Stress is hurting our physical and emotional health and contributing to some of the leading causes of death in this country – U.S.A.” 2010 – American Psychological Association
We all experience stress. Sometimes we have more tension with given particular situations or people. Although we have no control over what happens to us, we can choose how we act in these situations rather than reacting and feeling overwhelmed or frazzled. We all need stress management.
The more stressed we become; the more we open ourselves to physical illnesses.
The following top stress management tips, if practiced, will increase our physical and emotional wellness.
Top Stress Management Tips
Stress Management 1. Breathe Deeply
- We inhale slowly through our nose and watch our hand move out as our belly expands as we breathe deeply.
- We hold our breath for a few seconds, and then exhale slowly out as you push the belly in as far as possible.
- Repeat several times.
- Breathing deeply and consciously from our diaphragm increases oxygen into our blood which relaxes us and decreases stress.
Stress Management 2. Anchoring: Visualize or Imagine a Positive Calming Scene
- When we learn the technique of anchoring, we can relive the experience of feeling good and calm.
- Sit comfortably where you will be undisturbed.
- Close your eyes and relax your body by breathing deeply into any areas of your body, one at a time, where you feel tightness or discomfort.
- Go back in time or create a place where you feel good and at peace.
- It may be a beach or a mountain valley or a meadow with a stream. Visualize or imagine this place with all the sights, sounds, smells, and feelings.
- When you feel good and at peace, touch your thumb and 1st finger of each of your left and right hands together.
- Do this two more times, each time feeling the good feelings and peace as you visualize or imagine your peaceful place.
- Whenever you start to feel stressed repeat the anchoring method of and your stress will melt away.
Stress Management 3. Self-Hand or Foot Massage
- Massaging the sore places in our palms or feet with our thumb and fingers of our other hand, releases tension.
- Much tension is held on the palm side between our thumb and 1st finger.
- Massage until the stress decreases.
- You may actually breathe a sigh of relief.
- We smile when we feel happy.
- Smiling sends nerve signals to our limbic system in our brains.
- which creates a neurochemical balance of calm.
- Smiling consciously can relax us.
Stress Management 5. Do Physical Stretching
- Our muscles tighten as we progress through our day. Stress seizes up our bodies even more.
- Stretching loosens our muscles and improves our breathing. If you notice birds, cats, and dogs, they stretch whenever their bodies feel tight.
- Apart from having a specific time to do physical exercise, we can stretch any time during the day even sitting down or on a plane.
- It is best however to get out of our chairs every one half hour and stretch for a few minutes.
- A great stress-relieving stretch is a yoga position called the child pose, which stretches the back muscles.
- On the floor, kneel, sit back on your heels, then lean forward and put your forehead on the floor and your arms alongside your legs, palms up.
- Hold for one to three minutes.
Stress Management 6. Learn to set Personal Boundaries and Say “No”
- When we want to say “No” and we say “Yes” to our friends when they want us to do something, we create stress for ourselves.
- Codependents find it challenging to say “No” because they either remain unaware of what they want or fear saying “No” and being rejected.
- Saying “No” to be true to ourselves requires courage and practice.
- The only way to build up the strength to say “No” to take care of ourselves is by doing it over and over until it becomes easier.
6 More Top Stress Management Tips https://www.emotionalhealthtips.com/2014/01/11/stress-management-tips-2
ABOUT THE AUTHOR
Michael David Lawrience is the author of Emotional Health: The Secret from Drama, Trauma, and Pain His book provides ways for improving emotional health, easing pain and stress, healing physical and emotional abuse, and spiritual awakening.
Michael as a Residential and Self-Esteem Coach and Mentor has over 13 years’ experience teaching teen’s self-awareness, self-esteem, and self-reliance. See eBook Self-Esteem: A Teen’s Guide for Girls http://www.amazon.com/Self-Esteem-Teens-Guide-Girls-ebook/dp/B009L4JLMO
Michael offers Bowen Therapy in person in Sedona, Arizona for easing physical and emotional pain. See http://emotionalhealthtips.com/bowen-therapy
Michael also conducts personalized hiking tours in Sedona for emotional and spiritual breakthroughs. https://www.sedonamysticaltours.com/company/michael-david-lawrience/