when you are stressed or anxious, you may have a hard time functioning or feel anything else. Some of them are able to put on a mask, show the whole world that they are beautiful when they are overworked. However, masks only have a temporary effect. Finding self-soothing methods is much more helpful. We tend to burn out if tension and worry are ignored. We tend to feel the weight of the world and think that if we ask for help, we are a burden. The truth is that we deserve attention, respect and help if we take on too much. We owe it to ourselves to take a break now and then and allow ourselves to leave. In addition, we must know that we are worth calming ourselves in the midst of chaos. It is necessary to make the transition from a warrior to a warrior of the inner world.
What causes stress and anxiety?
Stress and anxiety are symptoms of more important issues. It can be a problem of time management, poor priorities, mental health problems, lack of self care, and having a goal for what you are trying to do. Ultimately, anyone can experience stress or anxiety, but they shouldn't rule your life. You can regain control and find your way back to yourself and your life.
"Return to themselves." — Aundi Kolber, psychotherapist and author try softer
We may become distracted, but we can always return to ourselves. Is the true cause of stress is that we have separated ourselves from who we really should be. We try to be productive and forget, to be purposeful. Anxiety is ignited by a lack of care and love. Neglecting our own basics is how we can lose ourselves and find ourselves feeling stressed and anxious. The good news is that we can get it back. Here are 7 self-calming techniques to help you find your way back into the world.
1. Yoga
Yoga is a great way to stretch and tone your muscles and gain some peace of mind. Many find it meditative and helpful for relieving stress. A recent study ((Medical news today: What are the health benefits of yoga?)) found that “the practice of hatha yoga had a promising effect on excitability. Yoga was also most helpful in people who had high levels of anxiety at the start of the study." There are many studies like this. Try it today. Try these 8 poses for inner peace and stress relief ((Yoga magazine: Yoga for inner peace: stress relief sequence)):
- Sukhasana
- uttanasana
- Prasarita Padottanasana
- Sasangasana
- Vajrasana with Garudasana arms
- Side Stretch
- halasanu
- Savasana
If you don't know what these poses are, you can see examples and descriptions with a simple Google search. Also, you don't have to be a practicing yogi to be able to do them. You can use yoga, whether you are a beginner or an expert, to relax your body and your soul. For more intense yoga, there are many YouTube videos you can try. Explore the internet or take a class. The point is that you can start simple and progress every day. You can challenge and condition yourself, at your own pace. Stress and anxiety will be able to contact you as you focus on your yoga postures and stretches. Yoga can uplift, improve overall emotional and physical well-being.
2. Stress Diary / Anxiety Log
Stress diaries are how we can identify problems and find solutions for them. What is disruption can lead to more breakthroughs if you write down your stress daily. What causes them? To keep a journal. There are many benefits of a stress diary((Mindtools: Stress Diaries: Identifying the Causes of Short-Term Stress)), but most importantly, it can help you discover sources of stress so that you can deal with them directly. Write down the date and time, the stressor, assess the level of stress you are experiencing and how happy you are now, how efficient you are now, the cause of the stress, the symptoms and how well you handled the event. Doing this as often as stress or reflecting on past stress experiences. This will allow you to better understand how you are doing and how you could do better in the future. It pushes you to analyze the essence of what is happening. What is really important to you? Do you feel in or out of control? Why or why not? This practice can be done using online tools ((Cornell: journal tracking anxiety)), or you can tailor the magazine to suit your own style. You can also use this idea for an alarm log. If you're having trouble with anxiety, pay attention to the triggers, how long it's been going on, how you're feeling now, and how you've dealt with it (same as for a stress diary). If they are the same thing - causing you stress and anxiety - use the same form for stressor analysis. The key is to continue using the stress diary or anxiety journal so that you can figure out what's wrong and find some solutions. Brainstorming solutions is what you can do as a result of this activity. You can learn the best ways to solve a problem simply through simple introspection followed by self-soothing.
3. Mindfulness
Recent studies ((Psychology Today: attentiveness)) it has been found that mindfulness “has many positive benefits, including reduced stress levels, reduced harmful rumination, and protection against depression and anxiety.” So how can you remember? First of all, pay attention to your breathing. Then let your thoughts come and go. Just observe the thoughts, don't judge them or yourself for them. Emotions are not your personality. Overidentifying with them can be harmful. Instead, try to be mindful. You can do it anytime and it can become a way of life. Being real will help you look at your priorities, which in turn will help you cut down on unnecessary stressors in your life. It could be meditation or something that gets you into some activity. Ultimately, it helps to calm you down. When we get upset, we become our emotions rather than separating our emotions from ourselves. We don't have to act on all the senses. It's about getting back in control and calmly thinking.
4. Diaphragmatic Breathing
One proven way to reduce stress is diaphragmatic breathing. ((Very good to remember: stress reduction with diaphragmatic breathing)) This type of breathing engages the diaphragm and breathes in such a way that your belly expands and falls with your breath. Generally, we are used to breathing using our chest and shoulders, which causes shallow breathing and ultimately contributes to stress. To practice this type of breathing, get comfortable. Place a hand on your chest and the other hand on your stomach. As you inhale, your belly should expand. When you exhale, it should fall. Seize the moment to do it. You can even close your eyes if you like. Just focus on your breath and your belly will rise and fall. If you catch yourself having anxiety or a panic attack, this is also a great way to help you focus your breath until you get better. When you focus only on your breathing, you start to feel safe. You can use this to improve your situations or yourself. Just breath.
5. Progressive Muscle Relaxation
This method involves tensing a specific muscle group and then releasing it. Research ((examples: Progressive Muscle Relaxation to Relieve Stress and Insomnia)) suggest that it can be “used to control stress and anxiety, relieve insomnia, and reduce the symptoms of certain types of chronic pain.” This can be done by starting at one end of the body and working your way through the entire body. For example, we do the usual thing with clenched jaws. Unclench your jaws. Relax the muscles of the temples and forehead. Continue down to the neck and shoulders. Focus on nothing else. When you get to your toes, you will have a completely relaxed body. This is a great way to help yourself relax, and it's easy to do. You can make it a habit to do this before bed every night, or whenever you want to be contemplative and calm. This is a great way to also be aware that the body is carrying its stress. All your stress and anxiety resides in your body and you are not releasing stress when you release muscle tension.
6. Visualization Guide
Guided visualization is a kind of meditation that involves imagining something that helps calm you down. This technique has been shown to lower blood pressure and stress hormone levels. ((Psych Center: Visualization Guide: A Way to Relax, Reduce Stress, and More!)) There are two common visualization exercises you can try:
Containment Exercises
Imagine a container. Make it how you want and give it a name. Then, visualize your negative thoughts, emotions and experiences, which was sealed in a container and only you have a lock. What would you like to do with this container? It contains all your stresses and anxieties. You can throw it into the ocean. You can bury him. You can throw it away. You can protect him. You can put it in the safe. The visualization that you are doing is up to you with this container. As long as you begin to feel negative thoughts and feelings go into the container, you begin to experience stress and anxiety.
Happy Place
Visualize your safe space or place where you can go at any time. Visualize details, referring to your feelings. What do you see, hear, smell, touch, and even taste? Focus on these details a bit by playing with them in your mind. What do you call this place? Give it a name. You can visit it or change it every time you do this guided visualization. If you want to do more guided visualization, there are free ones available online that you can take a class or practice with a mental health professional or while meditating. They are the key to get rid of stress and things that cause you anxiety in your mind. You bring back clarity. You remove yourself so that you can have control over what you think and feel and finally feel some relief.
7. Please help
If you're feeling stressed and full of anxiety and have tried everything, it may be time to seek a medical professional. You can't control and that's okay. You just have to get back in control. A mental health professional may be able to target why you are not stressed and anxious, better than you can on your own. You are not alone. You are not worth it. And if you think otherwise, your mind is deceiving you. You can train it to relieve stress and anxiety, but you may need some help and there's nothing wrong with it.
Final Thoughts
When you think you're at a loss, there's a way to give yourself a break and a breather. This includes any of the above techniques. There's always something, even if it's hard or worrisome. You can't beat it in one day or one sitting, but if you create a daily practice of inner peace, you'll find it's worth it. It's about creating a better life so you can create a better life. Having stress and anxiety doesn't make you weak. In fact, if you admit that you need help, that makes you strong. You can find out the source of these exercises or with the help of a professional. Ultimately, the world will be waiting for you on the other side.
More Tips for Dealing with Stress and Anxiety
- 11 ways to make your mind calm and peaceful
- 12 Things You Can Do To Stop Worrying So Much
- Coping With Anxiety: Helpful Advice From Mental Health Experts