How to beat stress and anxiety with relaxation
Relaxation techniques to beat stress and anxiety
Stress and anxiety have become a regular feature of life for many of us, but these relaxation techniques will help you to reduce their effect.
Most of us are combatting stress and anxiety issues on a daily basis. Family issues alongside competition at work are overwhelming us into this zone.
Not all stress is unavoidable, so you need to master the relaxation response to minimize its harmful effects.
To combat stress, your body releases chemicals to help the nervous system fight stress and anxiety. You need to channel these chemicals to reduce stress.
This is called Relaxation Response. Below are some techniques you can practice to effectively execute this response.
How Relaxation Response Works
Relaxation Response has a few calming effects on your body and helps you to combat stress and anxiety. You can initiate a relaxation response in your body by breathing slowly and deeply.
This slows your heart rate down and allows better blood flow to the brain. As a result, your muscles relax and blood pressure is stabilized. Here are a few easy steps which can help you use relaxation to fight stress.
Take A Deep Breath
Breathing works amazingly in helping to relax. You need to sit up straight, place a hand on your stomach and breathe in through your nose slowly.
Allow your breath to start in your abdomen and work its way to the top of your head. Use your mouth to exhale.
Scan your Body
You need to identify how different parts of your body react to stress. Put your feet on the ground or lie back and scan how your body feels. This will make it easier for you to devise relaxation techniques.
Meditation works on your brain’s neural corridors and helps you relax to better fight stress and anxiety.
Sit up on the floor with your back up straight, close your eyes and recite a soothing mantra, aloud or silently. Pay extra attention to not allow any distracting thoughts to disrupt your meditation.
Be Social About It
Sharing what’s on your mind with your friends and family will help reduce stress. Talk to them face-to-face, if that isn’t possible, at least reach out over the phone and let them know what’s going on with you.
This enables you to keep your social bond strong and allows you to relax your mind by getting a fresh perspective.
Life can feel busy and overwhelming, but that doesn't have to interfere with your networking. Try our Daily LinkedIn Routine for Today's Super Busy Women.
Laughing out loud does a lot more than just lightening your mood. It actively lowers a stress hormone in your body called Cortisol. It also increases the function of Endorphins, a brain chemical which helps lift your mood.
Best way to achieve this is to sit back with your favorite comedy TV show or movie, or just chat with a funny friend.
Going for a brisk walk, or using the stairs at home or the office are a few ways you can get yourself moving daily.
These light forms of exercise, along with some shoulder shrugs and stretching exercises greatly help in easing out stress and anxiety.
Yoga and exercise both release feel-good chemicals in your brain, helping you to deal with stress. Ultimately exercising is a great way to relax and de-stress your body and mind.
We all have incidents and things in life to be grateful for. Being grateful helps you to cancel the harmful thoughts that increase stress and anxiety.
So it’s a good idea to keep a note of all the things in life that you are grateful for.
When you’re feeling stressed and burdened, just go through those notes and journals to remind yourself of the good things in life and uplift your mood.
Remember to rejoice in your accomplishments and show your gratitude to the people who matter most.
Get the Right Furniture
Relaxation is best achieved when it’s in the right environment. Thus it’s very important to choose the right furniture at home to help you relax.
The bed needs to be cosy and have the appropriate mattress. Chairs must be comfortable and of the right size.
Recliners and Massage chairs actively help in relaxing the body, which enables fighting stress and anxiety at the end of the day.
Drink Green Tea
Green tea is rich in L-Theanine, a chemical that aids in relieving resentment and rage. So boil some water and pour it in. Take a soothing sip to get rid of your anger and relax.
Get Some Chewing Gum
Chewing gum does a lot more than just work out your jaws. Chewing these minty or fruity flavored sticks can lower Cortisol levels and reduce anxiety, making it a great way to reduce stress.
Shut your Eyes
Feeling too stressed and depressed? Just lower your eyelids for a few brief minutes.
This is an easy way to regain your composure and concentration, and to take a quick break from a stressful office day or a frenzied household. Jump back in once you’re relaxed.
Squeeze a Stress Ball
On any given day if you’re stressed enough to want to lash out on a co-worker or the nuisance down the road, just squeeze a stress ball instead. This activity helps you to relieve stress and relax in a non-violent way.
Take Some Alone Time
No company is better than self-company! This can prove particularly true on a very anxious or nerve-wracking day.
Just head out for a walk in the park, or stroll down the lake to collect your thoughts and escape the daily hardships. Relaxation is best achieved by one’s own company.
Certain soothing scents play an essential role in getting rid of stress and anxiety.
Oils and scented water stimulate smell receptors in the nose that are connected to the brain, which primarily regulates emotion. Thus, just pour some oil into your palm and smell away to total relaxation.
Using this technique you can find yourself at a more peaceful and calming place by forming mental images of things that relax you.
Smell, sight, touch, and sound are the main senses that you should try to include while closing your eyes and sitting in a quiet spot, with loose and comfortable clothing.
Relaxation is the best way to deal with stress and anxiety. You have total control over your activities and it’s all well within your reach.
So try out these simple and easy techniques to be well on your way to a stress-free and peaceful tomorrow.
A clear strategy will help you to focus. Our download can help you to Create a Plan for Your Online Job Search.
Emily is a content writer at FeedFond. A flagbearer of organic eating and a fitness freak, she’s a healthcyclopedia.
Found that interesting?
Learn more about our services
Make your dreams a reality with a professional evaluation of your career to date.
The evidence is in. More women in your company can deliver 35% greater financial returns. (Catalyst)
Download and listen free podcasts
How to Create an Effective USP What is a USP? Our Unique Selling Point or UVP (Unique Value Proposition) is our key core message about where...read more
How to Rethink the Modern Workplace for Gender Equality New research shows that diversity and inclusion is a top priority for leaders. So why...read more
Menopause in the workplace In this podcast with Nicki Williams award winning author, keynote speaker and Founder of Happy Hormones for Life,...read more
How to Cultivate Empathy in the Workplace Nancy Milton, international business communications expert, keynote speaker and author, share some vital...read more
Taking Care of your COW Tanvi Guatam, international Personal Branding expert says there is a misconception out there that a personal brand is...read more
The importance of Hard Talk Dawn Metcalfe, author of Managing the Matrix and Hard Talk, shares with us tips to achieve the lasting communication...read more
When Does Female Rivalry Turn into Sabotage There’s a lot of stuff written on social media about female rivalry and competition between women. Some...read more
Goal setting tips to boost your career The happiest people are those that really love their jobs. Those that don’t, dread Sunday nights and...read more
How to Get Noticed by Head Hunters & Recruiters In this power coaching podcast, we're going to tackle one of the questions asked multiple...read more
The key to visionary leadership lies in self-confidence, a good grasp on the big picture, and communicating your vision effectively to others.read more
You will almost certainly be asked at some point in the recruitment process “So, what are your salary expectations?” Have you prepared a reply?read more
Different male allies need different levels of support so let’s move away from one size fits all coaching and training that is offered to organisations.read more