Stress is an unavoidable fact of life because some things will inevitably go wrong and you will always face some challenges. Stress can even be helpful because it readies your mind and body to confront difficult circumstances. Unfortunately, it can be overwhelming at times and drain you physically and emotionally. You can fight this with some simple self-help techniques.
Yoga
The Mayo Clinic cites yoga as a simple and effective stress management technique. It involves a series of poses that require physical effort and mental concentration. Many health clubs and fitness centers offer yoga classes. You can buy DVDs to do it at home if you prefer not to be among other people or don't have the time to get to a scheduled class. Yoga requires very little equipment. All you need is a mat and small towel. Yoga bands are optional. Health clubs often provide the equipment as part of the class fee.
Meditation
Meditation is a simple way to fight stress that doesn't require any equipment, although you can purchase guided visualizations on CDs or as downloads. The Mayo Clinic explains that meditation can lower your stress level. Visualization is the easiest form, and it can be used at any time. Sit or lie down, close your eyes and picture going to a happy or soothing place like a tropical island or quiet forest. You can also use meditation to clear your mind of stressful thoughts and recenter yourself by focusing on a word or short phrase. Force all other thoughts out of your mind as you mentally repeat the chosen words.
Progressive Relaxation
Holistic Online, a natural remedy website, recommends progressive relaxation for use at bedtime. It is a simple technique that releases stress both physically and mentally. Lie down comfortably and tense the muscles in your feet, holding the tension for a mental count of 20. Relax them while imagining stress, anxiety and other negative feelings leaving your body. Repeat this action with every muscle group up to your face and head. You can also purchase or download progressive relaxation exercises if you prefer some guidance.
Controlled Breathing
Controlled breathing is one of the simplest ways to lower your stress level, and it can be done almost any time. The Help Guide online psychology guide explains that controlled breathing provides more oxygen. It also forces you to concentrate, which diverts your mind from stress. Sit or lie down comfortably and rest one hand on your chest and the other on your stomach, Help Guide advises. Breathe in through your nose, inflating your abdomen so that hand rises while the hand on your chest remains still. Hold the breath for a count of five, then release it through your mouth. Do this for several minutes or until you feel calmer.
