It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress. The benefits are strongest. While art therapy is its own field, you can use the benefits of art to express your creative side and drawing skills to reduce stress and get in. Many people associate cleaning more with drudgery than relaxation, but there are several reasons why cleaning can be a great stress reliever.
Alleviate Stress Could
The skin can be pale, sweaty, and clammy. Intestinal symptoms range from "butterflies" to heartburn, cramps, or diarrhea. Frequent urination may be a bother. A pounding pulse is common, as is chest tightness. Rapid breathing is also typical, and may be accompanied by sighing or repetitive coughing.
In extreme cases, hyperventilation can lead to tingling of the face and fingers, muscle cramps, lightheadedness, and even fainting. The physical symptoms of stress are themselves distressing. In fact, the body's response to stress can feel so bad that it produces additional mental stress. During the stress response, then, mind and body can amplify each other's distress signals, creating a vicious cycle of tension and anxiety.
Because the root cause of stress is emotional, it is best controlled by gaining insight, reducing life problems that trigger stress, and modifying behavior.
But stress control can — and should — also involve the body. Aerobic exercise is one approach; physical fitness will help promote mental fitness.
But there is another approach: The relaxed body will, in turn, send signals of calm and control that help reduce mental tension. Autoregulation exercises are a group of techniques designed to replace the spiral of stress with a cycle of repose.
Several approaches are available. Even without formal meditation and controlled breathing, the gentle muscle stretching of yoga can reduce stress. But if that's not your thing, simple breathing exercises can help by themselves. Rapid, shallow, erratic breathing is a common response to stress. Slow, deep, regular breathing is a sign of relaxation.
You can learn to control your respirations so they mimic relaxation; the effect, in fact, will be relaxing. Breathe in slowly and deeply, pushing your stomach out so that your diaphragm is put to maximal use. Repeat the entire sequence five to 10 times, concentrating on breathing deeply and slowly. Deep breathing is easy to learn. You can do it at any time, in any place. You can use deep breathing to help dissipate stress as it occurs.
Practice the routine in advance; then use it when you need it most. If you find it helpful, consider repeating the exercise four to six times a day — even on good days. Bodily exercise can help relax the mind, and mental maneuvers can, too.
Most often, that means talking out problems with a supportive listener, who can be a friend, a chaplain, or a trained counselor or psychotherapist. But you can also do it yourself, harnessing the power of your own mind to reduce stress.
Simply writing down your thoughts and feelings can be very beneficial, and formal meditation exercises have helped many people reduce stress and gain perspective. Meditation is a prime example of the unity of mind and body. Mental stress can speed the heart and raise the blood pressure; meditation can actually reverse the physiological signs of stress.
Scientific studies of Indian yoga masters demonstrate that meditation can, in fact, slow the heart rate , lower the blood pressure, reduce the breathing rate, diminish the body's oxygen consumption, reduce blood adrenaline levels, and change skin temperature.
Although meditation is an ancient Eastern religious technique, you don't have to become a pilgrim or convert to put it to work for you. In fact, your best guide to meditation is not an Indian spiritualist but a Harvard physician, Dr. Here's an outline of what Dr. Benson has termed as the relaxation response:.
Select a time and place that will be free of distractions and interruption. A semi-darkened room is often best; it should be quiet and private. If possible, wait two hours after you eat before you meditate and empty your bladder before you get started. Find a body position that will allow your body to relax so that physical signals of discomfort will not intrude on your mental processes. Research shows that smoking may increase feelings of anxiety.
Similarly, you may use alcohol as a means to manage and cope with difficult feelings, and to temporarily reduce feelings of anxiety.
However, alcohol may make existing mental health problems worse. It can make you feel more anxious and depressed in the long run. Prescription drugs, such as tranquillisers and sleeping tablets, which may have been prescribed for very good reasons, can also cause mental and physical health problems if used for long periods of time. For some people, problems start as their bodies get used to repeated use of the drug.
This leads to the need for increased doses to maintain the same effect. Remember, that it is okay to ask for professional help. If you feel that you are struggling to manage on your own, then you can reach out. It is important to know that you can get help as soon as possible, and that you deserve to get better.
The first person to approach is your family doctor. He or she should be able to give advice about treatment, and may refer you to another local professional. Cognitive Behavioural Therapy this is a type of therapy that works by helping you to understand that your thoughts and actions can affect the way you feel and Mindfulness based approaches are known to help reduce stress. There are also a number of voluntary organisations which can help you to tackle the causes of stress and advise you about ways to get better.
Anxiety UK runs a helpline staffed by volunteers with personal experience of anxiety from 9: Call Citizens Advice provides free, independent and confidential advice for a range of problems as well as providing information on your rights and responsibilities.
StepChange provides help and information for people dealing with a range of debt problems. Freephone including from mobiles Mind provides information on a range of mental health topics to support people in their own area from 9. Call or email info mind. Rethink provide specific solution-based guidance - Fax: Samaritans offer emotional support 24 hours a day - in full confidence. Call or email jo samaritans. There are a number of specialist services that provide various treatments, including counselling and other talking treatments.
Often these different services are coordinated by a community mental health team CMHT , which is usually based either at a hospital or a local community mental health centre. Some teams provide hour services so that you can contact them in a crisis. You should be able to contact your local CMHT through your local social services or social work team.
Order Printed Copies Download for free Realise when it is causing you a problem Try to make the connection between feeling tired or ill and the pressures you are faced with Look out for physical warnings such as tense muscles, over-tiredness, headaches or migraines 38 2. Review your lifestyle Could you be taking on too much? Are there things you are doing which could be handed over to someone else? Can you do things in a more leisurely way? To act on the answer to these questions, you may need to prioritise things you are trying to achieve and re-organise your life This will help to release pressure that can come from trying to do everything at once.
Eat and drink sensibly. Alcohol and food abuse may seem to reduce stress, but it actually adds to it. You do not have to meet others' expectations or demands. It's okay to say "No. Stop smoking or other bad habits. Aside from the obvious health risks of cigarettes, nicotine acts as a stimulant and brings on more stress symptoms. Give yourself the gift of dropping unhealthy habits. Choose non-competitive exercise and set reasonable goals. Aerobic exercise has been shown to release endorphins natural substances that help you feel better and maintain a positive attitude.
Study and practice relaxation techniques. Choose from a variety of different techniques. Combine opposites; a time for deep relaxation and a time for aerobic exercise is a sure way to protect your body from the effects of stress. Control what you can and leave behind what you cannot control. Reduce stressors cause of stress. Many people find that life is filled with too many demands and too little time. For the most part, these demands are ones we have chosen. Effective time-management skills involve asking for help when appropriate, setting priorities, pacing yourself, and taking time out for yourself.
Examine your values and live by them.
Exercising to relax
People can learn to manage stress and lead happier, healthier lives. Don't rely on alcohol, drugs, or compulsive behaviors to reduce stress. Find information and 10 helpful tips on how to relieve stress from the Cleveland Clinic, and also other methods you can use to relax or reduce stress. Exercise is also considered vital for maintaining mental fitness, and it can reduce stress. Studies show that it is very effective at reducing fatigue, improving.