Personal Stress Management – Relaxation Strategies

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Personal Stress Management: Relaxation Strategies

Its an ordinary fact that only you can feel free overcome stress as well as the key to that starts off with your mind. Without knowing this, the mind is the original target of tension since everything that happens in our life is at first perceived and prepared by our human brain. Learning to control your sequence of thoughts plus some relaxation tips can do wonder for your personal stress management.

Relax and say goodbye to stress

The very first method in dealing with stress in your own personal approach is to learn how to unwind. It might not be much yet professionals and counselors agree that becoming relaxed while in the throes of stress can assist you find solutions in getting rid of it. There are plenty of methods that can help an individual relax, and you can pick one that will suit you best.

Music and dance

It is true that the audio soothes the savage animal, and your mind is certainly savage when under the influence of anxiety. Playing instrumental songs or nature sounds can ease your mind as well as help you relax. Some would even advise dancing to the tune of the music to release the tension that increases in your body. Loosening all those tight muscles can help you relax as well as increasing the circulation of blood and air into other areas of your body promoting a healthy outlet to stress.

Therapeutic massage

The body and the thoughts are connected. Your brain can perceive what the body can feel as well as vice versa. By spoiling your body, you can assist your mind relax and set you in a relaxed mood. Getting a therapeutic massage is a great way to provide your body a break, and your thoughts as well. Shiatsu can do wonders in getting those exhausted muscles out of your method which will help you feel balanced and energized later on.

Aromatherapy massage can also help you relax. Being applied with scented skin oils like jasmine or rose can help your mind relax while the soothing therapeutic massage gently caresses your body.

Meditation of mind and body

Deep breathing is a great way to lessen the tension that increases in your mind while under the influence of stress. Originally the main pagan religion, stress is now being incorporated by many professionals like a healthy resort to tension and problems. Try to find a quiet place in the mind or in your office. You could sit down or lie down. Focus on each and every single section of your body and requesting them to relax together with your mind. You might really feel slightly heavy afterwards since you are internally targeted.

Try to visualize an item or phrase a question in your mind. Focus on it as long as necessary. Fleeting thoughts as well as scenes will expensive through but pay them no heed. Before long, your mind will stop predicting images and you will feel like as if you’re suspended in total nothingness. You will really feel refreshed after meditation and you will be ready to face stress in the face.

Workout

One personal tension management technique that will dispel stress is to find an outlet for your emotional and emotional troubles. Physical exercise is a highly recommended approach in dealing with stress and is incorporated through stress management clinics and workouts throughout the world.

Since the mind and the body are connected, keeping it healthy may have a profound influence in your state of brain. Doing at least 4 times during the physical exercise a week can improve your cardiovascular functions and strengthen your own heart.

This will help you avoid effects of stress just like stroke, high-blood pressure, muscle tissue pains, and so on.

Comments: 41

  1. Idalia March 1, 2013 at 4:05 pm Reply

    When will we see a cure for mental illness?

  2. Jason March 15, 2013 at 12:53 pm Reply

    I really need to lose some wieght in the next couple of weeks…any good methods for a twelve year old. Plz dont be all like u dont need to ur beatiful and dont need to go on a diet…caus I really do.

  3. Gale March 25, 2013 at 3:31 am Reply

    Since the school started in September, I’ve been stressing a lot.

    And I’m playing soccer right now at my school, it takes time off my sleep and break. I have to walk almost everyday 2 miles to school and come back for practice. I really try hard and run etc.

    My family tell how much more skinnier I look in 1 week.

    Along side that I have tons of work from school….

    I cant manage these stresses .. I dont know where to start.

    Any help would be appreciated.

  4. Migdalia June 5, 2013 at 3:23 am Reply

    I’m 15 years old. And i’m about 5’4 or 5’5 and i weigh somewhere between 155-165.
    And i know that i should weigh 120 or 125 but i cant get motivated to lose weight.
    I use to be like perfect weight and i just gained so much and i CANT GET MOTIVATED.
    I want to lose 40lbs but im going to start out with 20.
    What kind of foods should i eat? And what exercise should i do? (I don’t have a lot of free time)

  5. Ryan June 26, 2013 at 12:13 am Reply

    Hello, I’m an age 15 regional fencer, with only half an year with an Olmypic Maestro as an instructor. I’ve dueled and won against people who’ve fenced 5 years in different academies and I’ve advanced past the introduction and general courses in two weeks. I was thinking that because I’m advancing so fast in the rapier sport, I’m disregarding my friends and personal relationships at school. I’ve stopped talking to people and am becoming increasingly stressed from the “soccer moms” at compeitions, and the 10 hour nonstop duelng every Saturday. It’s also because I study strategies and practice outside to possibly reach nationals within the end of the year. Everyday I force myself to go to a two hour training class using my own money I make. So that means the job is adding onto the training and the school work.

    I’m getting testy and short fused with people at school and constantly get overstressed. Is there any way to deal with overtraining? My friends are really important to me.

  6. Lawrence October 27, 2013 at 9:04 pm Reply

    Sometimes, I get paralyzing anxiety/depression. It is so intense I don’t believe I can survive the next five minutes, let alone a day, let alone the rest of my life. It is just such an intense feeling of dread, I can barely breathe, I can’t eat, I vomit, I start shaking. This doesn’t just last for a minute, it lasts for days – maybe I’ll feel a little better for a few minutes while I’m distracted by something, but the tightness in my chest, my stomach turning to pure acid, the shaking…

    I keep trying to explain to people – my friends and family, my therapist – how I feel and no one seems to totally understand the intensity of it. It’s UNBEARABLE – but there’s nothing to do but bear it. There is no escape. I’m not sucidal, if I was at least there’d be some sense that I could make this stop.

    I can’t handle it any more. . I can’t imagine living like this another five minutes, and it could be weeks, months….

    I’m not asking for advice (though it’s welcome), I just want to know if anyone else out there has felt this intensely depressed, just let me know I’m not the only one. I can’t be…
    p.s. I see a therapist and a psychaitrist regularly and I am medicated. It isn’t like this all the time, but when it is, it’s unbearable and nothing helps.

  7. Alex October 29, 2013 at 3:59 am Reply

    I’m talking about men in particular. Some men just want to use me for sex, or they try to touch me or stand too close to me. It makes me soo enraged. I just want to beat them over their fat fu*King heads.
    I want a boyfriend, career, family. I am not a promiscuous nasty wh*re that likes to be used, lied to and manipulated. It makes me soo angry I want to just become a fuc*king recluse. People don’t even want to know me, they are just nosey want to know my business, or try to manipulate me. I get so angry you don’t even know.

    Can you help me??

  8. Nicolas October 31, 2013 at 7:00 pm Reply

    One the staff who I manage is rather patronising, they have asked for a meeting as they think I am not supportive enough and feel we are “not getting on aswell as we should”. I feel I have always acted very professionally toward this person, even though they have very often omitted me in the management structure and have been told this on numerous occasions, how do I deal with them. Should I let them do all the talking or what? Any advice would be grateful.

  9. Man November 3, 2013 at 1:55 am Reply

    What are some ways to deal with stress?

  10. Esteban November 7, 2013 at 6:30 pm Reply

    I’m a senior in high school this year and am currently enrolled in AP English, AP US Gov, AP Physics C, AP Calculus BC, and AP Economics (seriously!) On top of this, I have volunteer work, clubs, my job, and studying for SAT. What are your personal remedies to stress and work overload? Last year I didn’t even take as many AP courses and averaged a miserable 5 hours of sleep a night.

    P.S. I don’t actually need tips to study, just how to deal with it all. Also, if any has any “secrets” into learning college level calculus and physics, it would be duly appreciated, thanks!

  11. Avery November 22, 2013 at 8:03 pm Reply

    If you are having a bad day do you ever feel like grabbing some random stranger and beating the ever loving crap out of them to take out your frustration? Of course, if you are like most people you would probably never do it as your brain is functioning correctly, but have these thoughts popped into your head when you were really stressed out, angry, frustrated and tired of feeling like everyone else’s victim?

  12. Cruz December 3, 2013 at 1:54 pm Reply

    What was published in 1986,that refers to treatment for high denial alcoholics, using this model?

  13. Laurette December 10, 2013 at 12:19 pm Reply

    If you dont drink a bunch of water a week before what’ll happen if you just start? Can you drink arizona with it instead of having a meal with 3 cups a day? Can I do it for a month straight without stopping? And,how much weight will I loose in a month being 170 pounds & 5’4? Im a female&hourglass shaped,just incase I need to include that. Thanks![:

  14. Deedee December 13, 2013 at 6:48 pm Reply

    Anybody with personal experience with this?

  15. Gale December 14, 2013 at 10:39 am Reply

    breakfast- oatmeal
    snack- strawberries and tomatoes
    lunch- innocent mexican veg pot
    dinner- cup a soup

  16. Micah December 30, 2013 at 2:13 am Reply

    I’m using emWave for years for stress reduction and I really like it. However, I’d like to see whether there is something newer and better? I’d refer software running on Windows XP. Can anybody advise on that please?

    Thank

  17. Garrett January 1, 2014 at 7:46 am Reply

    I have great culinary knowledge and I am going to school for food service management. I can’t find a good job because I need a lot of flexibility right now while i’m in school. So I am thinking of starting my own business out of home by appointment only. This business would include me meeting with the client to show examples of food menus and meals with prices, teaching (at the client’s home, in their kitchen) how to cook certain meals, possibly cooking meals for clients at their homes for small dinner parties or for their family. I already have a servesafe certificate, am a certified food handler in Los Angeles County where I will be working. What business licenses would i have to get and what else would i have to do to get this thing started?

  18. Rodger January 14, 2014 at 6:11 am Reply

    i watched my dad suffer for a year and a half, but luckily they saved him and hes well now. from personal experience ive seen that its a horrible disease. when will they find a cure that fixes it all?

  19. Luciano January 23, 2014 at 6:18 am Reply

    I get really stressed sometimes and i find it hard to function.

  20. Mohamed January 25, 2014 at 4:13 pm Reply

    1. Relaxation is a state of

    A. low arousal.
    B. high arousal.

    C. increased blood pressure.

    D. rapid thought processes.

    2. To analyze exactly what you do with your time, you need to

    A. write down everything that you do in a time inventory.
    B. videotape 24 hours of a typical day.

    C. buy a daily planner.

    D. have a friend observe your work habits.

    3. Having confidence and satisfaction in yourself is known as

    A. visualization.
    B. self-esteem.

    C. self-centeredness.

    D. self-gratification.

    4. Which of the following is an important first step toward developing a personal stress management program?

    A. Finding out what creates the most stress for you
    B. Learning new skills for relaxation

    C. Displacing unwanted stress onto family and friends

    D. Observing the fight-or-flight response

    5. A neat, organized work space

    A. can lower your stress level.
    B. isn’t really beneficial.

    C. makes it seem like you’re not really working.

    D. is nice to look at, but hard to work with.

    6. A sound diet will help your body to

    A. sleep less deeply at night.
    B. feel more stressed.

    C. ward off the effects of temporary stress.

    D. increase flexibility.

    7. Progressive muscle relaxation is a technique used for

    A. falling asleep.
    B. becoming aware of tension in muscles.

    C. prepping surgery patients.

    D. raising blood pressure.

    8. To achieve a low state of arousal, you need to

    A. control breathing, thoughts, and tension within the muscles.
    B. check your blood pressure regularly.

    C. seek professional counseling.

    D. increase your anxiety and breathe heavily.

    9. Once you’ve determined your long- and short-term goals, you can use a _______ to determine how to best use your time.

    A. filing system
    B. tickler file

    C. monthly calendar

    D. to-do list

    10. A person who drinks a few glasses of wine every day to relax is

    A. handling his or her stress very well.
    B. distracting him- or herself from the real problem by keeping busy.

    C. concealing his or her symptoms temporarily.

    D. not drinking enough to cure the problem.

    11. To limit your telephone time at work, you can

    A. ignore your messages—people with important messages will call back.
    B. have a coworker answer your phone.

    C. limit the conversation to work-related issues.

    D. unplug the phone.

    12. A good strategy for managing emotional stress is

    A. telling yourself you can’t handle the problem.
    B. recognizing that most problems are temporary and manageable.

    C. reminding yourself how many times you’ve failed before.

    D. ignoring the stress until it reaches an unbearable state.

    13. A good strategy for managing social stress is

    A. avoiding eye contact.
    B. being hostile to the party involved.

    C. using low-stress situations to prepare for more stressful situations.

    D. getting yourself tensed up for a fight.

    14. Which of the following is a direct benefit of practicing relaxation techniques?

    A. Less stress and anxiety
    B. Cardiovascular strength

    C. A faster heart rate

    D. Greater muscle tension

    15. What are the four basic facets to a personal stress management program?

    A. Body work, mental work, spiritual work, and vacations
    B. Warm-up, cooldown, aerobics, and calisthenics

    C. Confidence, dependability, accessibility, and eye contact

    D. Fitness, nutrition, relaxation, and self-esteem

    16. Which of the following is an example of concealing symptoms of stress by reducing your body’s sensitivity to the symptoms?

    A. Arousal reduction
    B. Drug and alcohol use

    C. Breathing

    D. Autogenic training

    17. You should complete your A priorities

    A. during your peak waking hours.
    B. during your low-energy hours.

    C. only after your B priorities have been completed.

    D. after everyone else has retired for the evening.

    18. Which of the following statements is good advice to follow when participating in relaxation training?

    A. The setting should be a well-lit room.
    B. Wear tight-fitting clothes.

    C. Sit in a semireclined position with your head and neck well-supported.

    D. Have a radio playing softly in the background.

    19. If you have too many tasks to complete at work, you should

    A. take a deep breath and start at the top of the pile and work your way down as quickly as possible.
    B. complain to your boss that it’s an unreasonable amount of work.

    C. decide for yourself what is the most important, then get started.

    D. ask your boss to prioritize assignments.

    20. An example of a long-term goal is

    A. getting your hair done at your favorite salon.
    B. traveling to Europe.

    C. finishing a term paper.

    D. reading a biography.

  21. Willetta January 26, 2014 at 9:18 pm Reply

    I have been getting headaches that range from minor to major pain. I have the feeling they are from stress. How can I get rid of them? I eat well and sleep enough.

  22. Carlton February 2, 2014 at 7:00 am Reply

    what are some general stress management skills?
    asap, i appreciate it

  23. Lindsay February 16, 2014 at 3:56 am Reply

    there r many reason for this, i went to pschyatric consultant but he jst told me tht i m the patient of major depression.
    So now wht shud i do

  24. Eusebio February 21, 2014 at 7:24 am Reply

    I would like advice on how to manage stress within a group. Specifically, how and when to vent, and any tips or advice on how to keep yourself from impulsively wanting to vent frustration despite knowing it’s best to be patient.

    Thanks!

  25. Harris February 21, 2014 at 10:52 pm Reply

    I’m 14 years old, I have my Standard Grade exams very soon and have to choose what highers to take. I normally do quite well at school, but I have failed every past paper I have done. I am not sleeping well, and have been waking up at the exact same time in the middle of the night for the last few weeks. People keep telling me that it will soon be over, but I can’t believe this as after my Standard grades, there are highers and then Advanced highers, and then university exams, all of them getting progressively more difficult. It feels like this state of constant panic and worry will never end. My friends keep telling me to relax, but they don’t understand that I am finding it incredibly hard to relax, as any time I try to relax I start thinking that I need to revise more or I will fail all my exams. I am trying to think positively, but I can’t as everything seems so important.
    Please help, as all this worrying is having bad effects on my skin, and I now always have a dull but irritating headache.
    Thank you

  26. Jayne February 21, 2014 at 11:00 pm Reply

    i’am 20yrs old.i’am having some family problem.my whole family hates me especialy my brother.he’s like dominating me so i really got pissed off.i always lose control i feel like commiting suicide.so what to do? my bro is overcaring me type.i feel like i will have mental problems.they think i am doing evrything in wrong way and they are not letting me live a normal life my own way of life.they scold me evrytime..so what should i do?please help me.

  27. Jacque February 21, 2014 at 11:00 pm Reply

    what it is, how it affects your body, and how to manage it and to prevent it

  28. Cleopatra February 22, 2014 at 1:00 am Reply

    I know it’s normal for teenagers to have a lot of stress and all, I was just wondering how to deal with it
    I think too much and that is probably one of the causes of my stress, another cause is that I’m currently in Italy(I’m american) in 8th grade and about to face exams.

    I’m usually calm and quiet in public, I just want to know how for it to be the same in my mind.
    So If you could suggest me some techniques to calm my mind that would be great!
    PS
    I’m also a vegetarian (I don’t plan on changing so there’s no use convincing me otherwise)
    I do classical dance (I also have an exhibition soon; another possible source of stress?)
    I enjoy drawing ( It soothes my mind)

  29. Emmitt February 22, 2014 at 2:21 am Reply

    I have alot of stress and I feel like I can’t take it, I have problems at my job, my money, my personal life, everything is going wrong, I need some help on getting stress free what should i do I feel like I will never get out of it. What do ya’ll recommend? ;(

  30. Alfredo February 22, 2014 at 4:38 am Reply

    How to write goals, break them into specific actions to accomplish them

  31. Quiana February 22, 2014 at 8:30 am Reply

    I saw a blog which helped you can also vote there and rite a comment. but i need more information.
    http://www.schoolofcoachingmastery.com/best-coaching-blogs-2012/bid/86727/Vatsala-s-Tips-for-a-Stress-Free-Life via @masterycoach

  32. Ed March 10, 2014 at 4:43 am Reply

    if so how?????
    can it cause to eat less coz i ‘m very thin

  33. Alec March 19, 2014 at 5:19 am Reply

    so im a teenager who used to be afraid of EVERYTHING and have anxiety about the littlest of things(like if i knew it was going to thunder in a few days, then i would literally have an anxiety attack.) so im new in high school and over little things i get SO stressed. i try to tell myself not to to, but i cant help it. its really messing with my health. how do i reduce the stress or not make it so severe?

  34. Leighann March 19, 2014 at 5:20 am Reply

    all the “wh” questions: who, what, where, when, why, how, etc

  35. Bruno March 21, 2014 at 1:51 am Reply

    i m 17 now n have been hating my life since 14. i was happy as a child and taller than the girls(i m a girl) who r now taller than me. They seem to be totally in love wth themselves and grew a lot even after their periods. would i hve been taller now if i was happier before?Are there any chances of me growing now? i m jst 4’11” n hve been lyke ths since 12. i gt my periods at 11. i m 56kg by the way n starting to swim now.

  36. Tommye March 25, 2014 at 7:41 pm Reply

    Hi, I’m a 15 year old girl. I’ve been going through a lot of stress lately. I can’t talk about it very much with my family. My school counselor isn’t very nice(she made fun of me once in front of the class and made me stay after the class, after it she apologized but I felt really upset, she walked out of the class and I burst into tears), people I know in school that go to her also told me that after going to her they just feel more depressed, so there is no point for me in going to her. I also don’t really have anyone I could trust. I started having suicidal thoughts and I can’t focus on studding in school. I also started having face twitches and it’s embarrassing. I get a lot of headaches. People mock me for my accent so I can’t really stand up for myself. I don’t want to go to a psychologist or therapist because I don’t want my family to know. My father is sick, this is also putting a lot of pressure on me, once he almost passed away in hospital. Is there anything I can do to get rid of all the stress??

  37. Clyde April 3, 2014 at 11:41 am Reply

    hmm can any1 plz plz tell me that if m making a presentation with the topic: STRESS MANAGEMENT and i have to divide it in 4 portions i mean 4 headings so that we 4 ppl can give the presentation then what would be those 4 headings??? i mean give me an idea for those headings so that i can start searching on the net for material..but plz plz do help and tell me that how do i divide it in 4 portions??

  38. Adolph April 17, 2014 at 1:56 am Reply

    I just graduate and now I’m about to take my gre and applying to graduate school. I work as a tutor at random hours. I’m always busy I always feel stressed out all the time about every thing. I get stressed about getting the recommendation letters, passing my gre, and being able to make it to appointments. I get worried about every little thing I have to do. Even when I go to social events I treat them like I would treat a business meeting or something and start planning for days on how I’m going to fit it into my schedule. I don’t know what to do to calm myself down and take things a little easier. I act like everything is the end of the world and even when I enjoy my time, I regret wasting it later
    please help

  39. Zane May 22, 2014 at 8:38 am Reply

    i am doing a project and i need to know why time management is important in high school and post-secondary life?

  40. August June 8, 2014 at 1:17 am Reply

    Nowadays my friend start to hurt herself.. often she gets anger..not eating well.,she cries without no reason..she can’t control even a small failure;she suffers lot..Please tel me what to do as a friend.

  41. Luis June 24, 2014 at 4:43 am Reply

    What are some couping stratigies when it comes to college stress?

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