How To Relax Mind From Stress
|How to Relax Mind From Stress?|
See there are many helpful guide over the internet and as most of us mainly ask dr google for some protips, it would be a better idea to get a professional medical help if you are feeling highly stressed.
Now this article on how to relax mind from stress is mainly written from the viewpoint to help you relax so donât take it as a high guided pro tips as the only pro tips can be given by your doctor after you consult him, just use the tips you get on the net as a tool to feel relax but do not rely on them.
To get the answer on how to relax mind from stress you need to first understand why we do get stressed, why stress is bad for health and what are the main causes of stress, so read below.
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Relieve Stress With Graceful Tai Chi Moves
Like yoga, tai chi is another Eastern tradition that might help ease life with depression. Specifically, this slow, gentle practice may help reduce stress and relieve symptoms of depression, according to a review article published in April 2019 in Frontiers in Psychiatry.
Practicing tai chi in a group setting may also play a role in depression relief. A group class can reinforce a sense of autonomy and connectedness with others. You can also develop a social support network in an exercise class that you might not form when exercising alone, says Hafeez.
Ways To Relax Your Body
Although it may sound counterintuitive, sometimes it works best to focus on calming your body even when your goal is to calm your mind.
Chances are that once your body feels relaxed, your mind will follow. When your body relaxes, you enjoy a slew of health benefits. In a relaxed body, heart rate slows, blood pressure levels out, and muscles loosen .
Practicing regular relaxation techniques may provide you with a boosted immune system and improved sleep. Plus, you may experience a decrease in gastrointestinal problems as you incorporate more relaxation into your days.
Were all a little different, and there are as many ways to relax as there are people in the world. So if one of the activities on this list doesnt help you wind down, dont be discouraged. Its a great idea to try a few different techniques and see what works best for you.
If you find yourself with a tight feeling in your chest, a clenched jaw, a tension headache, or shoulders up to your ears, take 10 minutes to try one of these techniques.
Practice Breathing Exercises
Many different deep breathing exercises can help you calm your nervous system, so try several to see which you prefer. One easy technique to start with is called box breathing. To do it, inhale to the count of four. Then, hold your breath for a count of four. Next, exhale to the count of four. And finally, hold for a count of four before inhaling again.
Get a Little Exercise
Go for a Walk in the Sunshine
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Move From Breath To Body:
Eventually, as you grow more relaxed, move your attention from your breath to various parts of your body to perform a body scan. Start it wherever you like, from your heart to your chest, to your face. Some prefer to start with their feet and work their way upwards while some start with their hands or their head.
As you breathe in and out, notice how your body feels. Notice the sensations like aches and pains, tensed muscles, and raised heartbeat. Imagine air coursing through your body, releasing the tensed muscles and stress loosening its grip. Once youve finished scanning your body, return your focus to your breath for as long as youd like to continue.
Try this healing meditation by world-renowned spiritual guide BK Shivani to start your meditation journey.
If youd like to learn more about meditation, you can try the ThinkRight.Me app to find masters that guide you seamlessly through the process.
Do I Need Health Insurance To Receive This Service
The referral service is free of charge. If you have no insurance or are underinsured, we will refer you to your state office, which is responsible for state-funded treatment programs. In addition, we can often refer you to facilities that charge on a sliding fee scale or accept Medicare or Medicaid. If you have health insurance, you are encouraged to contact your insurer for a list of participating health care providers and facilities.
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Tip : Change Your Beliefs
If you self-medicate your moods and emotions, chances are you look at your substance use in ways that make it seem more useful than it really is. For example, you may, like many people, drink alcohol as a nightcap to help you sleep. But while it can help you to fall asleep faster, alcohol will also disrupt your sleep. It can necessitate extra trips to the bathroom, aggravate breathing problems, interfere with the restorative REM-sleep phase of your sleep, and cause you to wake up earlier than normal. All this adds up to a poor quality nights sleep. By skipping the nightcap, it may take you longer to fall asleep but youll sleep better and wake up feeling more refreshed and well-rested.
Similarly, you may use alcohol to improve your mood or as a coping mechanism for anxiety. While a few drinks can have the desired effectmaking you feel happier or less anxiousbecause alcohol is a depressant, it will ultimately make you more anxious and depressed. Regular alcohol use depresses the central nervous system and decreases the levels of the brain chemical serotonin, leaving you feeling sadder and more prone to worrying than before.
Ways To Relax In Less Than 5 Minutes
When youre on a busy day, its hard to keep it together. Sometimes you only have 5 minutes or less between meetings, appointments , or in a lunch break to catch your breath and try to relax, so you can be in your best for the rest of the day. Next, well give you 20 tips to relax in less than 5 minutes.
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Tips And Strategies To Manage Anxiety And Stress
At some point, anxiety and stress affect everyone. They can manifest differently in different people, and the level of anxiety one experiences can vary, but there is one thing for certain: there are ways to manage anxiety, even if it feels out of control.
Of course, if anxiety is affecting your everyday life and getting in the way of your daily productivity for an extended period, please seek assistance. Find Help
Information about causes and treatment goes a long way in helping to understand anxiety and stress, but there are also some physical and mental things you can do when feeling anxious or stressed. Some coping strategies from ADAAs experts include:
Fall In Love With Nature
Nature has wonderful healing powers on the body and mind. Communing with nature can make you feel more positive and relaxed. Dont be afraid to get reacquainted with the sights and sounds this wondrous planet has to offer. Something as little as hearing a bird signing could help you relax and ease your depression.
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Build A Support Network
One of the most important things you can do to help yourself with depressionother than medication and therapyis to develop strong social support.
For some, this may mean forging stronger ties with friends or family. Knowing you can count on supportive loved ones to help can go a long way toward improving your depression.
For others, a depression support group can be key. It may involve a community group that meets in your area or you might find an online support group who meets your needs.
When Should You Seek Professional Help From A Mental Health Practitioner
Mental health practitioners are the experts when it comes to mental health. They are trained professionals who can help you with your mental health issues and give you the best possible care.
Professionals in the field of mental health have a wide range of tools and skills to offer. They can offer therapy, medication, or other types of treatments that could be more helpful for your particular needs.
If youre not sure what type of treatment is right for you, or if youre experiencing symptoms that might need emergency attention, then its always better to seek professional help sooner rather than later.
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Dealing With Anxiety Using The Power Of An Anxious Mind
Anxiety is the power of the mind against the mind. That power is your greatest asset and its an exceptional one. Now to claim it back so you can use it in a way that will build and strengthen you.
Be present. Be where you are, not where your anxiety wants to take you.
Anxiety works by using a solid collection of what-ifs and maybes to haul even the strongest, bravest mind from a present that feels manageable and calm, to a future that feels uncertain and threatening. Experiment with staying fully present in the moment. Anchor yourself by opening up your senses. What do you see, feel, hear, taste, know? Stay with what is actually happening, rather than what might happen. If this feels uncomfortable, put a time limit on it, lets say, two minutes to start with. Spend this time fully experiencing the world as it is around you now.
Every time you do this, you will be strengthening your ability to pull back from the anxious thoughts that steal you away from the safety and security of where you are. Try to get into a regular practice each day, for however long you can two minutes, five minutes, ten minutes it doesnt matter. Theres no right amount, but the longer the better. The main thing is to keep doing it. The brain strengthens and rewires with experience, and this is an experience that is so strengthening and healthy, your brain will love for it.
Try: Right now, Im here and Im safe. I see the sky. I feel the breeze against my skin. I hear my footsteps
You Fuel Your Brain With Distressing News
If youre hooked on watching or reading the news, youre basically feeding your brain a steady diet of disturbing deaths, disasters, and divisive politics. Youre flooding your mind with toxic thoughts that activate the brains fear circuits, making you feel chronically anxious and afraid. Its hard to relax when youre constantly on edge and your brain is seeking out the next impending disaster around the corner.
Relaxation Rx: Limit your media consumption and subscribe to news outlets, such as the Good News Network, which specializes in highlighting the positive things that are happening in our world.
Anxiety, depression, PTSD, and other mental health issues cant wait. At Amen Clinics, were here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here.
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Reframing Our Views About Relaxation
Another reason we have trouble relaxing our mind is our unconscious views about relaxation. Ask anybody about his views about relaxation, and hell probably tell you it is a good thing, and people should take the time to relax regularly. Then, ask him if he actually does that. Chances are he doesnt.
Its much like peoples views about exercising. They know its good for them, but they have a hard time practicing it. The reason is that our subconscious mind tells us something different. Our subconscious mind tells us things like:
I dont have time to relax.
I have more important things to do.
I need to be productive.
I dont know how to relax my mind.
Im the type of person who cant sit still.
These subconscious beliefs are very strong, and they dictate our actions. So, if we want to change these beliefs, then we need to reprogram our subconscious mind. That may sound difficult, but its not. You can easily do it with a technique called writing meditation.
With writing meditation, you simply copy a set of affirmations by hand in a notebook for about five minutes a day. You can do it at any time and any place. You dont even need a quiet place.
After a few days, youll notice a change in your behavior. It will become easier to dedicate time to relaxing your mind. Here is the relaxation writing meditation:
Risks Of Not Relaxing Enough
Stress is a part of everyday life. It can be a helpful thing that motivates people to act, and can even save your life in a dangerous situation. Most stresses we experience are small, like getting caught in traffic on the way to a party or losing an earring on the train to work.
The same helpful fight-or-flight instincts we get from these small stressful events in our life can backfire on us if we dont take time to relax. Relaxation doesnt just feel good, its also important for good health.
Stress from work, family, social obligations, and even exercise will wear you out over time if you dont set aside time to relax. Some of the negative effects of not relaxing enough include:
Risks of too much stress
- frequent headaches and pain throughout the body
- sleeping problems, such as insomnia or nightmares
- forgetfulness and confusion
- chest pain and heart problems
- stress-related illness
- increased or decreased appetite, often with weight gain or loss
- social isolation and loneliness
- increased use of drugs, tobacco, and alcohol
- crying spells and feelings of depression, sometimes with thoughts of suicide
- loss of interest in punctuality and appearance
- increased irritability and overreaction to small annoyances
- poor performance at work or in school
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Tip : Talk About Your Worries
It may seem like a simplistic solution, but talking face to face with a trusted friend or family membersomeone who will listen to you without judging, criticizing, or continually being distractedis one of the most effective ways to calm your nervous system and diffuse anxiety. When your worries start spiraling, talking them over can make them seem far less threatening.
Keeping worries to yourself only causes them to build up until they seem overwhelming. But saying them out loud can often help you to make sense of what youre feeling and put things in perspective. If your fears are unwarranted, verbalizing them can expose them for what they areneedless worries. And if your fears are justified, sharing them with someone else can produce solutions that you may not have thought of alone.
Build a strong support system. Human beings are social creatures. Were not meant to live in isolation. But a strong support system doesnt necessarily mean a vast network of friends. Dont underestimate the benefit of a few people you can trust and count on to be there for you. And if you dont feel that you have anyone to confide in, its never too late to build new friendships.
Relaxation Techniques For Anxiety: How To Relax Your Mind
Engaging in relaxation techniques for anxiety really does help relax your mind and body. Such techniques are purposeful exercises done intentionally and regularly to effectively reduce anxiety. If youve ever been told by a well-meaning but misguided person to just relax, and everything will be fine, you may be skeptical of any claim that relaxing helps anxiety or that relaxation is even possible when you have anxiety.
Relaxation techniques go far beyond the words just relax. Numerous studies have demonstrated that regularly practicing relaxation helps the brain and body. Not only do heart and respiration rate decrease, so do blood pressure, muscle tension, and metabolism. Further, anxiety, stress, and even the intensity and frequency of panic attacks decrease. Relaxation increases alpha waves, the brain waves associated with a relaxed mind relatively free of unwanted thoughts. Teaching yourself to relax when you have anxiety will help you decrease anxiety in both the short- and long term.
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Improve Your Sleep Hygiene
Sleep and mood are intimately related. A 2014 study found that 80% of people with major depressive disorder experience sleep disturbances.
But, you might feel like you just can’t fall asleep. Or perhaps you struggle to get out of bed because you feel exhausted all the time.
Good sleep hygiene could be key to improving the quality and quantity of your sleep.
Turn off electronics at least an hour before you go to bed. Use dim light to read a book or engage in another relaxing activity.
Only use your bed for sleep and sexual activity. Doing work in bed, or even in your bedroom, can cause you to associate your bed with stress, rather than relaxation.
Aerobic Exercise Appears To Help Alleviate Depressive Symptoms Experts Say
Exercise isnt a depression cure-all theres no such thing. But plenty of research has shown that exercise can reduce or even prevent symptoms of depression.
Among people with depression and similar health conditions, exercise appears to have substantial mental health benefits. For instance, a review published online in August 2019 in the Journal of Neurology found that exercise can significantly improve depressive symptoms and quality of life when used as an add-on therapy to usual treatment and the more exercise, the better, researchers noted.
Earlier, a large study published in January 2018 in TheAmerican Journal of Psychiatry concluded that engaging in physical activity of any intensity for at least one hour each week could prevent 12 percent of future cases of depression.
What makes a fitness routine an excellent addition to your depression treatment plan? There are likely multiple factors. Biologically, exercise can increase certain chemicals in the brain that can help form new brain cells and new connections between brain cells.
In addition to the direct effects exercise has on the brain, other physical changes that occur with exercise, such as cardiovascular fitness and improved metabolic health, promote brain health indirectly.
If you need help becoming more active or if you simply want to try new activities, here are seven great exercises that can help ease depression symptoms.
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