Everyone experiences a little bit of stress. It’s no surprise that the causes for it and the intensity of stress will be different for each individual. Your day to day activities such as working or taking care of the children and sudden life-changes like getting married and having a baby can cause stress. What’s important is learning how to manage stress.
When stress isn’t managed, you can become overloaded which in turn may cause you to develop serious health problems. High blood pressure and heart problems are just a couple of physical problems that can be caused by stress. You can also develop some emotional problems as well like, anxiety and depression.
If you are experiencing difficulty getting to sleep, mood swings, constant headaches, a lack of energy and problems concentrating, you may be suffering from stress. Take control now and get your life back by learning some stress-management techniques!
Developing healthy eating habits and exercising regularly can help with stress. Learning how to eat right can increase your energy level. Try taking a nutrition class to help you learn what healthy eating habits are. Exercising doesn’t just help you physically but it will help you mentally. Exercising on a regular basis can improve your sleep and increase your emotional stamina.
There are a few relaxation techniques that you can try to help you relax your body and mind.
1. Deep Breathing
Deep breathing helps you to relax by getting you to concentrate on your breathing. When you are concentrating on your breathing, you will be less likely to hyperventilate from anxiety.
Go to a room where you can be by yourself to perform this exercise. As you inhale slowly, you will push your stomach outward. As you exhale, you will let your stomach back in. You should repeat the deep breath 10 times and this exercise should be done at least 3 to 5 times a day.
2. Guided Imagery
Guided Imagery is a mental exercise where you visualize a peaceful and relaxing atmosphere. As you visualize this place you will concentrate on relaxing each of your body parts.
Lie down on your bed and close your eyes. Picture yourself standing on a beach. You’re going to watch a sunset. As the sun sets, feel the warmth coming over your body. Concentrate on your body parts one at a time starting with your head and ending at your feet. When you visualize the sun going over your different body parts, feel the muscles relaxing from the warmth. You can help yourself by saying to yourself, “I feel warm and relaxed”. Try doing this exercise 2 times a day, once in the morning and once in the evening.
3. Progressive Muscle Relaxation
This form of relaxation exercise works on relaxing your muscles that have been tense
from chronic stress. You will need to sit down in a chair with a straight posture, your hands placed on your lap and your feet flat on the floor. Again, you will concentrate on each body part, starting with from the top and moving your way to the bottom. Tighten your muscle; hold it for 10 to 15 seconds and release. When you do this exercise you will begin to know the difference between tense muscles and relaxed muscles.
Stress can cause your body to become very tense and the techniques above are to help you get your body relaxed. Stress also has an effect on you mentally and the following are to help you ease your mind.
1. Keep a journal.
When you keep a journal, it will be easier for you to clearly understand your feelings and what may be bothering you. When you have a better understanding of your feelings and your problems, it will be easier for to get them resolved.
2. Know your limits.
When at work or at home, you need to know your limits. How much workload can you handle in one day? Be honest with yourself and don’t try to push yourself over your limit.
3. Plan your time.
Planning your time can definitely save you headaches. When your running around with no clear idea of what you need to be doing and when you need to be doing it can be very frustrating! Take the time to write out a list of things you need to do and when it should be done the night before