Tools stress relief

We can't avoid all sources of stress in our lives, nor would we want to. But we can develop healthier ways of responding to them. One way is to invoke the "relaxation response," through a technique first developed in the s at Harvard Medical School by cardiologist Dr.

The relaxation response is the opposite of the stress response. It's a state of profound rest that can be elicited in many ways. With regular practice, you create a well of calm to dip into as the need arises. Following are six relaxation techniques that can help you evoke the relaxation response and reduce stress. Breath focus. In this simple, powerful technique, you take long, slow, deep breaths also known as abdominal or belly breathing.

As you breathe, you gently disengage your mind from distracting thoughts and sensations. Breath focus can be especially helpful for people with eating disorders to help them focus on their bodies in a more positive way.

However, this technique may not be appropriate for those with health problems that make breathing difficult, such as respiratory ailments or heart failure. Body scan. This technique blends breath focus with progressive muscle relaxation. After a few minutes of deep breathing, you focus on one part of the body or group of muscles at a time and mentally releasing any physical tension you feel there. A body scan can help boost your awareness of the mind-body connection.

If you have had a recent surgery that affects your body image or other difficulties with body image, this technique may be less helpful for you. Guided imagery. For this technique, you conjure up soothing scenes, places, or experiences in your mind to help you relax and focus. You can find free apps and online recordings of calming scenes—just make sure to choose imagery you find soothing and that has personal significance.

Guided imagery may help you reinforce a positive vision of yourself, but it can be difficult for those who have intrusive thoughts or find it hard to conjure up mental images. Mindfulness meditation. This practice involves sitting comfortably, focusing on your breathing, and bringing your mind's attention to the present moment without drifting into concerns about the past or the future.

This form of meditation has enjoyed increasing popularity in recent years. Research suggests it may be helpful for people with anxiety, depression, and pain. Yoga, tai chi, and qigong.

From September August , data of almost 17, university students voluntarily participated in using the stress relief tools and interventions and were analyzed using a quantitative causal-comparative post hoc and Pearson Product correlation methods. Some stress relief tools and interventions were used more than others.

Some yielded significantly lower blood pressure, heart rates, perceived pain, and stress levels than other tools and interventions. It has so many other uses. After a tiring day, a foam roller can massage your muscles helping to relieve tension cause by your day to day life. When you use your foam roller to roll out your muscles, it tend to reduce muscle soreness and stiffness.

This also increase your blood flow calming the nervous system and therefore reduce stress and bring calmness.

We all have those days ever so often and have different ways of dealing with it. It can help to improve blood flow and circulation helping you to shed some of that stress. If you struggle with stress in your daily life you can get really frustrated and this can definitely affect your sleep cycle.

Even though there are tons of medication and herbal remedies that you can use, becoming more and more popular is the weighted blanket.

When you wind down these blankets can make it easier for you to get some shut eye. As the name suggest, these are heavier than regular blankets and vary in size and weight. When you use them to cover your body whether you are sleeping or sitting on the couch or chair and wrapping the blanket around your shoulders it mirrors the feeling you getting a hug.

Because of that it may calm your central nervous system and help you ease the stress away. This helps you to feel more calm, comforted and relaxed. One of the best ways to arrest stress is to get a massage. Massages is one of the best things you can do for yourself on so many levels. After a difficult day it can take a toll on your back muscles. Taking the time out for a massage can help you to recover, recoup, recharge and rejuvenate so that you can bounce back and feel like yourself again.

It stimulates and charges up those muscles in the back from within. A back massage helps to knead those knots and kinks in your tight muscles helping break and melt the tension in your back and neck. It improves blood circulation, relieves muscle tension and reduces pains related to stress. As a result, it helps you to be more calm and relaxed both mentally and physically. Back massage helps to knead out the knots and kinks in your muscles helping to melt and break the tension in your neck and back.

A spa is not necessary for this You can have an effective massage session in the comfort of your own home. Stress can have a major impact on both your mental and physical health. The thing is, you have to be able to manage your stress in order to get some relief and keep a clear head.

Especially during stressful times, self care has to take top priority. I was inspired to create Rack Up Moments because I am passionate about improving lifestyle.

On a daily basis we exhaust our limited resources of time and energy and these endless demands leaves us feeling unfulfilled.

My goal is to impart knowledge which will motivate you, my amazing readers not to take life for granted but to re-evaluate your priorities and create lasting changes for a better you. Your email address will not be published.

Save my name, email, and website in this browser for the next time I comment. Get exclusive freebies, special updates and tips to improve your lifestyle and help create lasting changes for a better you. Confirm you want to receive emails from me. Yes, I want to sign up for your newsletter! Self Care Tools For Stress Relief There are tons of tools that are effective to help you manage and cope with stress in your life.

Or from having to think about it too much when the situation arises Here are some things you can tuck in your toolkit and use to get you through those challenging times. Water Bottle The body demands water. They are soft but firm enough and will give you ample support during your exercise session.

Journal Did you know that if you write down your feelings it can help you to figure out and give you clarity to manage your emotions during stressful times? Essential Oils Essential oils are potent oils extracted from plants and hold the distinctive scent of the particular plant. Here are some Essential Oils for stress-relief: Lavender: helps to relieve stress Sandalwood: helps you to focus and calm your nerves Rose: helps to improve your mood and reduce anxiety Chamomile: helps to improve your mood and relaxation and improve your sleep Bergamot: helps to lower your stress levels Clary Sage: helps to relieve stress Ylang-Ylang: helps to treat headaches, and queasiness Lemon: helps to boost your mood and treat headaches 5.

Essential Oil Diffuser An essential oil diffuser breaks up and dissolves and scatter the vapors into the air and fills the space with its unique scent which is called aromatherapy.

Tea Sometimes a good cup of tea might be just what you need to calm you down. Some teas that help in the fight against stress are: Chamomile tea Green tea Valerian root tea Linden tea Rosemary tea Peppermint tea Passion flower tea Oat straw tea Lavender tea 8.