How to get rid of stress yourself?
Listen to your breath
No need to change its rhythm, depth. The task is to simply breathe and concentrate on each inhalation and exhalation.
After you have succeeded, you can do a calming breathing technique:
Take a slow breath for 4 counts.
Hold your breath for 4 counts.
Exhale slowly for 4 counts.
This method will help you calm down by turning on and activating calming reflexes. Stress arises reflexively and just as reflexively it subsides.
Do a diving reflex exercise
When a person dives face first into cold water below 21℃, his body reacts in a special way: the heartbeat slows down and the blood flow to the extremities slows down. These two reactions begin to occur as soon as the face touches cold water.
► If you are at home and are experiencing acute stress, anxiety, panic, try the exercise using a basin or sink:
Fill a basin or sink with ice water.
Hold your breath.
Dip your face into the water, literally dive face down.
Try to keep your face under water for 30 seconds. If you can't for that long, keep it as long as you can.
Washing with cold water will be a less effective way to deal with stress than the exercise described above.
If it is not possible to perform an exercise with a basin, then you can wet a towel with ice water, hold your breath and put the towel on your face for 30 seconds.
The diving reflex helps you relax and calm down. The mind becomes clear, the headache goes away. You can use this technique recommendation before going to bed to make it easier to fall asleep.
Exercise as much as possible
All stress hormones are released to help us take action.
Squat, push-ups, pull-ups, crunches, walk as much as possible.
If you plunge into a state of immobility, then the body becomes weaker, weaker, and this will adversely affect your moral and emotional state.
Protect yourself from negative information
The impact of bad news on human health has long been studied. There are cases when thousands of people suddenly felt sick, they had all the symptoms of the disease, while all they actually got infected with was mass hysteria.
If possible, unsubscribe from channels and publics on social networks from which you will learn news that traumatizes you.
Go for a massage
General relaxing massage, or relaxation massage, is aimed at relieving physical and nervous tension. Unlike wellness massage, relaxation massage is painless. All movements of the massage therapist are smooth, slow.
Increased levels of stress hormones cause muscle tension. Inflammatory processes begin due to stagnation of various waste products of the body. Under such conditions, the muscles of our body cannot fully function and begin to hurt - both during movements and at rest.
Massage improves blood circulation and saturates the muscles with oxygen. As the functionality of the muscle is restored, the lymphatic system begins to remove the waste products of the body from it.
Prevent stress
► You are less likely to experience stress if:
Monitor nutrition and food quality.
Sleep between 22:00 and 5:00. This mode ensures the production of hormones that keep the brain, heart and skin healthy.
Find time for your favorite activities.
Practicing meditation is an effective way to reset and clear your mind of disturbing thoughts.
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