If you are under stress your muscles are tense, the heart beats faster, breathing becomes rapid and shallow, and your brain is awake. In small doses, stress can harm the performance in situations such as sports or work, but if excessive or prolonged, your health. You can also feel anxious, tired, unable to concentrate, or irritable, sad or depressed. Stress tends to increase when the normal stresses of life is too much for you, or by an upsetting event, such as a duel trigger.
Technical Practice
This deep breathing exercise helps to calm the body and mind. Deep breathing with your diaphragm and abdominal muscles is the basis for most methods of relaxation. Find a place where you will not be disturbed, take the receiver off the hook and / or turn off your phone and these exercises for 10-20 minutes every day to practice.
* Wear loose clothing and sit or lie in a comfortable position. Then Place one of your hand on your chest and the other on your stomach. Breathe in slowly through your nose, hold your breath for a moment, then slowly exhale. Try breathing with abdominal muscles to move the bottom rather than the top.
* Once you know that you are breathing from the belly, put your hands just below the ribs and hands feel like your belly up and down. If you feel more relaxed, let your hands at your sides and enjoy the relaxation.
What you can do
People react differently to stress depending on their personality and the support they have around them. Although you can not always control the events in your life difficult, you can see how you react to daily stress and learn to avoid some of them.
* Get enough sleep, if you're tired, you are more stressed are.
* Eat regularly to keep your energy levels stable throughout the day. Do not miss breakfast. Includes fruit, cereal, bread, pasta and rice in their diets. Cut up foods such as cheese, eggs, red meat and butter are high in fat. Reduce sugar and salt.
* Reduce the intake of caffeine or cut in order to limit your intake of coffee, tea, cola and chocolate.
* Exercise regularly, especially if you have a sedentary job. The exercise produces "feel good" chemicals in the brain that increase your sense of well-being. Try 15-30 minutes of brisk walking or swimming or cycling.
* Establish a regular time each day specifically for relaxation: do not wait until you feel exhausted. Normal Take a walk, try to listen to Your Preferred music, or try meditation or yoga.
* Imagine a place where you feel warm, comfortable and relaxed, as if we were on a sunny beach. Try to imagine all the sounds, smells or colors, smells and sensations.
Practicing breathing exercises and directed *, that can be used when you feel tense (see technical practice)
* If you are in the middle of a stressful situation, try to have a couple of minutes. Go for a brisk walk or sit in a quiet place to relax.
* If your muscles are tense, try to relax (see technical practice).
* Try to control self-criticism. To counteract this, remember your strengths and successes he has had in the past.
* Do not remove their worries, but usually share their problems with their family and friends.
* Not to short-term "fix" to try alcohol or illegal drugs. In the long run will only add to their problems.
Technical Practice
To relax the muscles learn to recognize when your muscles are tight, as this will help you control stress reactions. This can be practiced consciously relax problem areas. If time is short, you can use exercise to a group of muscles, help as shoulders. Keep your eyes closed throughout, and breathe slowly with abdominal muscles.
* To prepare for the exercise, be aware of how your muscles in a relaxed and when you stretch. Try to imagine the tension disappear as you relax each muscle.
* Yawn, then release. Moose closely, and release. Frowning grind your eyes and nose, then release. Frowning, then relax all the muscles of the face.
* Raise your shoulders up to your ears. Hold for a few seconds and then lower still. Repeat 2-3 times. To solve the neck muscles, gently move your head from one side to the other.
* Tighten and relax the muscles of the abdomen, then turn each buttock. Press and release the right fist, all the muscles in the arms. Repeat with the left arm.
* Tighten the muscles of his right leg, hold for a few seconds, then release. Tense and let the calf muscles and thighs. Repeat with the left foot and leg.
PREVENTION
Reduce stress if you have a lot of stress are the following steps will help you the causes and deal with them and feel healthier as a result.
* Note in 2-3 weeks, you. The situations in which you felt under pressure and when the stress is made worse or better than normal Think about how you might react differently to feel more in control. Ask your family what to do in similar situations.
* Always Accept that there are thing you cannot control, such as hold-up of traffic on the way to work.
* Organize and prioritize your time. Do what is important first. Anticipate delays and reduce their other commitments at this time.
* Identify the tasks seem too big to tackle all at once. Use a list and check the tasks to complete.
* Did not have realistic expectations in the tasks that they feel unable to do, or do not participate. Delegate in the situation. Do not feel guilty if things go wrong or demoralized.
* Take regular breaks during the day when it just look out the window to grab lunch.
