Stress. A small word, with much bigger effects. Dictionary.com's definition of stress is "a specific response by the body to a stimulus, as fear or pain, that disturbs or interferes with the normal physiological equilibrium of an organism", but to me it so much more! When stressed, you may sometimes feel overwhelmed or panicky. Stress can cause issues in so many aspects of life, make us look at the negative side of many situations, and see things as more escalated than they really are. It can cause heath issues, high blood pressure, digestive problems, sleep problems, heart disease, skin diseases or acne, obesity, the list goes on and on.
But, what I bet most don't know, is that studies show, some stress is GOOD for you! Yes, that's right. Stress can release adrenaline and other hormones that can actually give your immune system a boost, make you more alert and motivated, and many more positive things, when the stress is moderated well. (Stay turned for article on Positive Stresses, coming soon!) Unfortunatly many people don't know how to moderate stress very well, which is where this and other self-help articles come in.
Stress is usually derived from a negative feeling or emotion. These emotions could be anything from having a bad day at work, to guilt, pain, anger, or one of the many more others possible. When we only focus on the negative of a situation, we tend to escalate the amount of stress the situation holds. This will only become a spiral downward too much more stress and anxiety.
No one person is different, and neither is their daily stresses. So obviously one technique might work for one person, as another technique might be more suited for another. Below is a list of several simple stress-reduction techniques that have been known to really help. Try them out, and use the techniques that truly help you.
- Reduce the Negative Thinking
2. Meditation
No, I'm not talking about people twisting in uncomfortable positions and saying "Ommm" for hours. Although, if that fits you, then go for it! It's all about finding what's productive for you. Meditation is the any act you do repeatedly to keep you calm, but in the present moment. Swimming, running, writing, painting, whatever will keep you calm and focused. So when you feel like you're starting to stress, let the thought escape you and go focus on something that will keep you busy, and focus on the repetitiveness on the activity you are doing. If you really focus on it, you will see that in five to ten minutes you are much calmer than you were when you began.
3. Deep Breathing Exercises
No, breathing by itself won't help you if you are still focusing on the negative thought. But, if you really do this one right it helps ALOT. Exhale deeply through slightly pursed lips, while dropping your chest. Count to eight as you exhale, and try to empty all the air out of your lungs. Hold yourself exhaled for a second, then count to eight as you take a VERY deep breath in, you should feel your stomach expand. Now hold your breath in for just a few seconds, and then repeat the activity 6 to 10 times. As you do this, take whatever issue is stressing you out, and focus on a positive outcome for the situation as you breathe. This will help you calm yourself down, and help you focus on the issue later with the idea of a positive outcome rather than a negative.
4. Picture Yourself Relaxed
If meditating is too much for your busy mind, try creating a 'daydream' where you see yourself relaxed. Did you go on vacation somewhere and remember the feeling of calm you had, or do you love to relax by the beach? Well imagine you are there, and that you are completely relaxed! If you are someone who responds more to touch in general, think about a comfy sweater, or silky robe you feel at ease in. The more in detail you think about your relaxing 'place', the more relaxed you are going to feel. So think colors, smells, sights, sounds, use all your senses! The idea is replace the thoughts of stress with the thoughts of your 'dreamscape', to give you a sense of calm. When done correctly, this technique does wonders for relaxation and stress-reduction!
5. Observe the Things Around You As a Child Would
Have you ever noticed how much deeper a child's appreciation is for the things around them than adults? Children view the world as a place for adventure and learning new things. They don't focus on what is to come, but only the present. They truly enjoy the little things in life. When you become an adult, you are more focused on the daily stresses of being responsible, work, family, kids, bills, house payments, ect.. the list never ends, and once you check on thing of the list there are already two more added to it! We adults get so wrapped up in what is to come, we forget the beauty of what is right in front of us.
Here's the tip. When you feel stressed, instead of focusing on what is to come, focus on your immediate surroundings. If you are outdoors, admire how the clouds look, enjoy the sunshine or play in the rain! In the mall, admire an old couple still in love! Focus on the little positive things that are right in front of you! Try to take in as many details as you can. The more focused you are on the good things in the present, the less you will feel overwhelmed by the stresses that you have to deal with!
IN CONCLUSION
Remember, no person is alike, no stresses are alike, so no solution is the same either. Find what works best for your own personal stresses.
If you ever start to feel helpless or suicidal, please call 911 or 1-800-SUICIDE, there IS help!
Stay Tuned for more articles on positive stress, stress-reduction techniques, depression, as well as beauty tips, health advice, and more!
Many Blessings!
The Motivation Station
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