7 Relaxation Techniques To Help Manage Stress

Illustration of relaxation techniques to help manage stress (Freepic)

YOGYAKARTA Stress can make a person overwhelmed. To manage stress, there are several relaxation techniques that can be done. Before listening to any techniques, it is important to understand that stress is actually the way the body and brain respond to challenges. Like targets in the workplace, family responsibilities, to other negative impacts that may stress you. The body's response is called fighting or running' which creates stress. Experiencing stress can be healthy, said Professor of psychology at Roosevelt University, Jonathan C. Smith. But too much stress is not good for you. So the technique below helps manage stress.

There are so many relaxation techniques, but first, the reference is breathing. This first technique is also considered the easiest because it only focuses on breathing. How, take a sitting position or lie down that is calm. Take a deep breath through the nose and gently exhale through the mouth. If you feel better, you can exhale through your nose too.

Texas-based critic Gregory Scott recommends a 4-7-8 approach with a four-calculation breath, 7-calcifices, then 8 counts of breath. By taking a deep breath, it can help you relax.

Mindfulness is a form of meditation with great attention to the body, mind, and what is happening around you. Apart from mindfulness, you can also do mantra meditation that focuses all attention on one goal, such as mantra, candles, or sentences. Both of them help you refocus.

The third technique for relaxing and managing stress is to focus on tightening and relaxing muscle groups slowly. You can practice it along with breathing exercises and guided imagination. How to do it, find a place that is comfortable to sit or lie down, close your eyes, and take a deep breath. Range your stomach as you breathe and contract when you exhale.

Muscle stretching can be done in a row, from face to foot sole. By stretching certain muscle groups when you combine breathing exercises with movement, you can instill a sense of calm and relaxation.

The fourth technique, you can imagine certain visuals. Like imagining lying on the beach sand with a sepoi-sepoi wind. Use the senses to smell salted water and feel the sunlight that hits the skin. This includes a picture or guided visualization. The key is to use the power of the mind to change the focus on time and peaceful events.

Autogenic therapy combines guided images with breathing exercises to reduce stress and heart rate. In this exercise, you focus on feeling warm and heavy in various parts of your body. Then in the heart repeat the word containing positive affirmations that can be fun for every part of the body. This technique can create emotional and physical calm feelings.

yoga and tai chi have been around for thousands of years, both of which include a meditative' movement that relieves stress and lowers blood pressure. In yoga, you do various movements for posture, stretching, and strengthening. When silent on certain movements, focus on breathing. Meanwhile, tai chi involves slow and elegant movements such as dance. You will breathe deeply and concentrate on the body when moving the load from one pose to the next pose.

Many people believe exercise can help reduce stress in everyday life. Whether it's walking, cycling, hiking, tennis, or other sports that can increase endorphins, chemicals in the brain that make you feel comfortable. When the body produces more endorphins, it may be easier to forget anxiety and then find a feeling of well-being.

The above are seven relaxation techniques that can be done over the weekend. You can also make activities above the routine, for example three times a week even every day to manage stress.