Why Yoga For Stress Relief
Life can be stressful. For starters, there’s your busy schedule waking up super early for school, studying late at night for tests, juggling sports practice, homework, and meals. It’s a lot to balance!
Everyday issues can add emotional stress, too counseling a friend through a breakup, regretting a disagreement with a parent, weighing an important decision, or stressing over whether you’ll make final cuts for the varsity team. With lots on your mind, it’s easy to feel stressed.
There are many different ways to cope with stress. Talking with friends, exercising, and seeing a school counselor are just a few. Yoga can help reduce stress because it promotes relaxation, which is the natural opposite of stress. Yoga can benefit three aspects of ourselves that are often affected by stress: our body, mind, and breathing.
You don’t have to wait to feel stressed out to do yoga, and you shouldn’t! People who do a little bit of yoga each day often find they’re better able to handle things when life gets a little crazy. Practicing yoga builds your ability to calm, focus, balance, and relax yourself.
Talk It Out With A Friend
When youre feeling stressed, take a break to call a friend and talk about your problems. Good relationships with friends and loved ones are important to any healthy lifestyle.
Theyre especially important when youre under a lot of stress. A reassuring voice, even for a minute, can put everything in perspective.
Stop Thinking All Those Negative Ruminating Thoughts
This is easier said than done, but it really can help with your stress levels, according to the AHA. Its necessary to cease ruminating thoughts so you dont make your stress worse, Carmichael says. Try looking for an action-based way to move forward from this line of thinking.
On the flip side, there’s actually a healthy purpose to the awareness you experience via rumination, Carmichael says. Those negative thoughts are there to tell you something is wrong or upsetting you, and that its time to take action. Either on your own or while talking with a friend, consider what you can do about this negative emotion, or if you can exercise any control over the situation, Carmichael says. This can take you out of your mind and back into the present and lower your overall stress since youre, you know, actually trying to fix the situation in whatever way you can.
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Tip : Manage Your Time Better
Poor time management can cause a lot of stress. When youre stretched too thin and running behind, its hard to stay calm and focused. Plus, youll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance.
Dont over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.
Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result.
Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.
Delegate responsibility. You dont have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. Youll be letting go of unnecessary stress in the process.
Focus On What You Can Control
“Engaging in present-focused awareness and what is happening right now is effective for managing strong emotions,” Chapman says.
He recommends using a meditation app like Headspace to get you in that self-focused mindsetthen move forward with your day with the awareness that you can only control what you do .
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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.
Seven Chakra Energy System
The following audio recordings are deep therapeutic meditations for true Soul healing. A powerful voice leads the listener to intense Self introspection, profound realisations and past trauma clearing. An open-hearted meditator will have the experience of being guided by the Creator itself. At some parts, tears will roll, and wash away the pain that created them.
This is true spiritual healing for those who would receive it.
Muladhara – Grounding
Manipura – Will
Ajna – Intuition
Sahasrara – Enlightenment
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Central Emergency Response Fund
The Central Emergency Response Fund is one of the fastest and most effective ways to ensure that urgently needed humanitarian assistance reaches people caught up in crises. Established by the United Nations General Assembly in 2005 as the United Nations global emergency response fund, CERF enables humanitarian responders to deliver life-saving assistance whenever and wherever crises strike.
Make Time For Leisure Activities
Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun.
But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you’ll perform better, which means leisure time may make your work time more efficient.
Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life.
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What Vitamins Might You Be Lacking If Youre Stressed Or Have Anxiety
You may have inadequate levels of B vitamins, vitamin D, or magnesium if you are feeling stressed. However, this is not the case for everyone.
The best way to know for sure is to ask a healthcare professional for a blood test or purchase a home micronutrient testing kit to check your blood levels of these nutrients.
How To Use Stress Medicine
It’s important to remember that you should never take any anxiety drugs alone, and you should try to avoid them if possible.
Medications are not evil – certainly not as evil as many people will tell you. But mental health medications have downsides. It’s more than just side effects. Medications can actually harm your ability to cope with stress in the future, because of:
- Physiological Dependence That’s when the body requires the medicine because it’s adapted to the effects. Your brain starts to depend on it, to the point where your natural stress coping ability gets even worse. If you stop taking the medication, you’ll suffer from intense side effects. You have to wean off it slowly, and you have to take it every day even if you’re not feeling anxious that day.
- Psychological Dependence Perhaps more troubling is psychological dependence. This is when you depend so much on the medicine that you don’t do anything else to cure your anxiety. When you stop taking the medication and experience some stress, you’re going to want to go immediately back to medication, and this type of behavior can make it much harder to cope with anxiety.
It’s important to keep that in mind. You need to make sure that you’re only choosing a medicine as a last resort because of these risks, and even if you do choose a stress medicine and feel better, make sure that you’re still learning proper coping strategies so that your anxiety doesn’t come back when you stop taking the medicine.
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Do Something To Make Yourself Laugh
Think back to the last time you laughedand I mean laughed . You probably felt way less stressed in that moment, right?
There’s a reason: People often hold a lot of their stress in their face, and laughs or smiles can help relieve some of that tension, according to the APA.
That’s why Chapman says scheduling time to interact with family on FaceTime or playing with friends on the Nintendo Switch should be a regular activity. Talking to and laughing with family and friends will get rid of those not-so-positive thoughts that can come with feeling isolated and stressed.
Six Relaxation Techniques To Reduce Stress
Practicing even a few minutes per day can provide a reserve of inner calm
We all face stressful situations throughout our lives, ranging from minor annoyances like traffic jams to more serious worries, such as a loved one’s grave illness. No matter what the cause, stress floods your body with hormones. Your heart pounds, your breathing speeds up, and your muscles tense.
This so-called “stress response” is a normal reaction to threatening situations honed in our prehistory to help us survive threats like an animal attack or a flood. Today, we rarely face these physical dangers, but challenging situations in daily life can set off the stress response. We can’t avoid all sources of stress in our lives, nor would we want to. But we can develop healthier ways of responding to them.
One way is to invoke the “relaxation response,” through a technique first developed in the 1970s at Harvard Medical School by cardiologist Dr. Herbert Benson, editor of the Harvard Medical School Special Health Report Stress Management: Approaches for preventing and reducing stress. The relaxation response is the opposite of the stress response. It’s a state of profound rest that can be elicited in many ways. With regular practice, you create a well of calm to dip into as the need arises.
Following are six relaxation techniques that can help you evoke the relaxation response and reduce stress.
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Point Your Brain At A Problem
If the stress is more mental than physical and you feel your mind looping around itself, give yourself a discrete task, such as organizing your shoes or doing a word puzzle. When youre stressed, your brain may be saying, weve got a problem to solve so it keeps spinning. Thats a good time to engage your mind, says Kissen. If you give it a task to focus on, youll feel calmer and be better able to deal with whats actually stressing you out.
Yoga Meditation For Stress
Yoga meditation is generally when you perform a series of different posturesat the same time, controlling your breathing and observing your breathing in a certain way.
This meditation for stress reduction is beneficial again for physical mental well-being can also be perfect for pregnancy-related issues.
It can be perfect for digestion it can be there are different poses for different things. So, you can also be ideal for flexibility.
If youre trying to work on that, yoga meditation should generally be done supervised by somebody.
So, if youre reading articles, watching youtube videos, and trying it on your own, you might have an instructor.
Whos there to teach you how to do this and it can be beneficial if youre into sports because it helps your flexibility.
It helps to keep you fit, healthy and your muscles kind of you know it relaxes your muscles a lot more while you train them, so its kind of exciting one.
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Chapter 1 ~ How It All Started
It is a beautiful spring day when I start writing down this story for you. I am in our garden, surrounded by flowers in full bloom and butterflies flying from one flower to the next. One of them lands on a large, yellow flower and feeds on the nectar. Carefully, I walk towards it and look at the butterfly up close. I am amazed at the beautiful shape and colours. When it has finished, it flies off with a thick layer of pollen on its body. Its journey continues to another flower.
Did you know that there are 400,000 different types of flowers and plants on earth? Can you imagine? I am still amazed how many differences there are between the flowers I see. They have beautiful colors and every specie has its own shape.
Because all the differences amazed me, I started studying nature. Those differences are wonderful, but what makes plants, animals and humans live, is even more amazing.
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Create Obstacles And Rewards
If you tend to pick up your phone when youre supposed to be working, turn off your phone and put it somewhere out of sight before you get started with the day.
Make sure to reward yourself for your efforts, too. After you get a good chunk of work done, take a break to watch a funny video, catch up with your friends, or swap selfies with your partner.
Thinking in terms of rewards rather than punishments can help you encourage yourself, too.
- Instead of: If I dont work out tonight, I cant watch the next episode of Lucifer.’
- Try: Ill go for a jog after work, and then Ill watch an episode of Lucifer before bed.
If youre a long-time procrastinator, breaking the habit may require a little extra support.
Connecting with a therapist may be a good next step when procrastination:
- affects your performance at school or work
- creates problems in your personal relationships
- leads to feelings of stress, anxiety, or depression, or makes existing symptoms worse
A therapist can help you identify and explore possible emotional triggers. They can also provide more insight into any underlying mental health concerns contributing to procrastination.
In therapy, you can also learn strategies to challenge negative self-talk and reframe unhelpful thought patterns.
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Try Stress Relief Supplements
Some vitamins and supplements may have benefits for stress relief. What vitamins help with stress? A daily multivitamin may help address nutritional deficits and ensure you get the necessary vitamins and minerals to feel your best. Other supplements that may help relieve stress include:
- Melatonin: This natural hormone can help regulate your body’s circadian rhythm. Improving sleep can help you feel less stressed.
- Ashwagandha: This adaptogenic herb is thought to help improve the body’s resilience to mental and physical stress.
- L-theanine: This amino acid has been shown to help reduce stress, promote relaxation, and improve sleep quality.
- B vitamins: Some research indicates that B vitamins may help lower homocysteine levels, reduce stress, and improve mood.
Sleepless Nights Try Stress Relief Techniques
In a recent national survey, 44 percent of adults said stress had causedsleepless nights at least once in the previous month. All that tossing,turning and staring at the ceiling can leave you feeling tired andmore stressed the next day. If youre caught in this vicious cycle ofanxiety and insomnia, theres good news: Simple stress relief techniquescan help you sleep better and feel calmer.
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When To Try Yoga
Try taking a weekly yoga class or using a yoga DVD to help you learn some yoga poses. There are classes as well as yoga DVDs created especially for teens.
You can also incorporate mini-bits of yoga into your daily life to help you manage stressful moments. Here are some ideas:
- Before a test. Do easy neck and shoulder rolls right at your desk to relieve tense muscles in your neck, shoulders, and back. Also try squeezing and relaxing your fingers and hands. These exercises can take as little as 30 seconds, and can be repeated as often as you need!
- While studying. Try a few simple yoga moves to help relax any areas that may have become tense while studying. Neck and shoulder rolls can release tension in your back and shoulders. Forward folds and twists will relieve lower back strain. Give your face a mini-massage to help loosen up a tense jaw. Balancing poses, like tree pose, can help focus your energy so you can concentrate on what you need to do!
- Before bed. Do a few yoga stretches before bed to help you relax especially if you have a lot on your mind. Poses where you fold forward, like child’s pose, tend to be calming. They allow you to tune out the rest of the world and feel quiet and peaceful. Stay in a forward fold for 3 or 4 full, slowing breaths, and allow your body and mind to relax.