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Stress Relief Measures
Generally, people develop their own favourite
antidotes to combat stress but some of the time tested measures, which
currently are getting acceptance the world over, are:
Yoga Practice:
Yoga is
an ancient science that has understood the concept of stress very well.
Since stress is mind related matter, yoga offers a variety of
techniques for maintaining equilibrium of a person’s body and mind. It
inculcates self-discipline in which the synchronization of body and
mind is facilitated to function smoothly. It considers human body akin
to a vehicle, which basically requires five things to run smoothly,
namely: a lubrication system, a battery (energy), a cooling system, the
fuel and a trained driver behind the steering wheel. The requirements
of human body are very much similar to the requirements of the vehicle.
These are:
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Proper exercise
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Lubricating system
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Proper breathing
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Battery-energy
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Proper diet
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Fuel
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Proper relaxation
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Cooling system
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Positive attitude
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Competent driver
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1. Proper Exercise: Yogasanas,
which comprise various stretching, bending, twisting postures act as a
lubricating routine to the joints, muscles, ligaments, tendons and
other parts of the human body by increasing blood circulation and
flexibility. If yogasanas are not possible
for a person, alternatively, they can do some other exercise to stay
fit, like walking, jogging, swimming, or playing any other game. One
hour of brisk walking is like adding one hour to one’s life. The whole
idea behind proper exercise is to enable a person to keep themselves
physically fit so that they can balance their emotional and mental
outlook. There is an old saying that a healthy body has a healthy mind.
A word of caution, while doing asans or
exercises is that one should not push oneself beyond one’s capacity
which can prove detrimental to his health instead of doing good.
2. Proper Breathing:
Proper breathing helps in making full use of lungs. As per yoga
science, proper breathing is done by a variety of breathing exercises
called ‘pranayam’ for regulating the flow of breath or ‘pran’,
which in turn recharges the body and the mind. For instance, deep
breathing gives the feeling of control over tense muscles and makes one
feel more peaceful with oneself and one’s surroundings. By doing
breathing exercises properly one can overcome one’s stress, tension or
even depression.
3. Proper Diet:
Proper diet implies taking food at right time, of measured quantity and
of right quality. In other words, normally eat light food when you are
stressed. Preferably, go for low fat and high protein foods. Of course,
vegetarian food is nutritious, high in fiber and easy to digest. Yoga
practitioners have found that having vegetarian diet better controls
stress. Spicy and non-vegetarian food quite often agitates the mind,
which does not aid in overcoming stress. It is best to avoid it when
some one is feeling stressed.
4. Proper Relaxation: There is an old saying that “All work and no play makes
Jack a dull boy”. In the present day work scenario, this saying can be
revised to read as, “All work and no play make Jack not only a dull boy
but also a highly stressed boy”. The solution lies in balancing the
work and personal life. Unless one finds time for one’s personal life
and develops hobbies or relaxation with burnout. For striking a balance
between work and relaxation, fix up priorities and learn relaxation
measures according to one’s liking and resources. Cultivate a hobby
that is slow paced and different in nature from that which one does for
making a living. It may be reading, writing, cooking, gardening,
painting, or even socializing with like-minded persons. Your favourite hobbies can become your great stress busters.
5. Positive Attitude:
Since stress is mind related malady, positive thinking works wonders in
concentration and steadiness of the mind. For this purpose, learn to
see things in right perspective by adopting a positive attitude. Do not
hate or curse yourself for your mistakes. See them as valuable lessons.
Be confident and hold whatever you are or do things in good esteem.
Positive thinking works wonders especially as a stress buster.
6. Meditation: It is a technique for quietening
the mind. With quiet mind comes sense of peace i.e. absence of
stressful feelings. Meditation is a great blessing to persons who would
like to manage their stress and tensions of problematic life and
demanding society. Nowadays most doctors do recommend meditation as a
golden remedy for relieving stress. With its largely proven efficacy in
reducing heart rate, blood pressure, calming the mind and alleviating
most of the symptoms of anxiety and tension, it is being increasingly
and successfully adopted world-wide by those who have highly tensed
personal and/or professional lives. Meditation is in fact now most
customary prescription by most cardiologists, neurologists and
psychiatrists.
7. Smiling and Laughter:
Smiling and laughter are inseparable antidotes for relieving stress.
Smile, which is an expression of some subtle joy by facial muscles,
acts as a trigger to the mind and body to release chemicals which
induce pleasant emotions and that is regardless of one’s mood before
smiling. The same thing happens when some one else smiles at you. Store
this good feeling in your memory. You can call up this memory of good
feelings whenever you want to. A smile can be seen as a source of
energy to make one gell good in times of
depression. A person who can cultivate the habit of smiling and sharing
it especially with children and persons he does not like will immensely
benefit from the blissful gift of Nature. Women in particular are
advised to keep a note on their wardrobe to read as :
“I won’t be properly dressed if I don’t wear a smile”. Recall in your
mind the sensation of smiling and visualize an image that makes you
feel like smiling. Become fully aware of that sensation and embrace it.
All you need to do is to smile to yourself inwardly to feel it.
8. Laughter:
Laughter is a technique that helps to relieve stress. It helps to
control blood pressure, heart ailment, anxiety, depression, nervous
breakdowns, peptic ulcers, insomnia, allergies, etc. It has a lot of
plus points. It is free, natural and has no side effects. It can be
called any time you prefer to choose. It acts like a doctor at your
command, which you can call without fixing any appointment and without
paying the visiting fee. Make it a regular habit to spare some moments
for laughing preferably in a group. Nowadays, lots of laughter groups
and clubs have come up in most places. Of course, laughter too has some
ethical norms, which need to be observed.
9. Other quick fix measures:
Apart from the methods discussed above, relief can be obtained from
stress by taking some of the measures stated hereunder:
A. Identify the source of stress and then work towards changing that source to your advantage if possible.
B. Develop sense of humour and try to be happy under all circumstances. Let series of happy thoughts run through your mind.
C. Spend a minute or two to forget your grudges against others.
D. Just spend a few moments for thinking all kind acts others have done to you and the kind acts you have done to others.
E. Select a few people with whom you were harsh yesterday and try to be kind and polite today.
F. Keep cool and exercise restraint on your negative traits like anger, ego, lust and greed etc.
G. Enforce self-imposed discipline while dealing with others including commitment as to time.
H. When stressed, relax and loosen your neck muscles. Tilt your head towards your shoulders. Repeat it on the other side.
I. Stand
when you get a phone call. By this you will be able to stretch your
muscles and breathe more deeply forcing more oxygen rich blood into
your brain, which will soothe the agitating nerves.
J. Put
your palms against each other and press your fingers together and
slowly exhale through your mouth while letting your hands relax. Do
this five to six times.
Despite
trying the above suggested methods, if the problem seems to be going
out of hand then there is always an expert’s help and your doctor knows
best. Since stress has been omnipresent in these times, the better
remedy is prevention rather than letting the situation go out of
control. Practice the suggested methods, revitalize the spirit,
de-stress the mind and start living stress free life. Life is to live,
therefore, live happily. Read more on how to eliminate stress naturally.
Other pages on Stress: Stress Introduction
Note: While every care is taken
to provide medically accurate and up to date information in this web
site, it is to be noted that this advice is not intended to replace the
advice of your physician. Before undertaking the advice contained in
this web site, you should consult a medical professional.
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