By Karl Wittgenstein
In this article, we will explain how to reduce stress and tension without the help of drugs or alcohol. In the first part of the article, without needing substantial theoretical calculations, we give you 8 tips on how you can relieve yourself after a stressful situation. You can try these recommendations for yourself right now and check whether they are effective.
On how to reduce stress
Have you heard of the slogan “the fire is easier to prevent than to extinguish”? Everyone needs to know what steps should be taken to extinguish the fire, but more importantly to understand what should be done to prevent a fire.
Fatigue, tension, responsibilities, business, assignment writing, relationships with people, hustle and bustle of the city, family squabbles – all these are stress factors. The consequences of the impact of which manifest themselves in the course of time and at the end of the day, affecting our fatigue, nervous exhaustion, nervousness and bad mood. But you can deal with all of these factors and tough situations.
Tip 1 – Clean the mind of unpleasant thoughts
Although it sounds trite, but not everyone can remember this rule and we begin to think about unpleasant events of the day and just cannot stop the flow of negativity. It is very exhausting and plunges us into despair and does not help get rid of stress. At such moments, we are just concerned about something, or trying to find a solution for some of situation.
The key tip: think about tomorrow, and now, turn your attention to something else. Psychologists have noticed how the perception of life problems differs depending on our physical and psychological condition. In the morning, being cheerful and fresh, everything seems to us easy and pleasant, but in the evening, when we bore down on fatigue and stress, problems begin to acquire devastating scale as if looking at them through a magnifying glass.
It seems as if you are a different person. But it’s just fatigue and exhaustion that distorts the view of many things. You need o understand “now I’m exhausted and tired both morally and physically, so do not adequately perceive many things, so I will not now think about them. ” Easy to say, but, sometimes, it is difficult to give yourself a sober report as negative thoughts seem to get into our mind and do not want to leave.
But there is a little tip on how you can trick your mind. Promise yourself that you will think about it tomorrow morning, when you wake up open your eyes and before you wash your face and clean your teeth you will intensively think about it. This way you lull the vigilance of the mind, which “agrees” to make concessions and to postpone a decision on this situation for later. You will discover that with time the problem will lose its importance and you will definitely be more confident in yourself.
Get rid of negative thoughts. Clear your head. It may seem not so easy, but the ability to control your mind occurs during meditation!
Tip 2 – Practice relaxation techniques, meditation
If you want to immediately relieve yourself, then it is an excellent opportunity to try to meditate or begin to practice different relaxation techniques and make sure how well it saves you from stress. But there is a second nice feature, the more you meditate, the better you start to get distracted from the problem, clear the thoughts from your head and the less stress you get every day because your mind becomes calmer.
It will become easier for you to endure the effects of stress factors, and those things that put you in great excitement and tension, as you practice those will become trifles: sudden congestion, urban noise, squabbling on the job will cease to be problems and will never provide a negative impact on you.
But one single meditation session also has the benefit — you will feel strong relaxation and forget about the problems! It is very difficult to do: thoughts will still come, but try at least for a while, to think about nothing and turn your attention to the mantra or some pleasant image.
Tip 3 – Exercise
In fact, the 20-minute jog or hike at a moderate pace in the gym can give much more tangible results!
Exercise triggers endorphins – the hormones of happiness. By doing sports you get a rush of good mood, plus strengthen the body. This is a much more effective means than drinking beer, since the latter only weakens your ability to cope with stress. Sport strengthens you mentally: Mens sana in corpore sana. That is, sports as well as meditation classes form a long-term ability to resist stress during the day in you.
Tip 4 – Take a contrast shower. Water treats!
The answer to the question why people torture themselves by taking cold showers or jumping in the ice-cold water after a hot sauna are endorphins, the famous “hormones of happiness”.
It is believed that extreme sports are associated with adrenaline. This is true. But adrenaline does not provoke people to dizzying jumps and tricks like many mistakenly believe. Adrenaline – only makes the heart beat faster, increases your endurance and speed of reaction. But these are endorphins that give this thrill after the jump with a parachute.
They are not only the “hormones of happiness”, they contribute to the analgesia of the body, they are produced in an extreme situation that is perceived as threatening and are oriented to partially eliminate the possibility of the pain shock as a result of possible injury.
A similar mechanism is triggered by cooling the body so as also to refresh the body and mind!
Not only a cold shower, but any activities that include water can help with stress relief, such as a hot tub, swimming in a pond, or a swimming pool.
Tip 5 — Listening to music
Any music that you like may help you in a stressful situation. The pleasure you get from listening to music is also directly linked to the chemical processes in the brain. They run a harmonious sequence of sounds (or not entirely harmonious – depends on your taste) and cause a feeling of happiness and euphoria. Even the sad and gloomy music can lift your spirits, as long as you like it, as though it did not sound paradoxical.