How to calm down? How to reduce stress? How to manage stress?
These are the questions of everyone in this busiest era. If you are suffering from stress, then you do not deal with everyday matters in a better way. So it is very important for you to be calm.
It is very difficult to calm down during a period of stress. But don’t worry in this article you will read different techniques to calm down and also know exactly how to manage stress.
It is natural to feel stress in dealing with often complex issues and it doesn’t give us any harm but also makes us more energized to deal with matters.
But if the stress was exaggerated, then it will lead to many problems.
It will give rise to many chronic mental disorders like anxiety, depression, poor memory, and sleeping related problems.
Stress will also disturb our physical health like tiredness, headache, drying of the mouth, increase in heart rate, difficulty in breathing and other stomach related disorders.
Some best techniques are listed below through which you can calm down and manage your stress:
1. Take some deep breaths
Deep breathing is an effective way to calm down. This method of berating is called combat breathing or four-count breathing.
Making it possible to slow down the heartbeat and regain control of breath.
Method: Breathe with your nose and breathe counting from 1 to 4. Now hold your breath by counting from 1 to 4. Now gently remove it from the mouth by counting from 1 to 4.
According to psychologists if the circumstances around you cause stress. So through this method, you can calm yourself down. US military personnel use this method to calm themselves in difficult situations.
There is another method of bigger breath:
1. First of all, close your eyes
2. And then take deep breathes
3. When breath in. imagine that you are carrying an air filled with calm.
4. When you breathe out. Imagine you are getting stress out.
Deep breathing exercise only takes a few minutes. But this gives more benefits to you. And you can easily manage your stress.
2. Music therapy
Music has a very positive effect on our body and mind. Dr. David Lewis-Hodgson of Mindlab International made a research that as you listen to the music, the level of stress falls drastically.
Music plays a major role in reducing our stress hormone levels, control our heart rate and maintain our blood pressure. It also helps us to improve our physiological functions.
Music has been used for hundreds of years in the treatment of different diseases and restores the bond between body and mind
Stress, depression, and anxiety can be largely eliminated from music and confidence can be increased.
A new era of music by the name of binaural beats is gaining popularity in the whole world.
According to research listening, binaural music five times a week will greatly reduce the stress
Yoga is an effective way to reduce stress and make you calm. We can say that yoga is helpful for mental and physical health.
Although yoga in the west is generally considered fun. But in India’s birthplace yoga is a lifestyle and also their true philosophy.
Many types of research have been done which show that yoga I very helpful in reducing stress.
In an investigation, 34 women decided to attend classes for two months on the issue of stress and nervousness problems.
At the end of the investigation, it was found that those who did yoga exercise had a very low level of stress.
Here are some best Yoga Poses, which you should try.
Essential oil extract from the plants to improve physical and emotional well-being. This procedure is known as aromatherapy.
This essential oil is extracted from the roots, leaves or flowers of certain plants.
It is taken inside through breath or applies to the skin.
Some essential oils are listed below which are very helpful to reduce stress.
Rose is the most important essential oil which substantially reduces the stress.
According to research the use of this essential oil reduce the level of stress in a pregnant woman during labor.
Usage method: fill a pot with Luke warm water. Put the rose oil in the pot and then soak your feet in the water present in pot.
You can also use this essential oil by mixing it in non-scented lotion and apply it on your face as well as the face.
Jasmine has a beautiful floral scent.it plays an important role to calm the nervous system without making sleepy.
Usage method: smell the jasmine oil directly from the container or permit the fragrance to occupy the room through a diffuser.
Valerian is an herb that has been utilized since antiquated occasions.it contains a certain compound that promotes sleep and keeps the user relaxed.
Usage method: Add a couple of drops of valerian oil to a fragrant healing diffuser and breathe in Valerian may make you calm and sleepy
You will be surprised to know that you can manage your Stress only by closing your eyes and just imagine a place that gives you peace and comfort.
If you are at the place where you are in constant tension then just close your eyes and imagine a place that will make you feel calmer.
During visualization also take deep breathes you feel a wonderful difference when you breathe deeply as well as visualization because now you are using two ways to reduce stress. In this way, you can calm yourself down.
Meditation popularity increasing from time to time. This is a very reliable method to calm down.
It not only reduces stress but also has many other benefits as it develops positive thinking, self-confidence, control blood pressure and gives us healthy sleep.
The best meditative position is when you can give support to your spine in any natural posture.
7. Get some sleep
Sleep is very closely related to our mental condition. Most of the people face difficulty in proper sleep due to mental stress. That’s a bigger issue.
But proper sleep eliminates all mental stress. And makes you refreshed. If you do not get enough sleep then you could not perform your physical and mental activity properly.
Some researchers say that proper sleep is the key to success.
Things to remember:
• Sleep on time even on the weekend.
• If you do not sleep for twenty minutes after lying on the bed then so get up and keep doing something until you get sleepy.
• Do not use a mobile after lying on the bed.
8. Chew gum
Recent researches have shown that Chew gum is another effective way to reduce stress.
The persons who are gum chewers have a low level of cortisol in their saliva and the level of stress is maintained in them.
So this is a very easy and effective way to release stress.
9. Consult with psychologist
Stress is of many types. Most often we handle stress by following natural ways.
But sometime the problem of stress becomes very serious which we cannot deal with in our own way.
At this time we need a good psychologist. He will give you some therapies like cognitive behavioral therapy which is the best therapy to reduce stress and you will get complete control of your mental illness.
These were the best tips for How to Calm Down? And How to Reduce stress?
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