Stress is the body's response to change. Even positive changes cause concern: a new job, a long-awaited meeting. But usually, when talking about stress, they mean adversity and shock. Chronic or intense stress negatively affects health, relationships, and emotional well-being.
Stress is easier to cope with if it is calculated in time. Once this is recognized, simple strategies can be used to relieve stress before the situation gets out of hand.
Common symptoms:
- irritation, fatigue;
- headaches, forgetfulness, problems concentrating;
- indigestion - abdominal pain, constipation, diarrhea;
- muscle tension - back pain, neck pain;
- insomnia;
- high blood pressure, rapid pulse.
It is important to track your behavior to find out the origin of your symptoms. For example, overeating at the end of the day, or biting your nails after meeting your boss. Knowing the reason makes it easier to solve the problem.
If the situation does not require the intervention of a specialist, then a simple exercise will help to cope with the stress.
"Progressive Muscle Relaxation"
In order to relax the mind, it is necessary to learn to slowly and gradually strain and then relax the muscles of all groups in turn. The tension in the muscle group is maintained for 5-10 seconds. If you feel pain or discomfort, skip those muscles. It is helpful to keep your eyes closed while doing the exercise and visualize a wave of relaxation. Do not hold your breath. You can work starting from the head and going down to the legs, or vice versa - the order of muscle tension should be natural. The exercise can be done either sitting in a comfortable chair or lying on the couch. If the mind begins to wander, it should be brought back to visualization.
You can also do repetitive activities for 10 minutes to relieve acute but not chronic or intense stress.
Stress Relief Ways:
1. Take a shower.
2. Make a neck massage.
3. Squeeze a small ball, hit a soccer ball, or hug a pillow.
4. Slowly count to 100 and back.
5. Write down 10 things you are grateful for.
6. Make a list of concerns and determine what can be done now.
7. Play with pets.
8. Meditate.
9. Do stretching or several yoga poses.
10. Take a walk, jump rope.
11. Dance or listen to your favorite music.
12. Knit, sculpt, draw, paint.
13. Collect flowers, leaves, cones, chestnuts or shells.
14. Sit in the sun, make tea.
All this can be done in a short period of time and return to your daily routine. It is necessary, based on personal preferences, to choose the appropriate methods, add or drop something, make your own list and use an anti-stress strategy regularly. Constant practice will make actions automatic, which will not allow stress to accumulate, accumulate and turn into a destructive type of stress.
