Practice Mindfulness Techniques To Get Rid Of Stress

To stop yourself from bowing down under pressure, take care to resist stress through the following mindfulness techniques:

1. Breathing

It is one of the easiest mindfulness techniques and consists of breathing exercises. One way to do this is to take deep breaths through the nose and breathe out through the mouth. Do this frequently and you will see your mind immediately calming down. Such breathing techniques focus on keeping you aware of the moment and prevent your thoughts from going astray, thus helping to manage stress.

2. Being aware of the body

This is a process called body scanning, when you lie comfortably and close your eyes. Start scanning your body from the tip of the toes to the top of your head in the mind. Think about each part slowly in the mind and note down the sensations in the parts. Body scanning is a beautiful way of stress management and helps bring down the physical effects of stress.

3. Take a walk outside

Sometimes, being cooped up inside the house or in your workplace can be a cause of stress. Prevent this by spending sometime outside. The best time to take a walk is early in the morning before sunrise or at dusk when the sun is setting. Find a route that takes you through trees, beside water bodies, or anywhere else that is calming. Walking is a wonderful mindfulness practice that also keeps you physically strong.

4. Meditation

Meditation is the purest form of mindfulness and you will start feeling calmer and more composed after a session of meditation. Meditation helps you focus on yourself at present and let go off all the stress accumulated over the week. Make sure to start practicing the art after learning it the right way from a professional. You donot need any extra equipment or space to meditate. Find out the right time in a day and indulge in this calming mindfulness practice.

5. Mindful eating

Lot of times, nutritional imbalances can worsen mental conditions and can contribute to stress, anxiety, and depression. Mindful eating is knowing about what you should eat, when to eat, identifying and supplementing nutritional deficiencies, if any. Start by staying away from processed foods, junk foods, and takeaways, and start including healthy fruits, vegetables, and greens every day. Eat when you are really hungry and get the body used to periods of healthy fasting. All these help with stress.

6. Practice screen-free time

The first thing people see after waking up is their phone screen. The last thing they see before they sleep is their phone too! Due to smartphones, your lives have become intertwined with gadgets and the internet and this is definitely adding to the stress levels. You are living in an alternate world with your phones and have no idea what is happening around you. Screen-free time helps in making a difference in living at the moment. You can start this way – do not touch any of your gadgets two hours after waking up and before going to sleep. This will give you a lot of extra time that you didnot have before.

7. Listen to soothing music

There are many relaxation music clips available online and offline nowadays. Some have instrumental music while others play soothing sounds of the sea or a waterfall. Anytime you feel stressed, put on earphones, find a calm spot, close your eyes, and listen to such music for 15-20 minutes. You can spend up to 45 minutes if you have the time. This helps to bring down unpleasant emotions like anger and anxiety and keeps you calm.

Mindfulness is a very healthy and effective way to reduce stress. You can practice it at home, while at work, or anytime if you feel that your stress levels are going up. The best way to practice these techniques is to get yourself trained under a professional initially. Try these processes and lead a stress-free life.

Source:NHS, UK

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on November 25, 2021