When stress invites itself into our lives, it is not easy to get rid of it and on a daily basis, it can quickly become complicated. To avoid freaking out, here are some tips to put in place to manage stress and reduce it as you go.
Sleep disorders, weakening of the immune system, weight gain, digestive problems, reduced libido, cardiovascular diseases. The harmful effects of stress are numerous. But the problem is that once it’s there, it’s not easy to get rid of it. And for good reason, we only think about it. Fortunately, there are many proven anti-stress techniques. From cardiac coherence to mindful meditation, via the cloud, here are 5 tips that help reduce stress and better manage emotions.
15minutes4me
The 15minutes4me program can help you determine what is causing your stress, burnout, anxiety, or depression and then use a variety of techniques and exercises to combat it. 15minutes4me is a workout that asks you to devote 15 minutes a day to activities that promote overall well-being and reduce stress, burnout, anxiety and depression.
You will participate in exercise for 15 minutes every day for 15 minutes and 4 meals. As well as working to promote general well-being and fight stress, burnout, anxiety and depression.
As you progress from level 1 to level 3, managing your mental health guidelines becomes increasingly difficult. Even starting at level 2 can be difficult for many users. Most people feel significantly better in just one month.
Cardiac coherence
Cardiac coherence consists of exercises of short inspirations and expirations, in order to restore the rhythm of the heart and that of breathing and thus calm the flow of emotions and thoughts. It is very effective in the event of a sudden anxiety attack, or to relax before an important event, such as a job interview or a public speaking. This calms the palpitations and other symptoms that go with it.
Mindfulness meditation
Mindfulness meditation is about focusing on what is happening “here and now”. Basically, the idea is to get into a comfortable position, with your back straight, close your eyes and focus on your breathing, your heartbeat, the surrounding sounds, the heat of the sun on your skin, as well as than the thoughts that cross our minds. We observe without judging, trying to accept with kindness. And you immediately feel more relaxed.
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Decentration
Decentration is when we occupy our mind with something else; to avoid thinking about what is stressing us. As soon as distressing thoughts assail us, we do an activity that requires concentration, such as reading, drawing, knitting, writing, playing video games or even cooking. We forget for a while what makes us anxious. It also allows you to take a break in your day, slow down the pace, take care of yourself and in the long run, it can only be good.
The music
Music softens morals, it is well known! Numerous studies have shown that music has an effect on stress, anxiety and depression. Soft music is known to slow the heart rate, lower blood pressure, and decrease the amount of cortisol. It even penetrates the skin to relax muscles, knots and recirculate movement. As soon as we feel the stress invade us, it is enough to lie down, put on a relaxing music and close your eyes.
The cloud exercise
This sophrology exercise is very effective in making your anxieties disappear. Just sit comfortably in a chair with your back straight, close your eyes and relax. We inhale deeply and exhale slowly, while imagining our tensions being evacuated by the breath. We relax our whole body. We breathe in and we will look inside your body for all your worries.
We exhale through the mouth and imagine our worries coming out like smoke that comes to form a cloud. This exercise is repeated three times. When the cloud is well formed and visible in your head, you blow hard on it to make it disappear on the horizon and, with it, all your worries.
If stress can be paralyzing and counterproductive, it is also not a question of adopting an opposite posture to pretend to evacuate it. Displaying too much ease, neglecting one’s dress appearance, showing certain nonchalance or excessive eagerness is not recommended.
It is common to talk about “positive” stress, which consists of channeling your energy to make it explosive when you have to express yourself. It can be compared to that adrenaline rush in a boxer before stepping into the ring. This last step is essential for your mental preparation after the one devoted to your physical preparation.
