how to relieve stress

“Stress can cause physical and mental problems for sufferers. Some steps deal with relaxation techniques, such as breathing and meditation.”

Thedoctormedical, united states – Stress is the body's reaction that appears automatically when there is pressure or a new situation. This problem occurs when the body releases two hormones called cortisol and adrenaline.

As a result, you become unfocused and often forget. In addition, breathing also becomes faster. While physically, stress causes dizziness, nausea, weakness, diarrhea, palpitations, and tremors.

One way to stop the symptoms is to practice muscle and mind relaxation techniques. In this way, the body will activate and issue appropriate responses to help overcome the symptoms.

What is the Purpose of Relaxation Movement?

Relaxation is a method that aims to improve and improve the health of the body and mind. This technique effectively lowers heart rate and makes blood circulation move more smoothly.

In addition, this method is also able to reduce the intensity of pain in people with chronic pain. The technique is able to reduce the amount of oxygen, respiratory rate and heart rate, as well as muscle tension. In fact, this step is also able to stop the cycle of pain and relieve it.

Relaxation Techniques to Relieve Stress
You can actually do relaxation in many ways. Here are some you can try:

1. Focus on breathing

Focused breathing is the simplest technique, but it can have a powerful effect. How to do it by sitting or lying down with one hand holding the stomach. Then, take a long, slow, deep breath. 

Hold your breath for a moment and exhale slowly until your lungs feel empty. While breathing, try to let go of the disturbing thoughts and sensations slowly.

2. Body scan

This technique incorporates muscle relaxation. You do this by focusing on one part of the body or muscle while holding your breath. While exhaling, release the psychological and physical tension you are experiencing.

3. Calm your mind with visualization

This relaxation method requires a calming memory, place, or experience in your mind to keep you relaxed and focused. If you have trouble remembering, you can use media, such as photos or videos.

Simply put, this method uses diverting the mind through happy memories. This method not only calms the mind, but also helps strengthen a positive vision of yourself.

4. Mindfulness meditation

You can do mindfulness meditation in a sitting position and focus on your breath as in the first point. While breathing, divert your mind to the present, without involving past memories or dreams of the future.

5. Yoga, tai chi, and qigong

Yoga, tai chi, and qigong are three relaxation techniques that combine rhythmic breathing and flowing postures or movements. The physical aspects of some of these practices can help distract from distracting thoughts.

In addition, these three methods are also effective in helping to improve body flexibility and balance. However, for those who are not used to exercising, doing the movements in the three techniques tends to be difficult.

6. Repeated prayer

You can do this by silently praying and repeating a short prayer or phrase from the prayer while focusing on your breath. Not only relieves stress , this method also has a calming effect on the mind.

For beginners, try to practice for at least 20 minutes a day. This technique is very helpful even if it only takes a few minutes. Increase the intensity over time.

7. Ayurvedic relaxation

Another relaxation technique is ayurveda. To achieve relaxation, an Ayurvedic practitioner must create a treatment plan that is tailored specifically to each person.

Practitioners also take into account physical and emotional conditions, sources of life force, and the balance of these three things. The goal is to rid the body of things that have the potential to trigger disease.

8. Muscle relaxation

In this technique, you need to slowly tighten and relax the muscle groups. You can also combine this relaxation technique with breathing exercises.

First of all, find a comfortable place to sit or lie down. Then, close your eyes and take a deep breath. Expand the belly on the inhale and tighten on the exhale.

As a beginner, you can start with the muscles in the head and face. Then move on to the muscles of the lower body, such as the toes. While focusing on a muscle group, hold for 5 seconds and relax for 30 seconds. Then repeat.

9. Autogenic training

In this exercise, you will focus on the feeling of warmth and heaviness in different parts of the body. Then, say words or statements that have a calming effect. For example, I am physically and mentally healthy. This technique can create feelings of emotional and physical calm.

10. Massaging yourself

Self-massage can help reduce stress
You can do this relaxation technique with lotion or essential oil. For maximum results, you can combine massage with deep breathing techniques.

What Diseases Occur due to Stress ?

Actually, stress becomes a reaction that arises both from a person's physical and emotional side. Usually, this condition arises when changes occur in the environment that force the person to adapt within a certain time.

This means, stress becomes a natural condition that occurs. In fact, probably everyone experiences stress at least once in their lifetime. However, stress that is not treated immediately can lead to serious health problems. Not only physical, but also emotional.

The health conditions that may occur in someone who experiences prolonged stress, namely:

Heart.

Obesity

Asthma.

High blood pressure.

Sleep disorders.

Depression.

sexual dysfunction.

Stomach acid.

Alzheimer's disease.