Use meditation to relieve stress
Meditation has a calming effect especially if you are dealing with stress side-effects such as worry and anxiety. Even half an hour a day spent meditating has the powerful ability to restore inner calm and peace. However, it will only work if you use the right meditation techniques.
How does meditation help to relieve stress?
Meditation is helpful in relieving stress because it provides a sense of peace, calm and balance which benefits a person’s overall health and well-being. What makes motivation efficient as a stress-relief technique is the fact that the benefits don’t just end once you have finished meditating. You will notice that these benefits actually carry you in calmer way throughout the day and may even come in handy in helping improve a few medical conditions. These benefits include;
- Helps reduce negative thinking and negative emotions
- Meditation is incredibly helpful in helping you stay focused and concentrated on living in the present
- Helps to increase self awareness making it easier for you to identify your source of stress and deal with it
- The process of meditation helps you to gain new perspective on how to deal with stressful situations
- Meditation activates the natural relaxation responses of the body ensuring that your mind and body are in-sync at all times
What types of meditations are effective in decreasing everyday stresses and in boosting energy and improving mood?
This is a kind of meditation that is specifically targeted at making you more mindful so that you are able to lie in the present. When practicing mindfulness meditation, you will be able to expand tour conscious awareness. It typically involves focusing on what your body and mind are experiencing during meditation. Additionally, it involves observing your current thoughts and emotions and then letting go without making any judgments.
Guided meditation is also called guided imagery or visualization. This technique involves developing mental images related to locations or situations that you find calming or relaxing. When using guided imagery to relieve stress, it is highly recommended that a person should make use of all the five senses including smells, sounds, sight and even texture. This type of meditation is more effective if you are guided through the process by a knowledgeable and experienced instructor.
This is a kind of meditation that entails silently repeating a relaxing phrase or word. The main aim of using this technique is to avoid any distracting thought. It is the best form of meditation if your stress represents symptoms such as lack of focus and procrastination.
This is a type of meditation that involves a natural but simple yet effective technique; you sit calmly then silently repeat a mantra that is specifically assigned to you. The mantra can either be a word, sound or phrase. It is touted as one of the most effective forms of meditation because when mastered it can help you reach profound rest and relaxation.
It does not take a day to master the art of meditation so be patient and consistent. Start slow and overtime you will get the hang of it.
Be Good to yourself, you deserve some pampering once in a while
When you are down and feel like the whole weight of the world is on your shoulder, don’t beat yourself up. There is no need joining the rest of the world in making you miserable. Rather than berate yourself, take time and pamper yourself with some love and kindness. You don’t have to spend millions to pamper yourself. Here are some great ideas;
Treat yourself to a massage
A massage improves lymph and blood circulation because of the physical manipulation of the soft tissues and the chemicals that are released as part of the relaxation response. Improved circulation is extremely beneficial as it helps enhance the delivery of nutrients and oxygen to muscle cells that are in dire need of it. A massage is also very relaxing and helps you forget even for a moment all the problems that you may be dealing with.
Pamper yourself with a total makeover of your home and wardrobe
Sometimes all you need to relieve stress is to start afresh (out with the old and in with the new). Gender is not a limitation, go out and get a new wardrobe that will boost your confidence and make you feel newer and better. Go to the salon and get a haircut or new hair-do, a pedicure or manicure and just feel great about yourself.
Take a vacation
Life is too short to spend the whole year working and stressing so find time in your busy schedule and squeeze in a little fun time. Go only with friends and family you enjoy hanging out with or take a risk and go alone so that you can meet new people. On vacation try and turn off the technology, it should be about friends, family and relaxing. Even work and other serious responsibilities should take a back seat. It is all about you and your peace of mind.
Practice some self love
It may sound narcissistic but it actually works in helping relive stress by reminding you of who you are and how far you have come from. Look at the mirror and remind yourself everything you love and admire about the person you are. Think about every single struggle you have overcome, and the things you have accomplished along the way. Also take this chance to consider some of the things that you need to improve or work on but try as much as possible to be positive. Instead of thinking ‘I don’t know how to’ say I am going to do my best so that I can be better at…
Address all the stressful situations head-on
The worst thing you can do when stressed is to avoidance or escapism. This is another form of procrastination that will only serve in making the problem worse. Instead of putting off or postponing dealing with your stressors how about just facing them head on so that you can resolve or come up with a viable solution? There is no guarantee that you will single handily be able to eliminate all the things that are stressing you out, there is a real chance that you can effectively alleviate some of them to a degree if you try. Most importantly, by addressing them head-on, you will be able to prevent an already bad situation from becoming worse or having adverse effects on both your physical and mental well-being.
Here are some simple but effective tips that will help you tackle your stressors head on;
Address any stressful situations you may be going through at the work place
You spend a large percentage of your time at work and any stress you may have is probably from work. If you feel undervalued, underpaid or treated unfairly, talk to your boss in a calm, respectful and reasonable manner. If you think or feel that you are over-extended or over-committed at work, find a way to reduce your workload; if you can delegate. The secret to contentment and upward mobility at work is learning how to be assertive and communicate your needs so that you are taken seriously.
Address any relationship that may be causing you stress
Relationships are big stressors that most people seem to ignore or lack the confidence for a confrontation. Is it your boyfriend/girlfriend, husband, mother, sibling, friend or co-worker? If you want to relieve stress, you have no option other than hit the nail on the head. Confront that person and tell them exactly how you feel and also give them a chance to express themselves. It is scary because a confrontation can mean the end of a relationship that you value but look at it as dealing with a situation before it gets worse.
Don’t ignore the little things that need doing
Sometimes it is little things that make you miserable and also make your life more stressful. The trick is to just do them. Make a to-do list and adhere to it. For instance go to that dentist appointment you have been ignoring for weeks. Pay for those bills before they accumulate and overwhelm you.
An important part of stress relief is letting go of everything that may be hindering you from being happy and content. You can only achieve this by addressing situations head on.
Consider incorporating stress-relieving teas and herbs into your daily routine
A number of teas and herbs are known to have a calming effect on the body and mind. These herbs are not only helpful in relieving stress but also help to reduce incidences of insomnia, and also in decreasing anger and anxiety. These herbs are undoubtedly effective but require medical guidance from a practitioner who has a comprehensive understanding of your medical history. Some of the most efficient stress-relief herbs include;
This is dried from the chamomile plant that is popular globally because of its wide range of healing and soothing properties in addition to its easy availability. Although it is commonly ingested as tea, it can also be used in relieving common symptoms of stress such as stomach upset and insomnia.
The passion flower
This plant is commonly used in the treatment of a variety of sleep disorders, gastrointestinal issues and elated anxiety levels. Numerous reliable studies have ascertained that the passionflower is just as effective in treating anxiety as prescriptive chemical drugs. This plant extract can also be ingested as a tea.
Research by numerous reliable sources has determined that lavender can produce soothing, calming and sedative effects when the scent is inhaled. This is why lavender is often used in most aromatherapy oils, soaps, bath gels, lotions and teas.
It is used to treat both insomnia and anxiety that the predominant symptoms of stress. Experts recommend using this herb in moderation and only under the guidance of a doctor.
Pick your battles
You are only one person and it is unfair to put everything on yourself especially if you have both a career and a family. You cannot be stressed about every ones problems and issues. Here are some great ways to ensure you don’t overwhelm yourself;
Pick the most important financial responsibilities
Finances are a leading cause of stress and if you don’t get them in order on time the situation can become irreparable. You can take care of every ones needs at the same time; pick the most important priorities what comes first. Start with bills that have a deadline so that you are not caught in financial mess; the last thing you need when stressed is for the light to go out. Also pay taxes on time because the IRS can be a hard nut to crack.
Delegate at work
Sometimes you need enough space at work to be efficient and to maximize productivity. To avoid elated stress levels delegate more work to your juniors. This way you build great relationships with them and also have more time to focus on projects you love and are passionate about. If you learn how to pick your battles, you will have less anxiety and less stress. Never let the actions of other people rob you of your joy and peace of mind.
Stop trying to be perfect and just do your best
Seeking perfection is the fastest ways to increase your stress levels so simple just stop trying to be perfect. Perfectionists have a hard time even starting tasks because they are obsessed at the idea of getting everything right. Even in relationships forget perfectionism and just focus on being the best you can be. What most people forget is that there is no such thing as perfection; t is entirely subjective which makes it an impossible objective for anyone.
The best way to avoid drowning in perfectionism is to use your ideals as guide and not the absolutes. This is because most perfectionists tend to get extremely attached to their goals. Just because you did not accomplish a goal within the set time frame does not make you a worthless failure. It is also not an excuse to beat yourself up when things don’t go your way. Some people get so discouraged and stressed due to perfectionism that they write off goal setting altogether and this leads to depression.
The goals you set are supposed to be guideline and not absolutes meaning that when you fail to hit the nail on the head you are not a complete failure. You are more than the goals and objectives, tell yourself that you are in this world to make an impact and that you cannot do by getting discouraged and giving up.
Declutter Your Life
Having excessive clutter in your life is both a symptom and a cause of stress that can negatively affect literally every facet of your life. Clutter can even distract you and make your home and life chaotic. Common to contrary misconception de-cluttering is not an insurmountable task. Provided you know where to start from you will be well on your way to living a great life. It all begins with devoting just a little portion of your time doing regular maintenance so that the clutter does not become overwhelming.
Start by reducing commitments
Write down all the commitment you have and see what really brings you joy and value and consider if it is worth the amount of time and effort you commit to it. This will mean declining offers so that you have some time for yourself and really doing what you enjoy.
Start reconsidering the routines
Most people especially those who are stressed don’t have a clear structure or routine, they simply go about tackling obligations and chore haphazardly. Lack of structure will only make you stress out more; it can cause chaotic days and also cause a substantial drop in productivity. You will even forget doing some tasks because we are human and sometimes we forget. Go ahead and create a list then hang it where you can see it. You will be amazed to realize that a well-thought out routine brings a new sense of order and calm into your life.
Spare some (ME) time for yourself
Although most of us always feel that taking some personal time is selfish, the opposite is actually true. Spending some time alone regularly is beneficial to your mental growth, personal assessment, reflection and in helping your clear your head. It does not have to be a lot of time just 30 minutes is enough. You can either spare time in the morning before the day starts or after the day ends. In your personal time just look for a quiet place where you can be free from any distraction and think about your life.
- Reassess the decisions you have made; go through all the important decisions you have made recently to see whether they are acting in your favour or against you. If you notice that you have been making the wrong choices try and find out why then shift the direction
- Think of an important issue that is currently affecting your life and find a viable solution. For instance if you and your spouse are having an issue this is the perfect time to take a good look at it and asses whether it can be resolved amicably or if a break up is imminent
- Personal time can also be time you spend doing what you enjoy such as reading a book and listening to relaxing music.
Stress is a normal part of life as long as you don’t let it become overwhelming and take over your life. Elevated stress levels left unchecked will not only take a toll on emotional and mental health but will also cause physiological side effects that make you vulnerable to a range of diseases. With these 16 steps there is no doubt that you will be able to substantially decrease and in the best case scenario even eradicate negative stress. Keep in mind that stress-relief is not a onetime endeavor; it is something you do daily.