When everyday tensions make you feel stressed out or worried, some of the best ways to conquer those problems are through simple techniques. Just relaxing your body and clearing your mind of outside disturbances can turn your tensed-up emotions into pleasant sensations. It can take only a few minutes a day.
Breathing Exercises
Breathing techniques help you become more aware of your body and bring about a sense of calm. One example is to sit in a chair and relax. Close your eyes and slowly breathe in through your nostrils while feeling your stomach rise. Then slowly exhale as it contracts until it tightens a bit. Slowly inhale again. Do this for several minutes as the movements of your stomach become smoother and you feel your entire body relax. This exercise may make you feel lightheaded in the beginning, so it should be done in a chair or where there is support for your body.
Muscle Tense-Relax
Progressive muscle relaxation involves slowly tensing and then relaxing each muscle group in your body, the Mayo Clinic explains. Focus on a muscle you want to relax from tension and then tighten it. Then let it become loose and limp to feel relaxation flow into the muscle. One way to do it is to tense a muscle for five seconds and then relax it for 30 seconds before repeating. You can do these exercises throughout the entire body by starting from the toes and moving to the neck. It helps you feel the tension and relaxation through your muscles.
Visualization
When feeling tensed or suffering from anxiety, you can use visualization procedures to reduce the tension. Sit down somewhere and close your eyes. Picture yourself in a peaceful and calm place that makes you feel happy. It might be at your home, in a park or by water. Try to see, hear and touch everything around the imaginary area. The pleasant sensations will soon help you to release the feelings of stress and anxiety.
Positive Self-Statements
You can use positive self-statements to counteract your reactions to stress, according to University at Buffalo, the State University of New York. When stresses threaten you, focus on your good qualities and accomplishments. Develop assertive behaviors while avoiding unnecessary challenges. Accept your limits.
Mind and Body Exercise
Exercising regularly is a good way to keep stress and anxiety away. Moderate physical exercise for 30 minutes a day most days of the week may include walking, bicycling, jogging or swimming. But exercise can also include yoga, tai chi and meditation to keep your mind alert and your body relaxed.
