Reducing stress: 9 brilliant ways to calm
We live in a distracted world. Our minds are always running and we are constantly launching from one thought to another – “What’s for dinner God, I have a lot of work piled up I’m so excited about this weekend, Where to go No, I will call you tomorrow ø? What if my boss does not like my new proposal? What should I use for my appointment tomorrow? (Stop humming the brain, stop) … I forgot to choose to wait, why in the world think of clothes? “And the endless speech lasts all day until late in the morning, turning through apprehensions, ideas, emails, fantasies and most of the time we insist on perception of what has happened, and we Fear that things do not go as we want them to be.We are too worked, anxious and exhausted.Sleep sleep every night, sabotaging our confidence and making our stomach knotted, like a monster under the bed, however, accept Stress as a way of life.
Believe it or not, the concept of biological stress is a fairly recent discovery. It was not until the late 1950s that the endocrinologist Hans Selye the stress identified and documented for the first time. Although the symptoms of stress existed well before Mr. Selye, his discoveries led to new research that helped millions of combat stresses. Note: Everyone reacts differently to stress, so there is no single solution to manage stress. We have listed nine healthy ways to reduce the stress that can go from GM Om in just a few minutes.
Author of 10% happier, Dan Harris says: “We spend a lot of time in our bodies, in our stock portfolios and home decor, but rarely spent time tuning the filter through which we live all our minds” . “When you are stressed or anxious tend to have unprofitable concerns can often be molesto.La conscientiousness meditation teaches you to identify that thought as useless as a mere thought and not a part of who you are,” says one Researcher John Hopkins Until a few years ago, meditation was known to be a practice adopted only by spiritual yogis or intelligent hippies until today and you are sitting in scientific research showing that meditation Has brilliant health benefits, improve brain function moderate function and help relieve stress and mild depression ansiedad.La meditation is the fuel that allegedly produces productivity and makes creativas.øCÛmo usually bursts? As brushing teeth, you must first make meditation a necessity. A comfortable and calm position and start breathing and going out, very lentamente.Foco on your breath or energy in their hands, legs and body for about 10 minutes a day.
Growing up, I always went to sleep singing “Thank God for the world so sweet, thank God for the food we eat, thank goodness for the birds singing, thank goodness for everything.” When you are stressed out, you are constantly thinking about how everything in your world is going downhill. So learn to divert attention from all the things in life that are fine for you and enjoy. Counting your blessings helps really put things into perspective, and raises his barometer of happiness (tried and tested). Since I have read The Magic of Rhonda Byrne, I write at least 10 things for which I am grateful every day.
3. Eating to fight stress
When we are stressed, we forget well and instead eat to resort to sweet, fat snacks like a pick-me-up. Since food really affects our emotional state, it is important to review our diet. Go caffeine and alcohol, which dehydrates the body and ultimately increase anxiety. So, what should you eat? You can start your day with bananas that help repair the cell damage caused by stress, or a bowl of oatmeal with caramelized fresh fruit and a hint of honey, to stimulate positive energy. Even the sweet and pleasant scent of coconut is known to have a psychological effect that reduces anxiety and heart rate slows down. It also helps reduce the response of “fight or flight” when confronted with a stressful situation. Loaded with Vitamin B (the happy nature pill itself), lenses help reduce fatigue and fatigue, pulling their energy levels. “Research suggests that the” good bacteria “found in yogurt help to kill anxiety and depression,” says Dr. Manoj K. Ahuja, Sukhda Hopsital.
A) Laughing out loud Laughing deceives her nervous system to make you feel happy, releases endorphins that reduce the levels of hormones that cause stress such as cortisol and adrenaline. Obviously, you can not burst into a fit of crazy laughter at his desk, so maybe put in a television comedy or a film constraint. Soon, it will crack, instead of cracking. (Get it?)
B) Take a deep breath: One of the most effective ways to activate the relaxation response decreases the heart rate. But since we can not change our pulse, try deep breathing or diaphragmatic breathing to lower their heart rate fast. An easy exercise for 3-5 minutes, sitting in your chair with your feet flat on the floor and hands on top of the knees. Breathe in slowly and deeply and quit concentrating on your lungs extending completely over her chest. This helps to oxygenate your blood, centralize your body and your mind clear.
C) Be positive: Intuitively, we know how to help others to fight stress, but we can not help ourselves. So if you call a friend or loved one is not in the cards, talking quietly with yourself is the best. Make sure that this feeling will pass. Malini Sawhney, an expert in Delhi meditation, suggests statements as a coping strategy. “I’m calm and relaxed. I am in the perfect place for me. I am the divine manifesto. Life is good. Thank you! Thank you! Thank you!”
D) Jot It Down: Ventilating on paper before going to bed helps unclutter your mind instead of living in days of activity or concern about the burden of tomorrow. According to a recent study published in Psychotherapy Research, patients who said to let their emotions through expressive writing experienced greater cuts in anxiety and depressive symptoms and better progress in psychotherapy compared to one Control group. Keeping a diary is actually an effective stress relief exercise as it provides an outlet to express challenging emotions and helps you resolve and clarify their thoughts. You can even start a journal on your smartphone or laptop. If you like art, you can draw, paint or sculpt pieces that express what you feel.
5. Get more sleep
Most people need seven to nine hours of sleep a day for a healthy night’s sleep. If we could fall into sleep as soon as our heads hit the pillow! Dr. Adarsh ??Kumar of Internal Medicine at the National Heart Institute, said: “The bad dream has an impact on everything from performance to work for everyday tasks, so ask yourself this: you practice good hygiene sleep? Turn off all electronic devices or devices 90 minutes before the cama.Trata to block the light from its alarm clock as well, since the circadian clock alarm cuerpo.TambiÈn you can place your pillow under your neck to support against the carotid artery, Blood flow to your brain and help you fall faster sleep Try to roll my eyes in the back of the head in order to relax the eye muscles and trigger melatonin naturally.
6. Exercise (even for a minute!)
No seriously. Just a short walk around the office or just standing to stretch can offer immediate relief in a stressful situation. Exercise improves blood circulation, releases endorphins and can improve your mood almost instantly. Although we all know the feeling that post-exercise endorphin peak, we must learn to take the time to train every day. It does not necessarily have to be lifting energy in the gym or training for a marathon, just a quiet meditative walk 30 minutes a day will do. You can even dance around your house, just to heat and get your heart pumping. It is a way to feel good to relax, relax and let go of your inhibitions.
7. Listening to music
When you feel overwhelmed by a stressful situation, you can avoid listening to music as you feel it is a waste of time. But research shows that taking a break and listening to music really helps. According to the University of Nevada, Reno, soothing classical music has a positive effect on the brain and the body, can lower blood pressure and reduce cortisol levels. However, if the classic is not really your thing, try listening to the ocean or the sounds of nature to relax your mind – even helps to induce sleep.
“Feigning until you get.” Instead of pointing out things are not going the way you want to display a perfect scenario of how you want your life to be. You have the opportunity to design their world. “Imagine the life you want in a pink bubble, imagine all the details and fill it with joy and love. Make it feel so real that you start to believe that your co-creation is becoming a reality, then put a blue protection ring around bubble and release into the universe, “recommends expert based in Delhi’s Meditation Malini Sawhney.
Yoga is a holistic set that helps clear the mind and make you feel relaxed and peaceful. Basically, it involves techniques such as controlled breathing, stretching, meditation and physical movement. Here are 6 simple asanas that can help you de-stress, relax and rejuvenate mentally.
A) Anjali Mudra: Similar to ‘namaste’, all you have to do is sit cross-legged on the floor and palms together with your fingers extending towards the center of the chest (heart chakra). Now close your eyes and inhale slowly, hold your breath, then exhale. Continue this pattern for a few minutes.
B) Pose Balasana (Child): Sit on my knees with his hands on the sides (inhale), then slowly lower your head to touch the floor when you sit back and hands out (exhale). Take the knees (inhale) and continue the process for a few minutes.
C) Uttanasana: With the feet the width of the hips, lean forward, head resting on the ground. Grab the elbows, knees opposite and soften simply relax head and neck completely.
D) Uttana Shishosana: Take four legs, keeping the shoulders above the wrists and hips above the knees. Move your hands forward a few feet and toes curl under, then inhale feet. As you exhale, move your ass halfway to his heels and slowly bring your face close to the ground, keeping a slight curve in the lower back. Let your hands be extended, relax your neck and pull your hips to your heels. Hold for a few seconds, then release.
E) Savasana: Now, this may seem extremely easy, but Savasana is indeed considered one of the most difficult asanas to hit. It is the ultimate form of relaxation, as it brings the nervous system to complete rest. Lie on your back with your eyes closed, arms at your sides, palms up and legs straight. Let your ankles fall. Then slowly begins to inspire and exhale in fact melting deeper into the ground with each breath. Stay in this position for at least five minutes, to feel really relaxed.
F) Paschimottanasana: Sit right with your legs together, stretch in front of you and make sure your head, neck and spine are upright. Place your hands on the respective knees, then slowly tilt your head forward and reach your toes with your thumb, forefinger and middle finger (without bending your knees). Take a deep breath and exhale slowly. Try to touch your head to both your knees, and bend your arms to try to touch your elbows on the floor. Repeat this three or four times.