MANAGING STRESS

MANAGING STRESS

There is no one-size-fits-all way to relieve stress. The trick is to know when you are stressed and experiment the many different stress-reduction techniques to see what works for you.

Meditation

Meditation (Photo credit: Moyan_Brenn)

Meditation brings the brainwave pattern into an alpha state that promotes healing. The mind is refreshed, delicate and beautiful.

It cleanses and nourishes you from within and calms you whenever you feel overwhelmed, unstable, or emotionally shut down.

Exercise

Woman in Yellow Sports Bra Stretching Near Green Grass Field (Photo credit: energepic energepic)

It improves blood flow to your brain, bringing additional sugars and oxygen which may be needed when you are thinking intensely.

When you think hard, the neurons of your brain function more intensely. As they do this, they build up toxic waste products that cause foggy thinking in the short term, and can damage the brain in long term. By exercising you speed the flow of blood through your brain, removing these waste products faster. You also improve this blood flow so that even when you are not exercising, waste is eliminated more efficiently.

It can release chemicals called endorphins into your blood stream. This gives you a feeling of happiness and well-being.

Relaxation Response

Person Lying on Black and Red Hammock Beside Mountain Under White Cloudy Sky during Daytime (Photo credit: Leonie Fahjen)

The meditative technique called the “relaxation response” was pioneered in the U.S. by Harvard physician Herbert Benson in the 1970s.

One of the best-studied stress-relievers is the relaxation response. Its great advantage is that it requires no special posture or place. Say you are stuck in a traffic jam when you are expected at a a meeting, or you have trouble falling asleep because your mind keeps replaying some awkward scenes.

 

  • Sit quietly in a comfortable position.
  • Close your eyes.
  • Deeply relax all your muscles, beginning at your feet and progressing up to your face. Keep them relaxed.
  • Breathe through your nose. Become aware of your breathing. As you breathe out, say the word, “one”*, silently to yourself. For example,
  • breathe in … out, “one”,- in .. out, “one”, etc. Breathe easily and naturally.
  • Continue for 10 to 20 minutes. You may open your eyes to check the time, but do not use an alarm. When you finish, sit quietly for several minutes, at first with your eyes closed and later with your eyes opened. Do not stand up for a few minutes.
  • Do not worry about whether you are successful in achieving a deep level of relaxation. Maintain a passive attitude and permit relaxation to occur at its own pace. When distracting thoughts occur, try to ignore them by not dwelling upon them and return to repeating “one.”
  • With practice, the response should come with little effort. Practice the technique once or twice daily, but not within two hours after any meal, since the digestive processes seem to interfere with the elicitation of the Relaxation Response.

* It is better to use a soothing, mellifluous sound, preferably with no meaning. or association, to avoid stimulation of unnecessary thoughts – a mantra.

Although you can turn to this exercise at any time you feel stressed, doing it regularly for 10 to 20 minutes at least once a day can put you in a generally calm mode that can see you through otherwise stressful situations.

Calming Activities

Black Grand Piano Gray Scale Photo (Photo credit: George Becker)

Enjoying beautiful music, especially certain classical compositions, can help to reduce stress. People have found out over hundreds of years that slow classical music, especially from the Baroque period, reduces the experience of stress and renews the spirit. In addition, there are numerous commercial tapes that have been produced for the express purpose of inducing relaxation.

Sleep

(Photo credit: Benjamin Carbs)

Getting sufficient amount of quality sleep helps you to cope with stress more effectively as your brain receives appropriate respite and restitution it requires. Chemicals such as neurotransmitter, neurotransmitter, hormones, and proteins are often synthesized during sleep. The imbalance of these chemicals makes the body vulnerable to the effects of stress noted above. Practicing good sleep schedule may help achieve and maintain restorative sleep.

References:
http://www.relaxationresponse.org/steps/

Managing Academic Work S Chen

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Comment (1)

  • jessa Reply

    great!

    July 9, 2019 at 9:09 am

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