During our life there will be many times when we feel stressed, such as when the pressures or demands of life get on top of us. However, it is important to remember that stress is not only normal but essential for survival and can be beneficial to us. Moreover, there are ways that can help deal with stress effectively.
Although stress can be useful, its effects can be unpleasant or uncomfortable. Especially if it is prolonged or repeated, many of the changes in our body can have longer term effects on our physical health and our well-being.
For these reasons, it is important to recognise stress and take measures to manage it. The Shiponwers’ Club proposed two simple relaxation exercises, that help deal with stress. These exercises will calm the body and mind, mitigating the changes that are caused by stress:
1. Progressive Muscular Relaxation
This is the easiest method for learning how to relax your body. This exercise teaches the difference between how your muscles feel when they are tense and how they feel when they are relaxed.
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It is physically impossible to be stressed and relaxed at the same time. Practising relaxation techniques helps us deal with stress and makes it easier to use the techniques when we need them.
2. Controlled Breathing Technique
All the physical effects of stress start with the breath. Using controlled breathing any time you notice your breathing is a little shallow or fast or whenever you stress or even anger and fear. Controlled breathing can help you take a moment out before taking action and can be used quickly just before you enter into a difficult situation.
Moreover, Mindful breathing can also help tackle stress. Focusing our attention on our breathing when we feel stressed, helps calm the mind and body. Mindful breathing aims to create a calm, non-judging awareness, allowing thoughts and feelings to come and go without giving too much attention to them. Take 10 minutes each day to practise mindful breathing:
- Sit comfortably, with your eyes closed and your spine reasonably straight.
- Focus on your breathing.
- Imagine that you have a balloon in your stomach. Every time you breathe in, the balloon inflates.
- Each time you breathe out, the balloon deflates. Notice the sensations in your abdomen as the balloon inflates and deflates. Your abdomen rising with the in-breath, and falling with the out-breath.
- Thoughts will come into your mind, and that’s normal. Simply notice those thoughts, then bring your attention back to your breathing. Likewise, you can notice sounds, physical feelings, and emotions, and again, just bring your attention back to your breathing.
- You don’t have to follow those thoughts or feelings, don’t judge yourself for having them, or analyse them. It’s ok for the thoughts to be there. Just notice those thoughts, and let them go away, bringing your attention back to your breathing.
- Whenever you notice that your attention has drifted off and is becoming caught up in thoughts or feelings, simply note that the attention has just drifted, and then gently bring the attention back to your breathing.
- It’s natural for thoughts to enter into your awareness, and for your attention to follow them. No matter how many times this happens, just keep bringing your attention back to your breathing.
You can learn more information about ways to relax in the PDF below
