DE-STRESSING TECHNIQUES
We all face stressful situations in our daily lives, ranging from minor inconveniences like traffic jams to more serious tensions. No matter what the cause is, stress floods your body along with hormones. Your heart pounds with speed, breathing also speeds up and muscles tense. This is called a stress response, a normal reaction to threatening situations. All sources that trigger stress in our daily lives cannot be avoided by us. Rather we can develop healthy ways to respond to them.
FOCUSING ON YOUR BREATH
In this technique, you take long, slow, deep breaths that are also known as abdominal or belly breathing. As you breathe, you gently disconnect your mind from distracting thoughts. The breath focus method can be especially helpful for people with eating disorders to help them focus on their bodies more positively. Anyhow, this technique may not be appropriate for people with health issues that make breathing difficult, such as respiratory problems or heart failure.
TENSION RELEASE
This one includes sitting comfortably or laying down. Drop your shoulders and unclench your jaw. You must pretend that your body is like cooked spaghetti and you must release tension in your body which is called GOING SPHAGETTI. Practice belly breathing throughout this exercise.
MINDFULNESS MEDITATION
First, find a quiet and relaxing comfortable place to sit or lay down. This involves sitting comfortably and focusing on your breath, and bringing your mind’s attention to the present moment without thinking anything about the past or the future. This type of meditation is increasing popularly. Studies suggest that it may be helpful for people with anxiety, depression, and pain.
5,4,3,2,1 GROUNDING EXERCISE
Name 5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
BUTTERFLY HUGS
This involves crossing both arms over your chest and placing both hands over each shoulder. Tap shoulders gently with each hand, alternate hands between each tap. Continue doing this until you are relaxed and take deep breaths throughout this exercise.
MENTAL DUMP
According to me, this can be the most helpful one if you do not feel like trying any of the above. Journal for at least 10 minutes. Write whatever comes to your mind. Sketching, painting, or practicing any musical instruments might also be of great help. Just do what makes you feel happy, satisfied, and alive.
PET THERAPY
Pet therapy is many people’s favorite. Especially if you have a dog. Animals are an amazing source of co-regulation.
EARTHING OR GROUNDING EXERCISE
Walk or stand barefoot on grass and you will feel connected to mother earth. Take deep breaths. And live the moment.
