Stress Management: 4 exercises to relax at the office.
12 January 2015
Read by 2186 persons
Title: Stress Management: 4 exercises to relax at the office. Deadlines, difficult clients, demotivated team: there are many causes of stress at work. 4 techniques to learn how to de-stress.
Stress Management: Learning to Recognize It
The #1 problem with stress management is that you must first realize your state of stress before you can do anything about it. When we feel bad, disturbed, anxious, angry, or depressed, it is solely because we are thinking about what we don't want! Here is a powerful antidote to de-stress:
- Accept your feelings by telling yourself that they are an indicator of what you don't want!
- Do something to feel better right away
- Refocus your attention on what you want
- Act immediately in the direction of that goal
Managing stress: 4 exercises to de-stress
A simple and accessible practice everywhere to manage your stress?
Take a walk! It's simple and effective, it allows you to air out and extrovert. It's an excellent recovery exercise! To be used without moderation.
An action we perform several times a day that helps to de-stress? Drinking water. Why?
First, because stress is closely linked to the body's hydration. When your body is dehydrated, metabolism is disrupted and this can cause more stress. Indeed, in case of stress, the body requires more resources, and therefore more liquid. Drinking water does not mean that stress will disappear, but in any case, we avoid adding to it.
Then, when we are stressed, the heart beats faster, breathing is faster and stress often makes us forget to drink... water of course.
But above all, when we feel tired, the latter brings us a boost of energy. Indeed, water helps to distribute oxygen and other essential nutrients to the body's cells. If there is enough water in the body, the heart works smoothly to pump blood throughout the body.
Finally, water can be an excellent source of relaxation. Let lukewarm water run over the inside of your forearms: guaranteed relaxation!
A powerful weapon to relax? Breathing!
Being more aware of inhalation and exhalation already calms our emotions. Breathing is the only vital function dependent on the autonomic nervous system that humans can control. It participates in the regulation of the nervous system, of blood circulation.
From a psychological point of view, the relationship between breathing and emotional state is no longer to be proven.
To improve your stress management, do this exercise: stand up, legs slightly apart. Place your hands around your hips, fingers in front and thumbs behind. Try to push them away with your breath. Your chest should swell and your shoulders should not rise. When you perform abdominal breathing, you stretch your lungs downwards.
The diaphragm moves up and down and the pressure exerted on the organs crushes them, causing the belly to swell.
Repeat this exercise every day until you reach a reflex stage. Practice at any time of the day, especially while walking, as well as in the evening, in your bed and memorize the muscular sensations.
A flash relaxation exercise that acts on the physiology of stress? The Benson exercise
The exercise we propose allows you to achieve deep relaxation (slowing of the heart rate and decrease in blood pressure) to manage your stress in a short time.
We recommend doing this exercise in the morning, on an empty stomach, for 10 minutes, to start the day in good conditions. It can also be effective after lunch.
Choose a word that is meaningful to you: joy, love, beautiful, ...
Choose a pretty image: a wave crashing on the sand, wheat swept by the wind, etc.
Close your eyes, relax your muscles, breathe slowly, inflate your belly as you inhale.
Pronounce, silently within yourself, the chosen word as you exhale.
If thoughts cross your mind, let them pass calmly, without worrying.
When you exhale, silently saying the word you have chosen, also visualize the image you have chosen.
Terrafemina.com
Posted online January 12, 2015.
Stress Management: Learning to Recognize It
The #1 problem with stress management is that you must first realize your state of stress before you can do anything about it. When we feel bad, disturbed, anxious, angry, or depressed, it is solely because we are thinking about what we don't want! Here is a powerful antidote to de-stress:
- Accept your feelings by telling yourself that they are an indicator of what you don't want!
- Do something to feel better right away
- Refocus your attention on what you want
- Act immediately in the direction of that goal
Managing stress: 4 exercises to de-stress
A simple and accessible practice everywhere to manage your stress?
Take a walk! It's simple and effective, it allows you to air out and extrovert. It's an excellent recovery exercise! To be used without moderation.
An action we perform several times a day that helps to de-stress? Drinking water. Why?
First, because stress is closely linked to the body's hydration. When your body is dehydrated, metabolism is disrupted and this can cause more stress. Indeed, in case of stress, the body requires more resources, and therefore more liquid. Drinking water does not mean that stress will disappear, but in any case, we avoid adding to it.
Then, when we are stressed, the heart beats faster, breathing is faster and stress often makes us forget to drink... water of course.
But above all, when we feel tired, the latter brings us a boost of energy. Indeed, water helps to distribute oxygen and other essential nutrients to the body's cells. If there is enough water in the body, the heart works smoothly to pump blood throughout the body.
Finally, water can be an excellent source of relaxation. Let lukewarm water run over the inside of your forearms: guaranteed relaxation!
A powerful weapon to relax? Breathing!
Being more aware of inhalation and exhalation already calms our emotions. Breathing is the only vital function dependent on the autonomic nervous system that humans can control. It participates in the regulation of the nervous system, of blood circulation.
From a psychological point of view, the relationship between breathing and emotional state is no longer to be proven.
To improve your stress management, do this exercise: stand up, legs slightly apart. Place your hands around your hips, fingers in front and thumbs behind. Try to push them away with your breath. Your chest should swell and your shoulders should not rise. When you perform abdominal breathing, you stretch your lungs downwards.
The diaphragm moves up and down and the pressure exerted on the organs crushes them, causing the belly to swell.
Repeat this exercise every day until you reach a reflex stage. Practice at any time of the day, especially while walking, as well as in the evening, in your bed and memorize the muscular sensations.
A flash relaxation exercise that acts on the physiology of stress? The Benson exercise
The exercise we propose allows you to achieve deep relaxation (slowing of the heart rate and decrease in blood pressure) to manage your stress in a short time.
We recommend doing this exercise in the morning, on an empty stomach, for 10 minutes, to start the day in good conditions. It can also be effective after lunch.
Choose a word that is meaningful to you: joy, love, beautiful, ...
Choose a pretty image: a wave crashing on the sand, wheat swept by the wind, etc.
Close your eyes, relax your muscles, breathe slowly, inflate your belly as you inhale.
Pronounce, silently within yourself, the chosen word as you exhale.
If thoughts cross your mind, let them pass calmly, without worrying.
When you exhale, silently saying the word you have chosen, also visualize the image you have chosen.
Terrafemina.com
Posted online January 12, 2015.
