Do you ever get home after a long day at work and feel wore completely out? Do you feel like the weight of the world, which was already on your shoulders, is now crushing you to the ground? What about the stress you are feeling at work itself? If you are constantly feeling stressed then you should consider trying out some various stress reduction techniques.
There are many different types of stress relief techniques available. Some of them you can practice on your own while others may require you to have a partner or a small group. Also, what works for some individuals may not necessarily work for others. The secret is in finding what works for you and sticking with it. The first group of techniques to discuss are the ones you will find useful when you practice them alone.
The most effective solitary stress reduction techniques you should know are the deep breathing exercises. When you are alone in your office or a room at home you can easily practice these. Sit back, relax and make yourself as comfortable as possible. If you are wearing restrictive clothing such as a tie make sure you loosen it. Close your eyes and visualize the most beautiful place you have ever seen.
As you begin to build this image you should start taking slow deep breaths in through your nose and let them out through your mouth just as slowly. Expound on your mental image by adding sounds and smells so that you could feel as if you are almost there. Keep the slow breathing up for as long as possible. After about five to ten minutes of this you will either be feeling very relaxed and free of some of that stress or you will have fallen asleep which can sometimes be just as good.
One of the most effective stress reduction techniques for partners is massage. A good massage can help you both to let go of some of your stress. The partner that is receiving the massage can let the stress drain out of their body while getting totally relaxed. The partner who is giving the massage can imagine focusing their stress into their hands. By working on their partner’s muscles they are passing the stress out of their body and into oblivion.
If this is a technique that you choose to try then you should make sure that you now some basic massage techniques. This will ensure that you do not end up hurting each other and creating more stress in the long run. Another form of stress relief technique is partner-assisted yoga. Yoga can stretch the body and help it to release some of the built up tension that it has been saving. Partner assisted yoga is great for those who are not quite as flexible as they would like. Done properly this can help you and your partner to greatly reduce your stress level.
Today there has been a rise in the number of group based stress reduction techniques. One that has risen in popularity is the so called “hug party.” These parties consist of a group of people who gather together and concentrate on hugging each other and giving each other positive affirmations. While this may not be for some people others have found it a great way to share their burden of stress and let it all go.
As mentioned earlier, there are many different types of stress relief techniques available. Some of them you can practice on your own while others may require you to have a partner or a small group. Also, what works for some individuals may not necessarily work for others. The secret to stress reduction techniques is in finding what works for you and sticking with it.
We are living in a time starved, stress filled world. There’s no secret there. Most people are dealing with stress from so many avenues including work, family, relationship, friends and more. It’s important to be able to mitigate the stress in your life. Some people love yoga, massage and workouts to help reduce stress. Vacations, weekend getaways and long walks are also great ways to help relax body + mind.
Many people don’t have hours, days or even weeks to devote to stress reduction. We’ve put together a list of three stress reduction techniques that take less than 10 minutes and aren’t complicated to do. These techniques could be done at your office desk, on your couch, laying in bed or anytime you have a few extra minutes to spare.
1. Equal Breathing: Equal breathing can be done anywhere by anyone. It’s best done before bed to relax but can be performed anytime during the day. In addition, breathing through the nose for the inhale and exhale is best. How To – Breathe in for 4 counts, breathe out for 4 counts. Repeat this for 1 minute to 5 minutes.
2. Progressive Muscular Relaxation: This stress reduction technique is also great for everyone and can be done almost anywhere. The technique involves contracting and releasing muscles to help your whole body relax. Try closing your eyes while you practice this technique to help you relax even more. How To – Begin with calm, slow and steady breathing and continue this breathing during Progressive Muscular Relaxation. Start at your toes and feet, squeezing them tight for just a few seconds and then release focusing on the relaxing feeling you experience when you release the contraction.
Next, you’ll work your way up to the calves, thighs, gluts, hands, shoulders, neck, jaw and eyes. Repeat the process of contracting and tightening and then releasing after 2 – 3 seconds for each muscle group. Try inhaling or holding the breath during the contraction and exhaling when you relax the muscles. Make sure you don’t get dizzy. If you do, make sure not to hold your breath. This one may take a little more time than equal breathing but shouldn’t take you longer than just a few minutes. Feel free to repeat the process once or twice to totally relax.
3. 4 – 7 – 8 Breathing: This breathing technique is also easy. It’s geared for all levels and anyone who needs to relax for many reasons (situational stress, sleep issues, general stress reduction). How To – Breathe in for the count of 4, hold your breath for the count of 7 and exhale to the count of 8. Repeat 1 – 5 times.
Try taking baby steps to incorporate some of these techniques into your lifestyle. Choose one technique to try once or twice per week and gradually try to increase the amount of times you practice stress reduction each week. Have fun with it and don’t place limits on yourself. If all you can get in is two or three minutes, then do what you can do. You’ll benefit from some stress reduction and mind body relaxation versus none.