When I think of stress I automatically think: “not good; unhealthy”. But not all stress is bad according to medical experts:
“ Healthy stress levels help build resilience”, says Dr. Safia Debar, a stress management expert at Mayo Clinic in London. In this expert alert, Dr. Debar explains the difference between good and bad stress and how to tell when you are in danger of overload.
While stress is part of life, too much negative stress is not good for your health or your mental well being and needs to be managed. What are some signs we need to practice more stress management:
– Feeling overwhelmed or tense
– over emotional
– with drawing from life or people
digestive issues, insomnia, frequent illness
If you identify with any of these stress symptoms, there are steps you can take to feel less stress in your life. Relaxation is key. Here are relaxation techniques you can practice on your own
Whatever form of relationship exercise works best for you is worth practicing daily, especially during stressful times. Try out the different methods below and do continue to practice what feels best for you. Mayo Clinic staff have identified the following relaxation techniques:
1). Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation activity, you use both visual imagery and body awareness to lower stress.
You repeat words or suggestions in your mind that may help you relax and lessen muscle tension. For example, you may imagine a peaceful setting. Then you can focus on relaxing your breathing or slowing your heart rate. Or you may feel different physical senses, such as relaxing each arm or leg one by one.
2). Progressive muscle relaxation. In progressive muscle relaxation, you focus on slowly tensing and then relaxing each muscle group.
This can help you focus on the difference between muscle tension and relaxation. You can become more aware of physical sensations.
In one type of progressive muscle relaxation, you start to tense and relax the muscles in your toes. You gradually work your way up to your neck and head. This is best done in a quiet area without interruptions. You also can start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat.
3). Visualization. In visualization, you may form mental pictures to take a visual journey to a peaceful, calming place or situation.
To relax using visualization, try to use as many senses as you can, such as smell, sight, sound and touch. If you imagine relaxing at the ocean, think about the salt water’s smell, the sound of crashing waves and the feel of the warm sun on your body.
You may want to close your eyes and sit in a quiet spot. Loosen any tight clothing and focus on your breathing. Aim to focus on the present and think positive thoughts.
If you are determined to make your life less stressful you may want to consider support, like a yoga class, or a meditation group.
Remember that relaxation techniques are skills. As with any skill, your ability to relax improves with practice. Be patient with yourself. Don’t let your effort to try relaxation techniques become yet another stressor.
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