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Breathe In Breathe Out
Wondering how to de-stress at work? ;
Stress from tight deadlines;and high stakes can cause us to lose;focus.
If we let stress get the best of us, it can reduce our unicorn ideas to donkey fodder.;
You can calm your mind and reduce anxiety in a matter of minutes with a handful of proven techniques to reduce stress.
Here, 15 ways to de-stress at work instantly.
Best Tips For Relieving Nighttime Stress
There are numerous strategies for relieving nighttime stress and anxiety before bedtime. If youre feeling too stressed to sleep, these approaches can help you relax. Some sleepers use only one or two of these relaxation strategies while others practice a combination of them. If stress and sleep are a chronic concern, your physician can help you determine what the best approach is for you.
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Find Alternatives To Eating
Take a few moments to reflect on your feelings and think of ways you can solve your problem. Make a list of things you can do instead of eating. A brisk walk or a cup of herbal tea might work instead. You can also try listening to music, meditating, reading, or calling a friend and talk things over.
Number : Hit The Road
Taking annual vacations is really good for you. Ask your doctor: it appears that going on vacation may not be an icing-on-the-cake type of indulgenceit may actually be necessary for good health.
But multi-week, exotic getaways arent always an option with the many responsibilities that come with life. Whether you have the time and money to head out on a European tour, or can simply afford a long weekend thats close to home, yet away from the grind, planning a break is a great tool for reducing stress. Plus, it gives you something to look forward to.
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Simple And Proven Ways To De
There is a lot you can do between now and when the world gets to be a nicer place.
We; all experience stress at some point in our lives. Whether it is preparing for an exam, going on a first date, getting stuck in traffic, worrying about bills, or making a;sales presentation, stress is just a normal part of life.
Granted, stress is worse for some people.;In fact, according to the;American Psychological Association, stress is a perfectly normal reaction that;developed in our ancient ancestors as a way to protect them from predators and other threats.
We still face dangerous predators and threats — work for instance.
Whenever facing a dangerous situation, the body kicks into gear, flooding the body with hormones that elevate your heart rate, increase your blood pressure, boost your energy and prepare you to deal with the problem.
Although its a natural reaction, stress is still a negative force that can have a serious impact on both our professional and personal lives.
For starters,;stress;can lead to fatigue, headaches, stomach aches, muscle tension, heart attacks;and even death. Stress can also cause you to pick fights with the people youre closest to. In short, stress can put a monkey-wrench in your career, relationships;and even your life.
Related:;10 Effective Ways to Beat;Stress
Tip : Bring Your Senses To The Rescue
To use your senses to quickly relieve stress, you first need to identify the sensory experiences that work best for you. This can require some experimentation. As you employ different senses, note how quickly your stress levels drop. And be as precise as possible. What is the specific kind of sound or type of movement that affects you the most? For example, if youre a music lover, listen to many different artists and types of music until you find the song that instantly lifts and relaxes you.
Explore a variety of sensory experiences so that no matter where you are, youll always have a tool to relieve stress.
The examples listed below are intended to be a jumping-off point. Let your imagination run free and come up with additional things to try. When you find the right sensory technique, youll know it!
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Give Someone A Hug Or Kiss
Hugs have been known to release oxytocin, which is a hormone that can lead to relaxation, trust, and compassion. Kissing, on the other hand, helps the brain to release endorphins.
“Kissing relieves stress by creating a sense of connectedness, which releases endorphins, the chemicals that counteract stress and depression,” says Laura Berman, an assistant clinical professor of psychiatry and ob-gyn at Northwestern University’s Feinberg School of Medicine.
Asking For Help And Allow Help
Youd be amazed at how many people are willing to help. Often, we are the problem that is disallowing help from happening through our limited thinking. We think they will say no, and so we dont ask.
Just give it a try. Ask for help, and be prepared to be amazed at the generosity that others are willing to provide.
When my husband was out of town for a week, I asked friends for their help and people willingly came to help me watch Ryan, so I could have some midweek breaks. One friend -who works as a nanny- even agreed at a discount, to sleep over one night and take the middle-of-the-night-shift for Ryan. This made my life much easier and more manageable.
Also through asking, my mother-in-law agreed to come watch the baby twice a week, so I could have focused and uninterrupted creative time. I am so thankful.
People are amazing. Just ask, and be open to receiving what others are willing to provide. You never know what will happen. Just think, whats the worst thing that can happen? They say no. Not a big deal.
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Talk It Out Or Reach Out To Friends
Social support is an extremely effective way to relieve stress. Ask a friend or co-worker to be a sounding board as you talk out your issues.
Sometimes the case with stressful situations is that youre trying to find a problem or a connection when there isnt one. An outsiders perspective may help you see that more clearly.
If you do reach out to a friend, be sure to express your thanks and return the favor when they ask!
Too Tense Tips For Tackling The Stress
A high score on the tension scale indicates a chronic level of physical and emotional tension. Those who take time to relax and release inner tension do much better physically and emotionally than those who fail to engage in such behavior. Stressmasters have a higher quality of life than those who do not or will not let go.
If you scored medium to high on this scale, you probably engage in a behavioral style that is not conducive to effective stress management. If you can find more time to relax, you will counteract the negative effect of stress. Learn how to relax your body and emotions by focusing your attention on more peaceful thoughts.
Being tense and finding little or no time to relax is an important stress indicator. The value you place on taking time for yourself determines whether you are a relaxed person in a tense world.
Tense people often feel incredible levels of guilt about taking it easy and being good to themselves. Prolonged tension can cause muscle aches, pain, and fatigue. Back and headache pain are the most common physical symptoms of too much stress and tension.
Other symptoms include the following:
- Pain and disease
- Difficulty concentrating
- Tendency to avoid others
Tense people rarely take lunch breaks, read books, or take a walk. So what can you do to help yourself?
Take time for you!
Go to lunch and dont rush
Walk every day
Walk by yourself or with a friend. Talk about possibilities, not problems.
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Relaxation Techniques For Stress Relief That Work
Stress is a part of everyday life. A little bit of it can keep you active and alert, helping you;perform better,;but long term stress can have a detrimental effect on your health. Although you cannot control all the stressors in your life, you can manage them effectively by changing the way you respond to them. Effective stress management techniques usually involve relaxation of the body and conditioning of the mind. Here are some powerful;relaxation techniques you can follow to calm your body and reduce your general anxiety.
Unstress Yourself: A Guide For Teens
Stress sucks, and can lead to physical and mental issues, from feeling anxiety to having a hard time sleeping . We want to help you better handle stress, so we created the Unstress Yourself guide as a collection of sites, apps, techniques, and people that you can turn to the next time youre feeling stressed:
Note: If you are in need of help, text our partner Crisis Text Line by sending Hi Tiger to 741741. If this is an emergency, call 911 or the National Suicide Prevention Lifeline at 18002738255.
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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.
Eat Regularly And Dont Skip Meals
If stress is an appetite-killer, try eating smaller amounts of food more often during the day. Give yourself permission to eat. When youre stressed, its easy to put meals off or even skip them altogether; however, your energy levels will suffer as a result, and you might even end up overeating when you do finally eat.;
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Foam Roll Out The Tension
Sometimes stress becomes physical: It can cause your muscles to knot up. These knots can develop in very specific places that build up over time, which you cant easily unwind via exercise or self-massage. Thats where foam rolling steps in.
Foam rolling adds pressure to those trigger points, signaling your body to increase blood flow to that area and for your muscle to relax. A full-body routine can help promote relaxation the way getting a massage will. Try eight moves here.
Root Chakra Meditation Techniques For A Healthier And Happy Life
According to Hindu philosophy, the;Sanskrit term Chakra refers to a spinning wheel. It;is often used in yoga and meditation to identify with;the spinning wheels of energy in the body that directly influence a persons well being. These chakras are identified with the major nerve centers and organs of the body. When the chakras are spinningContinue reading Root Chakra Meditation Techniques For a Healthier and Happy Life
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Get Enough Quality Sleep
Are you getting enough sleep at night? You should.;Sleep;is an essential component in staying healthy and strong and it can help you better handle stressful situations.
Remember, just cause youre in bed for eight;hours doesnt mean that youre getting quality sleep. Make sure that you get restful and restorative sleep each and every night by having a cool, dark, and quiet environment.
Ways To Eliminate Stress From Your Life
Post written by Leo Babauta.
You often see articles on ways to unwind and relax after a stressful day, which I always find useful, but for me the most important advice would be to get to the source of the problem, and cut stress out before it even happens.
I dont believe that a stress-free life is possible. Stress is a response to challenges in life, and a life without challenges is too boring to contemplate. However, I do believe that most of the stress in our lives is unnecessary, and that it can be eliminated by taking some simple steps. It cant be accomplished overnight Ive been eliminating stressors in my life for awhile now, and Im still not done. But I think its a worthwhile goal.
Lets first take a look at an example its a little extreme, but it exemplifies the typical stressors in peoples lives. Lets say Fred gets up in the morning, waking up late, and now has to rush to get ready. Hes so rushed that he spills his coffee on his shirt and has to change, a nicks himself shaving. He heads out the door and then has to go back in the house because he forgot his wallet. He gets in the car and realizes he forgot his keys.
Again, this is a bit extreme, but you can see through this illustration some of the things that stress people out. There are many more, of course, and I wont cover all of them here.
But these sources of stress can be eliminated with a little thought. Heres how:
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Knowing Yourself Is Important But The Activity Of Trying To Define Yourself Invites Nothing But Duality Into One’s Life
When you allow your emotions to dwell in an isolated world of self-critical thought, you become lost within a deluded, false self-imageone that exists only within the egoic mind. To define yourself is to limit yourself it forces you into a state of ignorance; of ignoring the unfettered presence of unbound awareness that you truly are.
You are nothing that can ever be known, so stop trying. You are beyond any compare! You are not a thing. You cannot be defined, so no longer waste your energy trying.
Good Daytime Habits For Relieving Nighttime Stress
In addition to relaxation techniques, there are steps you can take during the day to relieve stress at night. A common aid is to exercise during the day. In addition to other health benefits, daytime exercise has been linked to better sleep in patients with generalized anxiety disorders. Exercise can also assist with issues such as insomnia. Another strategy for sleep hygiene overall is to wake up at a regular time. Even on the weekends, research shows that consistent wake times are an important component of sleep hygiene.
Keep in mind there is no exact schedule for how quickly youll be able to feel less stressed and anxious before going to sleep. However, consistent practice of relaxing techniques can help long-term. If you have questions or concerns about which strategy or strategies are right for you, consult your physician.
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Number : Find Stillness Every Day
Meditation is one of the best tools you have to counteract stress, and your brains bias to hold onto negativity.
In meditation, your body actually releases stress and reverses the effects of the flight-or-fight response. This response was really intended to be a short-term mechanism to protect you from perceived danger, which rarely comes in handy nowadays. And the stress generated within you from the response can be harmful to your health.
Number : Identify Your Stress Triggers
Recognizing the triggers to your stressful reactions is an important first step in managing your stress. True, it might be impossible to remove lifes stresses, but understanding the things that stress you outand in what waysis particularly helpful in solving the underlying problems.
What stresses you out? And how do you react to it? There are a host of physical and mental reactions to stress, and everyone reacts differently. Understanding how it manifests in your life is the first step to finding balance.
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