all the new things, people and places you have come into contact with in the last year, youll start to realise that everything changes all the time, and that letting go and going with the flow is how it is meant to be. We are not meant to cling dramatically to the last branch on the bank when the stream is pulling us down stream. Were meant experience new places, meet new people and attract new things. When you realise this, its easier to let it happen.
How Can I Relieve Anxiety Instantly
When youre in a loop of negative, anxious thoughts, you often want to find a solution right now.
It might seem the opposite of what you should do, but to release worries immediately, you may want to lean into your feelings and the present moment.
You can do this by noticing your:
- Inner world. What are you feeling and thinking?
- Outer world. What can you observe by your senses? What do you see, feel, smell, or hear?
- Breath. Focus on when you breathe in and out, feeling how it fills and empties your lungs.
Other ways to relieve anxiety quickly include:
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Ways To Let Go Of Stress And Find Yourself
STRESS. We face it every day. Theres external stress via work, from family and internal stress that includes feelings we bottle like regret, doubt and fear. Keeping stress around can do 1 of 2 things. First, it can unground you, causing you to actually feel unhappy. Second, it can manifest as illness in the body. These illnesses include heart disease, asthma, obesity, diabetes, headaches, depression and anxiety, gastrointestinal problems, Alzheimers disease, aging and the worstpremature death.
So then whats the point of holding onto something that can kill you?
In the process of letting go, you will lose many things from the past, but you will find yourself. Deepak Chopra
Part of this letting go process can be jarring, confusing. How? Where to begin? The best way is to take steps so you let go of what doesnt serve you as you begin to serve your heart with the happiness you truly deserve.
Here are 30 ways you can self-love and fully find freedom:
1. Watch nature. Concentrate on the opening of flowers, the smell of earth, feel of the ocean and allow perspective to settle in.
2. Talk to an old person about whats important in life. 80+ years later, they usually have a better view of what to focus your energy on.
3. Let go of all thoughts that make you feel small and listen to the ones that empower you.
4. Get rid of any guilt, especially in achieving your goals or doing something you truly want to do.
8. Stop worrying about whats not in your control.