REDUCING STRESS PART 1

Stress is very manageable, and a little stress can even assist you perform better. This is often seen in students when studying for exams, or in athletes as they prepare for competition. There are some ways to deal with stress, and simple techniques practiced frequently can really help. Some ways of dealing with stress in discussed below:

• Soothing from others or having connected conversation from others.
• Meditation, mindfulness or breathing to calm down, it helps us to connect our body, brain and mind.
• Physical exercise like walking, swimming, dancing, playing golf or going to the gym can help relieve the strain in your muscles and relax your mind.
• Cumulative and overwhelming stress can be traumatic, for its recovery we need a strong pathway, that is called POST TRAUMATIC GROWTH.
• Sharing our emotions with others, actually nourishes parts of our nervous system. 
• Postpone major life changes, i.e some changes in life can be stressful so it is better to leave for a time like, moving house or changing jobs. 
• Stress in personal relationships often contributes to depression. Talk to a counselor or psychologist who can help you find ways to address your problems.
• Do things you enjoy.
• Talking to a friend, doctor, counselor or someone else you trust, can help to relieve your stress. Asking for help and support reception , at work or in your other activities also can reduce stress. 
• Learn to say ’No’ more often. Create a balance between work and the things you enjoy doing. Don’t allow yourself to be overwhelmed by new commitments.

SLOW BREATHING EXERCISE 

Have you noticed that you’re breathing too fast? Stress and anxiety can affect your pulse and breathing patterns. A relaxed breathing rate is typically 10 to 12 breaths per minute. Practice this exercise three to four times a day when you’re feeling stressed or anxious so that you can use this as a short term coping strategy.

1. Time the number of breaths you take in one minute. Breathing in, then out is counted together breath.

2. inhale , hold your breath and count to 5 . Then exhale and say the word ‘relax’ to yourself during a calm, soothing manner. 

3. Start inhaling through your nose and out slowly through your mouth, in a six-second cycle. Breathe in for 3 seconds and out for 3 seconds. This will produce a breathing rate of 10 breaths per minute. In the beginning, it are often helpful to time your breathing using the second user of a watch or clock. 

4. Count to yourself. 

5. Continue inhaling a six-second cycle for a minimum of five minutes or until the symptoms of over breathing have settled.

 After practicing this exercise, time the number of breaths you take in one minute. Practice the slow breathing exercise each day before breakfast, lunch, dinner and bedtime. Use the technique whenever you feel anxious. Gradually, you’ll be familiar enough with the exercise to prevent timing yourself.