Focus on Breathing
Just focusing on your breath or changing the way you breathe can make a big difference to your overall stress level. Breathing techniques can calm your body and your brain in just a few minutes.
The best news is, no one around you will even know you're doing them. So whether you're in a stressful meeting or you're sitting in a crowded theater, breathing exercises could be vital to reducing your stress.
While there are many different breathing exercises, like karate breathing, a few simple ones include:
- Breathe in through your nose and watch your belly fill with air. Count slowly to three as you inhale. Hold for one second and then slowly breathe out through your nose as you count to three again.
- Breathe in through your nose and imagine that you're inhaling peaceful, calm air. Imagine that air spreading throughout your body. As you exhale, imagine that you're breathing out stress and tension.
Laugh more
A sense of humor can't cure all ailments, but it can help you feel better, even if in times when you're feeling down, you force yourself into a fake laugh. When you laugh, not only does this lighten your mental load, but it also causes positive physical changes in your body. Laughter ignites and then calms your stress response. So read some jokes, tell some jokes, watch something comedy, or hang out with your funny friends. Or try laughter yoga.
Get enough sleep
Stress can make it difficult for you to fall asleep. When you have so much to do and so much to think about, you will struggle to sleep. Sleep is the time when your brain and body rejuvenate.
The quality of sleep and the amount of time you sleep can affect your mood, energy level, ability to focus, and all the functions you perform. If you have trouble sleeping, make sure you follow a calm and relaxing routine when you go to bed, listen to soft music, put the clock away, and stick to a consistent schedule.
Reading
Surprisingly, reading can reduce stress by as much as 68%. You can just read your favorite book or the book you care about for about 30 minutes a day. It is also recommended to read magazines etc. after collecting work information.
Walk
A walk not only relieves stress but also relieves the effects of PTSD. The product is dramatically increased, especially when you are in nature. It is also effective for improving memory and concentration. That President Obama also says that essential discussions are held while taking a walk in the garden.
Next, I will introduce how to have a feeling of countering stress from "Nine Actions Practiced by Successful People," written by American psychologist Dr. Halvoson.
Visualization
You consider yourself too social and friendly to indulge in meditation. Then imagine meditating. It is important to visualize a general picture of yourself, dwell on specific details, and understand the state inside your imaginary image. Visualization is a technique that provides disconnection from the current-voltage.
By imagining how you relax, you can set off in your favorite place or even in a fantasy world. It does not matter. To move to the "rescue island," you can touch things that remind you of pleasant sensations, such as a silk scarf, a beautiful shell, a painting. The point is that this thing manages to eliminate stress in your mind and to instill in your psycho-emotional state a feeling of calm and timelessness. To make the picture more realistic, bring colors, sounds, even tactile sensations.
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