Nervous tension – frequent "guest" of many people. Most often, he visits those who live in a metropolis with its frantic rhythm, speak to the public, pass exams, or are going through a turning point in their lives.
Tension has a powerful negative effect on a person. If you stay in this state long enough, immunity decreases, sleep is disturbed, and cardiovascular and other diseases strive to take over the body.
Therefore, it is imperative to know how to relieve stress. The online publication estet-portal.com will share with you several proven exercises that restore disturbed mental balance. Choose one or more of them and practice regularly.
1. How to relieve tension: roll the towel
2. Movement – this is life: incorporate physical activity into your daily routine
3. Breathe Properly: Tension Relief Breathing Exercises
4. Drink a cup of natural warm tea
5. How to relieve stress: play with sand
How to relieve tension: roll up the towel
When you are in a nervous tension constantly, your energy dries up. You probably feel a breakdown, feel lethargic, and the taste for life is lost.
Many "culprits" This condition is considered chronic fatigue, depression and suggestion of helplessness. But, according to experts, the root of the problem lies elsewhere. This is the containment or suppression of negative emotions.
This often happens when we are afraid to show our true reactions in order to keep jobs, business connections, love, and so on.
The towel exercise will help you to vent your negative emotions out.
It is simple to do. When you are desperate, feel fear of an important event or performance or something else, wet a towel, roll it up and hit it with all your might on the floor. At the same time, if you feel like screaming or crying, do not restrain yourself. Do this exercise for about 3-4 minutes.
Towel exercise – this is a quick and safe way to relieve yourself of nervous tension, get rid of fears, and also release vital energy.
Important point: Before relieving tension in this way, make sure that no one is around you. In the eyes of the audience, your actions will seem very strange.
Movement – this is life: include physical activity in your daily life
At the time, when we are tense, stress hormones: adrenaline, norepinephrine and cortisol are released into the bloodstream. They cause palpitations, trembling in the knees and hands, as well as a feeling of anxiety and irritability. Physical activity helps to get rid of excess stress hormones in the blood.
Therefore, as soon as you feel that you are tense, take a physical break for yourself. Retire and do a few swings with your arms and legs, squat, jump, run in place.
The following exercises are also effective:
1. Sitting on a chair, grab the seat with both hands and pull it up strongly. Stay in this position for up to 7 counts.
2. Lock your hands together, then place them behind your head. Press them on the neck, while resisting with the whole body.
3. Move to the edge of the chair, point your head up, and lower your arms freely.
4. After 10 seconds, inhale, then exhale while bending to the knees. Take a breath and then – exhalation. As you do so, straighten up slowly.
And if you don't have the opportunity to do these exercises, just go outside and take a walk.
Hiking normalizes the functions of the endocrine system and activates the parts of the brain that are responsible for mood.
If there is a park or forest near your work, go there. Walking on foot, alternate the pace of movement: slow down, then add a step. Also change the width of the steps.
The best effect is achieved if during the walk you watch the birds, how the leaves rustle or the river flows. Communication with nature will help you change the situation and relieve tension.
However, it is necessary to engage in physical activity not only during the lunch break at work, but also after a busy working day . Sign up for a fitness class, a pool class, yoga class, dance class, or whatever. Also don't forget to take a walk before going to bed.
Breathe properly: breathing exercises to relieve tension
If you don't know how to relieve tension quickly and safely, try simply breathing correctly. After all, during stress, breathing becomes rapid and intermittent.
To restore your inner state, take a deep breath while filling your lungs completely. Then exhale slowly. Breathe like this for 5-10 minutes.
Belly breathing also helps to counter stress. It is performed as follows: lie on the floor, put your right hand on your chest, and your left – on the lower abdomen. When inhaling, draw air into the stomach as much as possible, and when exhaling, gently lower it.
If you have tears when you breathe deeply, it's okay. This phenomenon indicates that all the senses are rising. So let them pour out.
The exercise is considered correct if the left arm is raised and the left remains motionless, as is the chest.
Drink a cup of natural warm tea
Natural leaf tea has a calming effect. This drink relieves stress and anxiety. The fact is that the tea leaf contains catechins, carotene, flavonoids, as well as vitamins E and C. They also strengthen the nervous system and support its functions.
Green tea brings great benefits. Here is the recipe for this soothing drink: take green and black tea leaves, then mix them in a 1:1 ratio. Add currant leaves, linden blossom, St. John's wort. Pour 2 tablespoons of this collection with 1 glass of boiling water and leave for 20 minutes. Strain and add 1 teaspoon of honey.
How to relieve stress: play with sand
You probably remember that pleasant feeling that arose when you held sand in your hand on the beach and passed it through your fingers or built castles on the shore from it. It turns out that this game perfectly relieves nervous tension.
If you don't have river sand nearby, get kinetic sand. Unlike regular sand, it's lighter and wetter. It is good to create various structures and landscapes from it.
And you can also just play with this material: Take a handful of sand in your left and right hand. Clench your upper limbs into fists. Inhale and exhale. When exhaling, you need to lightly squeeze the sand in your fists. At this time, watch how it seeps through your fingers. Imagine that tension comes out with it. This exercise is good to combine with breathing practices.
Nervous tension – insidious state. If you stay in it for too long, the body will be depleted, which will inevitably lead to various diseases, problems at work and a deterioration in the quality of life. Therefore, you need to act as soon as you encounter this condition.
There are many soothing techniques, among which the ones we talked about today in this material deserve special attention.
By performing the above exercises regularly, you will relieve internal tension, relax, protect yourself from diseases and restore inner harmony in a short period of time.
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