Mental Health Tips - Techniques for Taming Tension
Techniques for Taming Tension
Relax on the run? Sounds like an oxymoron, doesn’t it? But when tension makes muscles cramp, moods swing and blood pressure soar, just five minutes of quality down time can make all the difference in the world!
Next time your day goes haywire, these simple suggestions may bring a little inner calm into your life.
Coping techniques:
Positive thinking and self-affirmation
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Relax tense muscles with a series of squeeze-release exercises. Tense one part of your body at a time, holding the muscles as tightly contracted as possible for a few seconds. Then slowly let the muscles relax and ease into a more comfortable position
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Start with your shoulders - a prime spot for tension - then repeat with your neck, arms, legs and feet. Don’t forget your face muscles - stress can cause facial tension that leads to tooth-grinding and headaches. You can do these stress-relieving exercises anywhere - at your desk, in a line-up, even in a traffic jam!
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Deep breathing is a very effective form of relaxation. Take 10 deep breaths, counting slowly up to five as you inhale and up to six as you exhale. You’ll feel the stress flow out of your body, as your breathing calms your mind
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Meditation relieves inner tension by keeping your mind focused on one soothing thought or image for a sustained period of time. Start by relaxing your body and concentrate on breathing deeply and slowly
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Now focus all your attention on something that you find peaceful. It can be a relaxing sound, a gentle image - you can even focus on the steady rhythm of your breathing. It’s important to keep your attention focused. If external thoughts intrude into your mediation, let them drift out again. The more you practice meditating, the better you’ll get at it - soon you’ll find that five minutes of meditation is as refreshing as a short nap!
Positive thinking and self-affirmation
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You may find it useful to counter negative thoughts with positive affirmations. Affirmations build confidence and help turn negative behaviour patterns into positive ones
- Affirmations are short, positive statements that you repeat to yourself every day. Examples of affirmations include:
- I can do this
- I can achieve my goals
- People like me for myself
- I am completely in control of my life
- I learn from my mistakes. They increase my basis of experience
- I am a good, valued person in my own right
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Reinforce your positive ’self-talk’ by writing down your successes at the end of the day or first thing in the morning. Periodically reward yourself for your hard work
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Exercise is a powerful stress reliever. Releasing physical energy through exercise helps to dissipate feelings of anger and tension in a healthy way
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When you’re feeling stressed, try to find time for a short, fast-paced walk or a quick trip to the gym. Any type of activity that gets your blood pumping and fully engages your body will help relax you
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Exercise stimulates the release of endorphins, a type of chemical compound that will naturally lift your spirits and improve your mood. Preliminary research also suggests that long-term exercise may condition your body and mind to handle stress more effectively
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Stress can deplete your store of nutrients and weaken your immune system. When you’re under stress, there are specific foods that will help you cope and foods that you should avoid
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To boost your stress-coping quotient, add vitamins B and C to your diet, avoid caffeine and indulge in the soothing benefits of carbohydrate-rich foods
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Problems seem worse when you keep them to yourself. Make time for family - invest the energy to deepen friendships and nurture relationships
- Arrange to meet a trusted friend, colleague or relative for coffee and share your concerns. They may help you see your situation in a new light, which could be the first step toward a constructive solution. Maintaining a strong support network helps you deal more effectively with life’s joys and sorrows
Tags: Health Tips, Mental Health Tips, stress, Stress Management, tension