Relaxation takes less time than you think. Now more than ever, it’s important to identify some techniques and strategies you can use in your day to day to stay sane. Whether your city is under lockdown, or you’re self-quarantining or working from home, it’s especially essential that you stay grounded and find ways to relax and unwind.
There’s no need to visit a retreat or spend the weekend in a spa. All these stress-relieving tips will relieve your stress within a short period.
Meditating for a few minutes every day can relieve your anxiety levels. Researchers believe that daily meditation can lead to changes in the neural pathways of the brain. It may also make you more resilient to stress. It’s easy to meditate. Sit with both feet on the floor and close your eyes. Concentrate your attention on a phrase that you can speak aloud or silently. Using a positive mantra such as "I love myself" goes a long way. Put one hand on the stomach to be in sync with the mantra. Allow the distracting thoughts to float away like a cloud.
2. Deep breathing
Take five minutes away from work and concentrate on breathing. Sit straight and close your eyes with a hand placed on the stomach. Inhale air through your nose slowly and feel the breath in your abdomen and feel it move to your head. Reverse this process while exhaling through your mouth. Deep breathing is responsible for countering the effects of stress by slowing down the heart rate and lowering your blood pressure.
3. Reach out to Your Social Network
One of the best ways to handle stress is by getting in touch with your social network. Talk to your friends and family face to face or on the phone if possible.Open up about what you’ve been going through with them. You may get a fresh perspective on life while making a stronger bond with your loved ones.
4. Get Moving and Exercise
There’s no need to run to achieve runners high every day. Any kind of exercises like walking, yoga, or bicycle riding can ease off anxiety and depression. Exercise releases feel-good hormones and provides your body with a chance to deal with stress. You may opt to go for a quick walk around the block, take up walking up and down the stairs in your building, or even do some stretches like shoulder shrugs or head rolls.
5. Listen to Music
Many studies conducted over time have shown that listening to soothing music may reduce your heart rate, blood pressure, and anxiety levels. You can create a playlist of nature sounds (like birds chirping, ocean sound, or bubbling brook) or your favorite songs that will allow you to find relaxation and peace. You may blow off steam by dancing to some upbeat tunes or by singing loudly in your room. You can even channel your creativity through music, and try creating it yourself. Today’s technology allows you to mix different sounds, themes, and tones into one audio sequence through free VST plugins.
6. Decompress by Massaging
If you’re feeling tense, it might be helpful to place a wrap around your neck and shoulder area for around ten minutes. Close your eyes and relax your neck, face, back, and upper chest muscles. Take away the wrap and use a foam roller or a tennis ball to massage away all the tension. Put the ball between the wall and your back and lean on the ball. Hold this position of pressure for around 15 seconds. After this, move the tennis ball to another place and apply the pressure again.
If you’re able to do so safely, consider booking a massage session at a local massage therapy center.
Relaxation is Key
We’re in the midst of a global pandemic; be kind to yourself. Remember to keep calm, unclench your jaw and straighten up your posture. Breathing exercises can help you center yourself, and focusing on gratitude can help you push negative thoughts out of your mind.
If you begin to feel stressed, spend exercising or connecting with friends and loved ones. Above all, be kind to yourself.