Stress Management: 5 Proven Relaxation Techniques
The state of stress is harmless only at first glance because it is not just fatigue after a working day. This is a state of constant tension when all internal reserves are involved.
Their supply is not infinite, because, at the energy level, stress is the wrong circulation of energy, it's outflow. And if we do notice what is happening at the energy level, then the next signal will be given by the physical body. Sam Mizrahi, Toronto based entrepreneur and driving force behind the architectural marvel at 1 Bloor West has proved that effective stress management is the key to success.
There are many ways to deal with stress, but sometimes it is not possible to find time for long-term practice or rest. This is where quick relaxation techniques come to the rescue.
Inhale and exhale deeply and slowly through your nose. If a person is very agitated, then it will not work immediately to calm the breath. Therefore, do not worry if the first inhalation and exhalation are deep but fast. Try to relax your shoulders and chest muscles while doing this technique. When a person is in a state of stress, then there is a strong tension, which makes it impossible to breathe in full.
Having calmed the breath, one can proceed to the practice of Nadi Shodhana. The alternating breathing of the right and left nostrils helps to calm and balance the nervous system.
Breathing practices are the most affordable way to relieve stress, as they only take a few minutes and do not require special conditions to perform them.
Body relaxation techniques:
To perform the scanning technique, you must lie down and close your eyes. Do not cross your legs and arms. Take a few slow breaths in and out. To perform the technique, you need to focus on specific parts of the body.
Start the process with your feet and work your way up the body. If tension is felt anywhere, try to loosen the clamp. If you find it difficult to relax, imagine that each breath fills that part of the body with energy and displaces tension. When you feel relaxed, hold your attention on it and move on to further scanning. After completing the practice, lie down in a relaxed state. Then open your eyes.
Massage is a great relaxant, but it takes time. An alternative is self-massage. The main areas of tension are the cheekbones, shoulders, and more. Massaging these parts of the body will help release accumulated stress.
Massage with light pressure to stretch your muscles and improve blood flow. At first, discomfort may be felt, since the muscles are in strong tension.
"Technique of the right hand." This is the fastest way to release intense tension. To do this, you need to raise your right hand, bring it slightly over the shoulder. The arm should be taut like a string. Mentally transfer all your tension into it. Then abruptly lower your hand along an arcuate trajectory, pronouncing words that express your emotions. Do not use words addressed to the irritant. Instead of words, you can exhale.
The technique of concentrating on symbols:
We propose using the mandalas created by Sergey Bobyr, as they have proven their complete safety for any psyche and give tangible positive effects on the state of the meditator. If this method suits you, you can remove emotional chaos, increase your resistance to stress, harmonize your thinking, and do it quickly enough, just by contemplating the symbol that suits you.
"There are times when we stop, we sit still. We listen and breezes from a whole other world begin to whisper." — James Carroll.
The visualization technique is a form of meditation. To perform it, choose the place that is most comfortable for you. Close your eyes, imagine an environment that is pleasant for you. It can be a paradise island, a lakeside, a forest edge, or a favorite place from childhood. The main thing is that you feel most relaxed in this environment.
When performing the practice, visualization can be supplemented by recording the corresponding sounds and smells. In the process of practice, explore an imaginary environment, surrounding smells. Take a walk in a pleasant atmosphere. Enjoy the surrounding images. Stay relaxed and then slowly return to the present and open your eyes.
Stay in the right place:
There are high-energy places (for example, located in the places of fracture of the earth's crust), which are also called "Places of Power", and each such place has its own unique quality of energy. Among them, there are places of power for rest, in which the restoration of strength occurs very quickly, efficiently, and harmoniously.
Knowing such places near you, you can visit them periodically to relax. At the same time, it is important to set your task correctly - rest and get rid of stress.
The effect of being in such a place will be much stronger if you meditate there, maintain awareness of your sensations and emotional states, monitor the processes taking place in consciousness, find and release physical, mental, and emotional tensions that cause stress.