Simple Ways to a Stress-Free You

Sleep and Rest Often, we just need a good night’ sleep or 6-8 hours of undisturbed relaxation to have a fresh mind. Then it becomes easier to focus on what is happening around us and to function smoothly. Once we get cracking on something that is irritating us it becomes a work in-progress and we do not feel like we are skirting the issue. Stress may lead to sleep-related disorders like sleep apnea and in serious cases, insomnia. When the same issue keeps playing in our mind repeatedly, it becomes difficult to change the focus to the need for sleep as opposed to getting rid of the problem. Relaxation Meditation, yoga, spa treatments, herbal remedies have been designed to reduce tensions and upsetting elements of daily life. Practice deep breathing if you do not have the time to plan out a relaxation schedule. Visualize pleasing situations and concentrate on the present. Special aromatic oils and music are also known to soothe your senses. Deep Breathing Have you ever noticed your breathing pattern when you are tense or under stress? It is usually shallow, jerky and unsteady and from the chest region. Until and unless this shallow, erratic breathing is replaced by deep and even breathing from the abdomen, the body will continue to be in a state of tension. Practicing abdominal breathing makes us feel calm and relaxed, mentally and physically. So concentrate on your breathing several times during the day — anywhere, anytime. Take a deep breath. Inhale through the nose. Feel the energy coming in and revitalizing your body. Breathe out through your mouth making a quiet relaxing whooshing sound like the wind you gently blow out. Continue to take long, slow, deep breaths which raise and lower your abdomen. Continue for 5-10 minutes and you’ll feel instant sense of well being. Muscle relaxation training One of the most tangible experiences of bodily stress is muscle tension or a tight contraction of several muscle groups in the body. By consciously doing the opposite, i.e. learning to keep the muscles loose and relaxed you could induce physical ease and mental calmness. To do this you have to first tense a set of muscles deliberately, as hard as you can do to feel real tension and discomfort in the muscles. Then slowly allow the muscles to relax and become aware internally the difference between tension and relaxation. This is done progressively through every muscle group of the body like hands, arms, face, neck, shoulders, stomach, back, pelvis, legs and feet. Practiced in regular ½ hour sessions, sometimes with the help of machines (Biofeedback) over two weeks consistently can make you a relaxed, calm person. Visualization Through the power of creating positive, desirable images in your mind, you can literally wish away tensions calm yourself and relax both body and mind. Though we all daydream or fantasize all the time, creative visualization harnesses your verbalizations and consciously employs them for bettering yourself and your life. All you have to do is to sit or lie down in a quiet place, close your eyes and allow your mind to form mental sense impressions — using all the five senses of touch, sight, hearing, smell and taste — create visions, scenes of your own favourite place, real or imaginary. As you do so, affirm verbally your ability to relax “(I am letting go of tension from by body” or “I am calm and peaceful, etc.)”. Practice this thrice a day for 5-10 minutes regularly and then increase the time.