Schedule Rest Time And Be Generous About It
When we dont schedule things, we tend to make decisions based on how were feeling at any given moment. And while that can work for rest sometimes , other times it works against us. If you wait for the mood to strike or until you feel like you deserve to relax , you wont rest nearly enough. You have to carve it out on your scheduleeven if its just 15-minute bubbles here and there.
The most important part of scheduling rest: Be honest about what you want and need. You dont want to use scheduling as a tool to try to restrict yourself use it to protect your time. For example, if you know in your heart of hearts you really want a whole day on the couch doing nothing but marathoning your favorite comforting TV show, give yourself permission to do just that from the get-go. Dont block off an hour of time in hopes itll magically make you need less time unwinding and then beat yourself up when you inevitably press Next Episode over and over, anyway.
How To Practice Deep Breathing
- Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
- Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
- Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
- Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
If you find it difficult breathing from your abdomen while sitting up, try lying down. Put a small book on your stomach, and breathe so that the book rises as you inhale and falls as you exhale.
Spend Time With Friends And Family
Social support from friends and family can help you get through stressful times.
Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times.
One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called tend and befriend, and is the opposite of the fight-or-flight response .
Keep in mind that both men and women benefit from friendship.
Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety .
Having strong social ties may help you get through stressful times and lower your risk of anxiety.
Its hard to feel anxious when youre laughing. Its good for your health, and there are a few ways it may help relieve stress:
- Relieving your stress response.
- Relieving tension by relaxing your muscles.
In the long term, laughter can also help improve your immune system and mood.
A study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted (
Try watching a funny TV show or hanging out with friends who make you laugh.
Find the humor in everyday life, spend time with funny friends or watch a comedy show to help relieve stress.
Not all stressors are within your control, but some are.
One way to do this may be to say no more often.
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Get Your Head Below Your Heart
Put your head between your knees, or stand and hang your head and arms toward your toes. Getting your noggin below your heart has restorative effects on the autonomic nervous system , lessening your reactivity to the fight-or-flight response Papp ME, et al. . Increased heart rate variability but no effect on blood pressure from 8 weeks of hatha yoga a pilot study. DOI: 10.1186/1756-0500-6-59 .
Learn To Avoid Procrastination
Another way to take control of your stress is to stay on top of your priorities and stop procrastinating.
Procrastination can lead you to act reactively, leaving you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality .
Get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.
Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself.
Prioritize what needs to get done and make time for it. Staying on top of your to-do list can help ward off procrastination-related stress.
Yoga has become a popular method of stress relief and exercise among all age groups.
While yoga styles differ, most share a common goal to join your body and mind.
Yoga primarily does this by increasing body and breath awareness.
Some studies have examined yogas effect on mental health. Overall, research has found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety .
However, many of these studies are limited, and there are still questions about how yoga works to achieve stress reduction.
In general, the benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response.
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A Stressed Mind Vs A Calm Mind
Stress was never meant to be a 24/7 experience. As Stanford professor Robert Sapolsky explains, youre really only supposed to feel stressed in the five minutes right before you die. When you are being chased in the savanna by a wild animal, your stress response is supposed to save your lifeit mobilizes your attention, muscles, and immune system to get you quickly out of danger. When animals escape, they come right out of fight-or-flight mode and into rest-and-digest mode, where the parasympathetic nervous system is working to replenish their resources.
That stress response is supposed to be short-lived because it wears down your body, your health, and your energy. It also impacts things like your emotional intelligence and your decision making. When youre tightly wound up, you are more likely to react to situations than to respond with reason.
Being able to attend more means that you notice more things about other people and youre able to communicate with them in more powerful ways. High stress and anxiety make us self-focused, for an evolutionary reason: When our ancestors were stressed, it was because they were in a survival situation. It was good to be focused on yourself so you could save your life.
When youre calm, you also manage your energy because youre not burning yourself up constantly, spending your days with your sympathetic nervous system in overdrive. Calm helps you focus on what you need to do and get it done much more quickly.
Effect Of Mindfulness And Acceptance
In a more recent meta-analysis, VÃ¸llestad, Nielsen, and Nielsen compared the outcomes of mindfulness and acceptance-based interventions on anxiety disorders. Mindfulness and acceptance-based interventions include:
- Awareness of breathing
- Walking meditation
Acceptance-based interventions include Acceptance and Commitment Therapy, Acceptance-Based Behavior Therapy, and Mindfulness-Based Cognitive Therapy. VÃ¸llestad et al. provide a summary of these therapies.
Overall, the results indicated that these treatments led to a reduction in anxiety symptoms and depression. Furthermore, these therapies also improved quality of life scores, suggesting that these therapies do more than just reduce anxiety symptoms.
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Relax Mentally And Emotionally
Your experience of stress involves your thoughts and emotions. You may think that you can’t adequately handle the stressors you’re facing , and experience fear as a result. These can accompany and even perpetuate your stress response. Often, reexamining your thoughts can help you to relax emotionally.
You can better understand your thoughts and alter this cycle if you learn how to relax as you face your stressors. Techniques to achieve this include:
- Changing negative self-talk to positive
- Learning how to reframe thoughts so that the way you perceive potential stressors in your life is less stressful
- Determining your cognitive distortions, such as all-or-nothing thinking, overgeneralizing, jumping to conclusions, focusing on the negative, labeling, and “should” statements, as well as how to correct them
- Working to develop greater optimism
Castle Estate Take Me Away
If capturing another century versus a decade is your thing, and you always felt you would be suited for the royal treatment, then this laser cut castle doll house is your thing. I couldnt find the kit for sale, but it might be possible to find a video with the step-by-step laser saw demonstration. One can dream and wish upon a star I suppose!
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How To Deal With Anxiety
Remember, you reside within this universe, and the whole universe resides within you. Get involved in everything whatever you do. Dont hold onto anything. Dont do over-thinking. Everything will automatically come into place. You will be stress-free, relaxed, and in turn, happy in your life. Think of some positive solutions to your problems and tensions if any. Do Brainstorming. You will get the right solution in time. Think positively and relax.
Lastly Be Kind To Yourself
Intentionally optimizing rest so its as effective as possible is a worthy endeavor for a lot of reasonsbut also, it shouldnt be an added source of stress or something you pressure yourself to do all the time. There are going to be days when negative thoughts and guilt creep in or when you opt for numbing out or escapism instead of something you know works better. In fact, there are probably going to be a lot of days like that, and its okay.
I think the best thing that we can do is not get tied up in doing rest perfectly or having the perfect relationship with rest, says Caraballo. Instead, be gentle and patient with yourself and understand its an ongoing challenge.
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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
In An Old House In Paris That Was Covered In Vines
I had to pick a stopping point, so the Old House In Paris is it. I own one of these houses and have many of the dolls and furnishings. The book was a favorite from childhood. The movies jadore! I love that spunky sprite Madeline. So when I came across this dollhouse sitting in a consignment store, I was stunned. They do not sell these in the United States, so I had not seen or heard of them. And Im an adult and have long stopped watching Madelines adventures.
But because I had started reading the books to my daughter, I couldnt resist bringing this dollhouse into my home with as many of Madelines friends as I could find on Ebay! I think I might enjoy it more than my kid, and I do get excited when I find an item here or there. The doorbell works. The lantern lights up. I can get plenty of accessories. And I even have Miss Clavel. And one day Ill get Genevieve the dog! .FOR MY GRANDCHILDREN.of course!
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Sit With The Hard Stuff
While incorporating these general techniques into your routine is an important first step, it can take more than some yoga or an exfoliating face mask to calm down when you are dealing with objectively stressful situations like a pandemic.
When I talk about relaxation, I dont just talk about basic self-care activities, Dworkin says. Its also about giving yourself some space to feel your feelings.
Relaxation Technique #: Deep Breathing
With its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique. Its easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. While apps and audio downloads can guide you through the process, all you really need is a few minutes and a place to sit quietly or stretch out.
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How To Practice Focused Meditation
Here are six tips to help you practice focused meditation. Based on your availability and interest, these tips may change and evolve. Thats the point: to create a structured practice that caters to your needs.
1. Find a Comfortable Seat
As with any meditation practice, comfort is truly key. The physical body responds to meditation practice by alerting you to whether it is comfortable and supported or stressed out and in pain. This is best observed in practitioners who tend to slouch and lose the tall, supported spine that is essential to meditation practice.
A simple rule in meditative sitting is to ensure that your hips are higher than your knees. Therefore, choosing to sit in a chair instead of on the floor may be a smart decision or perhaps propping yourself up on a cushion. For meditation techniques overall, it does not matter how you sit. All that matters is that you are supported and comfortable sitting for some time.
2. Choose Your Object of Focus
Every meditation training session is going to be different because no single day is the same for any one person. Therefore, experienced meditators know that choosing an object is more about listening to what you need at this time versus following any doctrine or rule.
3. Set Your Desired Time or Go With the Flow
Likewise, if you have the time, you can also listen to your body and come out of your meditation when you feel its right to do so. This is often a beautiful practice of listening and tuning in.
Reduce Caffeine And Alcohol
Caffeine is a great stimulant, and many nonprofessionals believe that it is good for fighting depression. For this, you need to be careful, as Caffeine being a stimulant may worsen anxiety.
On the other hand, alcohol is a depressant. While you may seem to notice that alcohol is helpful in making you fall asleep during the night, it does not automatically mean that you get quality sleep. Instead, it can harm you even more, as alcohol and depression have a reciprocal need and interaction.
For instance, alcohol intake can worsen the symptoms of depression, and depression makes a person attracted to alcohol use.
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Recognising Your Stress Triggers
If you’re not sure what’s causing your stress, keep a diary and make a note of stressful episodes for two-to-four weeks. Then review it to spot the triggers.
Things you might want to write down include:
- the date, time and place of a stressful episode
- what you were doing
- a stress rating
You can use the diary to:
- work out what triggers your stress
- work out how you operate under pressure
- develop better coping mechanisms
Doctors sometimes recommend keeping a stress diary to help them diagnose stress.
Spending Time In Nature Can Improve Your Health And Well
But, the way you spend time out in nature can affect how much your physical, emotional and mental health will benefit from it. If youre getting outside to relax, relieve stress or anxiety, focus your mind or improve your health and well-being, try some of these tips to make it a more mindful experience.
There are undeniable benefits for your mental health when you spend time in nature, such as lower stress and better memory. But if youre usually glued to a screen phone, computer or any other kind you may have forgotten exactly how relaxing in nature works.
Dont give up, hug a tree or two and head for home. There are plenty of other ways to immerse yourself in nature and have fun while youre doing it. Youll be taking steps to manage stress too.
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Impacts Of Stress On Your Life
Stress can have a big impact on our lives even when we dont realize that its happening. There are many short and long-term impacts of stress. Some of these are fatigue, changes in heart rate and blood pressure, muscle tension/aches, headaches, sleep problems, loss of sex drive, and memory difficulties. Left untreated chronic stress can lead to serious medical conditions. These diseases are such as cardiovascular disease, obesity, and gastrointestinal problems.
Understanding the impacts of stress on your life is important. It is in order to avoid being overwhelmed by it. Once you understand how stress is impacting your life, you can begin to develop strategies for reducing it. Then you can live a more fulfilling life.