Take control in no time! Yosara shows you how.
Stress is being causes by a primeval survival mechanism for physical danger. When there is danger, the body will be ready for fighting or running, adrenaline will be supplied to the blood, the digestion will stop temporarily and the blood will concentrate in the big muscles. Stress was necessary to survive.
Nowadays the danger is not physical but mental. People worry about money or exams, about other people’s judgments. Our body reacts physical because our nerves centre cannot make a difference between physical or mental danger. The body is preparing for a fight or a run and we don’t do anything.
Six steps plan to control stress
1. Breathe out completely three times. When you notice the stress begins, breathe out completely and than release. Breathing in happens automatically so your diaphragm is pulls in more breathe inside. Move your breathe from short shallow high breathing associated with stress, to deep long low breathes via your diaphragm which give a strong signal to the body to become relaxed.
2. Be Polite to yourself. One of the causes of stress in intern dialogue, the way we talk to ourselves when we consider things. Remember you self which voice you use when consider things, when your voice is rough, make her soft, when your voice was rude, make her friendly, if she was high, make it low, or quick than make it slow. Change as often as you want until your voice is polite. You still have to consider your problems, but try to be polite to yourself.
3. Try to make a positive change in your environment everyday. Research has indicated that the way people give expression to their environment makes them more relaxed. Try to do something everyday, put for example flowers in your kitchen, or bring a nice card to your office to create a nicer environment.
4. Exercise everyday. Stress has got a big physical component. It is very important to release the energy and physical preparation for action. Twenty minutes in the gym or hiking for fifteen minutes in the fresh air helps you to relax your body. Exercise is one of the best ways to keep your body and mind in balance.
5. Reframe your situation. Our reactions originate in the way we interpret our environment. There is nothing that creates stress; it is the way we see it. When you see a person, situation or event as threatening, the body will see it as stress. When you get stressed out by something, you see these things mentally, by the eye of the mind. You can make that picture first black and white. Let all colors go, than shrink it; it becomes smaller until it disappears. Every time you feel stress, or you see something threatening, try to do this and create a situation with colors you like and where you deal with the situation perfectly instead
6. Make room for powernaps. The body wants relaxed moments between the busy ones. You can sense this when you loose your concentration, or that your eyelids feel heavily. However you can ignore these signals easily, but it is healthy to lift on this relaxed condition for five minutes. After five minutes you will feel refreshed and you are able to perform better, however the most important element of these powernaps is the physical effect. In a total relaxed condition, your immune system and regeneration system will be optimized to keep you in a good shape.
These six steps for stress control are for everybody an individual process. Most of these steps can be applied everyday, at least try to apply four. After a month you can feel if your stress problem improves.
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