When stress takes hold of you, it is important to take the time to master it.
Breathing deeply will help you relax. Indeed, according to the National Public Radio (NPR), a stressful situation is marked by rapid breathing that stimulates the orthosympathetic nervous system. On the other hand, deep breathing allows us to stimulate a reaction of the parasympathetic nervous system and thus, to soothe us.
This method consists in gradually contracting one’s muscles starting with the toes and going up to the face, then releasing them.
Progressive muscle relaxation helps reduce stress and anxiety, and is often recommended for patients with anxiety disorders and depression.
Sometimes, just take the time to think and plan your days. Organizing the day before, respecting your schedule and going out earlier before an appointment, helps to avoid stressful situations.
Stress and sleep are directly related. If you sleep badly, it increases your chances of being stressed the next day and will prevent you from sleeping well … Taking a nap is the solution to this real vicious circle.
The soothing virtues of yoga are no longer to prove! This ancestral practice is known to fight stress and chronic anxiety. We particularly recommend the position of the eagle, which stretches the muscles of the back and neck, relieves stress and relieves tension.
Meditation allows you to drive out of your mind all the negative ideas and external factors that cause stress and anxiety. This practice allows you to relax and reconnect with yourself.
To empty your head, nothing better than a walk in a green space, combining the benefits of walking and those of contact with nature! Indeed, walking stimulates the secretion of endorphins that will reduce your stress while nature can put your body in a state of meditation.
According to the Sarah Pressman study at the University of Kansas, smiling or laughing, even forcibly, is a great way to relax. This slows the heart rate and stimulates the production of endorphins and serotonin, the hormones of well-being.
” No stress can withstand one hour of manual labor. ” But you did everything-to-be-happy! – Nicole de Buron.
The repetition of movements can be very relaxing and soothing. Indeed, it helps to focus one’s attention on a task to be accomplished, which removes negative thoughts and provides satisfaction. So you can opt for a painting session, sculpture, gardening, or even knitting!
The music has great therapeutic virtues. It soothes, decreases the heart rate, lowers the blood pressure and decreases the respiratory rate. It stimulates the production of neurohormones such as dopamine and reduces the levels of stress hormones.
Receptive music therapy (when listening to music) and active music (when singing, humming or playing a musical instrument) is also used in hospitals. Music allows patients to relax and cope with pain before or after surgery.
Many plants have a soothing and relaxing power on the body. According to a study by Washington State University, the mere fact of being surrounded by greenery would trigger a relaxation reaction. Indeed, stressed people saw their blood pressure drop by 4% when they entered a room full of plants.
Consuming natural infusions also helps to calm down. Opt for lavender, jasmine, verbena, linden or bergamot.
Finally, add a few drops of essential oils in the bath is also all its effect and can evacuate tensions.