Stress relief can be easily practiced on your own. Whenever you feel stressed, just focus on your breath, and the emotional turmoil will gradually melt away amazingly. Knowing how to relieve stress and taking time to do so 2-3 times a day can help clear the mind, enabling you to sleep peacefully, as the chemicals in the brain work in balance. This results in harmony between the body and mind, reducing the risk of illness or alleviating existing conditions.
Since stress is something people often experience nowadays, doctors recommend these simple stress relief methods from the Department of Mental Health, which can reduce stress in a short period.
When stress occurs, the muscles in the body tense up and cause restlessness in the mind. Therefore, most stress-relief techniques focus on relaxing the muscles and calming the mind.
There are 15 muscle groups to focus on, including the forehead, eyes, cheeks, nose, tongue, lips, jaw, neck, chest, back, shoulders, abdomen, buttocks, arms, and legs (left and right).
Begin by sitting in a position that feels most comfortable. Then, tense each muscle group one by one, holding the tension for 10 seconds before releasing it. Repeat this process 10 times for each muscle group, completing one set.
This practice helps you recognize stress and how it causes muscle tension, while also teaching you to relax your muscles. So, when you next experience stress and muscle tension, you'll be able to recognize it and relax quickly.
"Breathe in, let your belly expand; breathe out, let your belly contract." Just place your hand on your abdomen while breathing to feel it. Deep breathing with the diaphragm, located in the abdomen, not only helps you sing better but also aids in stress relief. Simply take deep breaths slowly, hold for 2-3 seconds, and exhale. It is recommended to practice this every day until it becomes automatic. This technique increases oxygen intake, helping your brain stay clear, preventing drowsiness, and preparing you for daily tasks.
First, choose a quiet place, such as a meditation room, bedroom, or any calm corner of your home. Then, sit in a comfortable position, such as with your right foot over your left, with your hands touching, or your right hand over your left. Keep your posture straight, or sit cross-legged as you prefer. Focus on your breath, observing the air touching the tip of your nose or upper lip, and be aware of whether you are inhaling or exhaling.
Focus your mind only on the breath, without distractions. When the mind is focused, it can help eliminate stress, anxiety, and gloom, leading to insight for solving problems and overcoming life's obstacles with mindfulness and reason. This practice also helps improve physical health.
To calm a restless mind, silence is highly effective. Here's how to practice it:
Practice this for 10-15 minutes every day, twice a day. Initially, you may use a clock to keep track of time, but eventually, you'll be able to estimate the time accurately. Avoid using an alarm clock, as the sound may disturb your concentration and cause irritation instead of calmness.
Stress can harm both the body and mind. When you start feeling stressed, try these easy self-stress relief methods to help manage it.
