In the bustling world of the modern era, we are constantly subject to different stimulations that might leave us feeling overwhelmed and constantly under information overload.
The technology and development we had in the past decades of the 21st century is by far the fastest growth we have ever seen in human history.
The benefits’ as seen today is the beauty of the Internet, Innovation, and Automation exponentially pushing our boundaries to aim from Earth, now to Space and beyond.
But we can agree that under the positive changes that thrived in our affluent society there comes the looming danger of the rise of social problems that we experience today.
One of those would be Stress and Anxiety, the duo that we have to combat in order to function and face our responsibilities.
Undoubtedly an alarming rate, that is why we need to utilized self-care so that we may use this to Manage Stress and Anxiety levels.
To help you out with that I organized a How to stress relief short guide. You could expect to see 4 different ways to manage yourself and be the best self you can be. Here are the following things you can do:
Things you need to get a head start
First and foremost check if you have yourself, in anything you do to get the maximum benefits’ presence of mind is fundamental.
The following activities will also help you in this area if you often caught your mind wandering about your dog or how Bob talks while eating, rest assured you can train your mind to listen more closely.
In learning anything openness is needed as any preconceived judgment will cloud your perceptions and dampen the enjoyment. This applies to anything in life, anything you start with and to anyone you meet.
It is essential to help you reap the rewards of the best moments in your life. To easily immerse yourself, think of the feelings you have when you are having a great conversation with family or friends.
It is the very same emotions that help us established a deeper understanding and connection to the things we do.
You probably heard of something like the Beginner’s mindset. It is basically when you are getting your feet wet from a recent topic or hobby you are interested to pursue.
Chances are if you are reading this now, you probably haven’t tried at one of the things we will be learning today. Applying this mentality whenever will help propel your progress to accelerate in any endeavors you take on.
Basics to Mindfulness Meditation
Meditation is a practice where an individual uses a technique – such as mindfulness or focusing their mind on a particular object, thought or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.
Process: Lay down comfortably in your couch/bed or sit up straight in a cross-legged position while aligning your spine to the ground. Now redirect your attention to the inhalation and exhalation of your breath, make sure to feel the interaction inside your body.
Take deep breaths; with every inhale, let your diaphragm and stomach become filled with air, and as you exhale the air out.
Do this for 10-15 minutes you will be pleasantly surprised how effective it is. Every time you feel overwhelmed take a pause and do these steps.
You can easily experience the results easily after just 4 days of consistent practice and discipline.
Benefits: Mindfulness meditation is one of the various meditation practices you can do to help you relax and increase awareness of your surroundings. It is scientifically proven to reduce Cortisol (the stress chemical) and regulates the hormonal changes in your body.
- Get better sleep
- Make progress toward your weight-loss goals
- Lower your stress levels
- Decrease loneliness in seniors
- Banish temporary negative feelings
- Improve attention
- Manage chronic pain
- Help prevent depression relapse
Leading to a better quality of sleep, improve attention, lowers stress, loneliness, and anxiety and increases brain power. Basically, a better quality of life can be achieved just by doing this simple and easy practice. So, go on and START now!
“The more regularly and the more deeply you meditate, the sooner you will find yourself acting always from a center of peace.” – J. Donald Walters
Journaling is the act of writing out the experience you had throughout the day. Various individuals of creative talent like Leonardo da Vinci, Albert Einstein, Mark Twain, Thomas Edison and many more.
These exceptional individuals kept a journal as a reminder of their goals, much as channeling their emotional difficulties. It could be said that it is an activity that may lead to different creative pursuits and expression of yourself through writing.
But do keep in mind that you are not writing just because they did it, but rather for the benefit of your well-being. Writing is something we do with a purpose in mind.
Do not think too much whether the grammar or any of the technical stuff in writing your thoughts. The important thing is that you start and let the pen speak on your behalf.
Process: Get any pen or paper you can grab and just start writing your thoughts and emotions you have been keeping all this time. Let the inner turmoils and frustrations you have become embellish into its physical form through ink and paper.
Then if you want to keep those writings as a reminder or you may also burn them as a symbol of mental and emotional release from the grip of negativity.
- Calming and clearing your mind.
- Releasing pent-up feelings and everyday stress.
- Letting go of negative thoughts.
- Exploring your experiences with anxiety.
- Writing about your struggles and your successes.
- Enhancing your self-awareness and teaching you about your triggers.
“Writing in a journal reminds you of your goals and of your learning in life. It offers a place where you can hold a deliberate, thoughtful conversation with yourself.” – Robin S. Sharma
Do the Yoga
Yoga is one of the many things you can do to prevent and manage your stress levels. Yoga promotes self-reflection, awareness and focuses in order to execute different poses and stretches. Personally, it is a great habit and I can say that it definitely helps me out in my everyday life. Every morning after waking up, I go straight to my yoga mat in front of the terrace and bath in the morning glow as I perform my rituals.
If you want a guide, I highly recommend Yoga with Adriene, she is the one I followed in the beginning of my journey in Yoga.
Process: Just go to a comfortable spot, preferably with a mat or blanket so that you are not directly lying on the floor. Then all you need to do is follow an instructional video, simply click the link above and you will be directed about the different poses and stretches that a beginner should know. Enjoy and get it going.
“You cannot always control what goes on outside. But you can always control what goes on inside.” -Anonymous
- Regulate Hormones
- Relieve Anxiety
- Improve Heart Health
- Improve Life
- Fight Depression
- Alleviate Chronic Pain
- Promote Sleep Quality
- Improve Flexibility and Balance
- Increase Strength
Breath in Scents of Relaxation
Aromatherapy one of the cheapest and most effective ways you can calm your mind. With a simple candle or any essential oil of your choice, you are good to go.
You can also add in a diffuser into the mix, so that you may enhance the overall experience. Making your house a realm of relaxation for you after a very long day of work.
Process: Take out a scented candle or essential oil, body creams, clay masks, inhalers or anything that jibes in with you Now all you need to do is sit in, relax and feel your mind and body becoming more relaxed. Do this activity every time you feel stressed and overwhelmed.
For an even better experience, you can incorporate this with the three techniques mentioned above. Imagined having a deep breathing exercise, or doing yoga or writing while doing this, it is a guaranteed success to leave you blissful and compose through and through
- manage pain
- improve sleep quality
- reduce stress, agitation, and anxiety
- soothe sore joints
- treat headaches and migraine
- ease discomforts of labor
- fight bacteria, virus, or fungus
- improve digestion
- boost immunity
“One tiny drop, one small action, one little step, can and does create change.” – Lee Horbachewski
Too Long Didn’t Read (TLDR)
Above I listed 4 different activities you can do in order to relieve stress and anxiety.
- Mindfulness Meditation– lay on your back or sit up straight comfortably. Take your attention to your breaths and make deep inhales and exhales. Do this for 5-10 minutes and you will feel more in present and less strung up in the situation.
- Journaling- Write your thoughts and emotions in a piece of paper or notebook and let it all out. You can keep this as a reminder or burn it to symbolize release. Writing is proven to be one of the most effective things you as a guide to how to stress relief. By discharging negative thoughts the mind will be clearer.
- Yoga- Different stretches and poses will help you maintain focus and awareness of the rhythm of the body. Relaxing your muscles by loosening up the tension. Not only that it also increases flexibility and strength. Click here for the guide: Yoga for Beginners.
- Aromatherapy- The use of strong scents like candles, essential oils and body creams can help induce a sense of bliss. The brain releases the neurochemicals to help you feel more relieved. You can also accompany this practice with the 3 formers above for enhanced experienced. So just light that candle or sniff that aromatic bottle you have.
It doesn’t matter what kind of relaxation you try, just do it and if you have taken a liking to it stick with it. Make it your daily habit and you will see the difference every time you were able to finish.
While doing so, don’t forget to take care of yourself by eating a healthy balanced diet and exercising regularly. If you evaluate yourself and found it severely worsts than normal consult a medical doctor immediately. If you are want to know the symptoms of stress visit this page.
Your health is as important as anything else, there are people out there that really cares and loves you. Including us, because we want the best for you.