For many, to relieve mental stress is to lie on the couch after work and watch a series. But this is an illusion of rest, as the brain and sense organs continue to work. To effectively and quickly relax, you need to perform breathing exercises, physical workouts, play sports, meditate etc. It is also important to observe the daily routine, get enough sleep and eat right.
We have prepared some effective exercises that will help to reduce mental stress and tension at the moment.
Deep Breathing Exercises
Inhale slowly and deeply through the nose, fill the stomach with air, and then the chest. Slowly count to four 1-2-3-4. Move at your own pace. Exhale as slowly as possible through your mouth, pursing your lips as if you are about to whistle. When you feel your lungs empty, again count to four. Start the exercise again and repeat 3-4 times.
In the beginning, you will need to apply the previous methods of relieving emotional stress that you follow, and deep breathing exercises two, three times, counting inhalation, and exhalation to yourself. After achieving general relaxation, you need to feel all the muscles of your body. Focus on your facial expression and body position.
If you feel excessive muscle tension in any part of the body (for example, in the right or left arm), then strain and then relax the various muscle groups of this part of the body (tighten and relax the biceps, forearm muscles, etc.). Try to feel your body and how it relaxes. This technique can also be practiced in an imaginary stressful situation. Repeat the exercise once a week.
For this exercise, the exercise of concentration on the things that surround you at the moment is well suited. Take a look around and carefully inspect the room in which you are. Concentrate on broadcasting the same colour; for example, remember everything is white.
Fix the white colour with the association of white milk, white clouds, etc. After, collect the entire items one by one, stopping separately at each item. Exercise will help you take your mind off emotional stress. Attention will be diverted to a rational perception of the environment.
Move out of your Place
A change of scenery is a good helper to relieve stress. If you have a bad mood, a feeling of tension, then leave the room where acute stress has arisen. You can just go outside if you can take a walk in the park, where you can be alone with your thoughts. Look around, see what surrounds you, and observe nature. If it’s a weekend, be sure to go out into nature, go to the movies, meet friends, and do something unusual.
Be sure to plan an unforgettable trip on your vacation. The trip will allow you to meet new people immerse yourself in a new culture. Unfamiliar places allow you to see the world around you in all its glory. Be sure to take a notebook and a camera with you. Watch everything new and write down everything that comes to mind. New impressions will prolong the positive emotions from the trip for a long time.
Movies often show an episode in which the main character begins to breathe slowly to calm down. This way really works. When a person is under stress, breathing quickens, and the body simply does not have enough oxygen. If you start to inhale and exhale deeply, the brain will receive the necessary amount of air for normal functioning.
Breathing practice: Sit or lie down, relax the muscles of the arms, legs, face and upper chest muscles. Start slowly inhaling and exhaling air through your nose while counting to four.
Muscle Relaxation Exercise
Muscle relaxation is a technique that is aimed at tensing the muscles of the body and then relaxing them. Simply put, to relieve stress, you must first tighten your muscles strong and then concentrate as much as possible on the feeling of relief.
A set of exercises: Start breathing slowly tries to focus on breathing. Then, while inhaling, tighten the muscles of the hands, clench your hands into fists, while exhaling, relax and concentrate on the process. Then make circular movements with your neck, then raise your shoulders to your ears, and tilt your chin to your chest – as you exhale, feel the pleasant sensations. Then, in turn, strain the muscles of the face, chest, abs, back, legs and catch the moment of relief.
Much has been written about the benefits of meditation, and it really helps to get rid of stress, feel calm and have inner freedom. Practice takes 15-20 minutes a day, but you will immediately feel the effect.
In the beginning, it will be difficult not to be distracted by extraneous thoughts, so the dot will serve as a support for you. It is important that the point be the centre of calm – a beach with the ocean if you are meditating with your eyes closed or a candle if you are doing the practice with your eyes open. Try to fully experience the presented picture, abstracting from the outside world.
Stress adversely affects mental health; in advanced cases, it can lead to emotional burnout and psychological distress. Don’t take yourself to extremes; take the free 30-45 minute stress management activities. You will understand the nature of stress and be able to apply stress reduction techniques.