5 infallible techniques that will help you reduce stress

Do you want to forget about stress? Do you want to feel calm?

Have the feeling and the certainty that there is nothing that can make you lose your balance.

Well, you’re not the only one.

Stress is one of the star topics in our society today.

And when I say our society I mean industrialized environments, with a high population, where the speed and rush prevails during a great part of the day and it extends to almost every day of the week.

According to the WHO, the stress and consequences of regularly suffering such as anxiety, insomnia, emotional imbalance, irascibility, lack of concentration, etc., is the epidemic of the 21st century.

In the latest studies carried out and to illustrate the scope it has, they reveal that in Europe, 28% of workers suffer from stress.

According to the National Institute of Statistics, in Spain 58% of workers suffer from work stress.

If we look at Latin American countries, Mexico is the country with the highest index in the world.

The most common sources of stress are:

  • Work environment with uncertainty, high levels of demands and work overload

  • Major losses (death of a relative, separation, being out of work)

  • Negative thoughts

  • Toxic relationships

  • Isolation and loneliness

However, it must also be said that stress itself is not harmful. It makes sense in our survival and development as a species and we must differentiate between eustress and distress.

This excessive increase in stress in a large part of today’s society has led to the proliferation of courses, books, workshops, etc. to control and reduce stress.

The crux of the matter lies in not waiting for the last moment, to do a preventive work, not so much thinking about avoiding but improving your physical and mental state.

The Most Successful Techniques to Fight Stress

# 1 # Meditation

In Western culture the word meditation comes from the Latin MEDITATIO originally indicated a type of intellectual exercise; while the word contemplation reserved for a religious or spiritual use.

Meditation is a practice in which an individual trains the mind or induces a mode of consciousness, either for a profit or to mentally recognize a content without being identified / a with that content.

Approaches to meditation vary from those based on observing the breath, visualizing some positive thinking or inspiring image and focusing on some object or image (such as a mandala).

What you will get with the practice of Meditation

Meditation can not only have religious purposes but also be focused on maintaining physical or mental health.

Scientific studies have shown that some meditation techniques can help:

  • Improve concentration

  • Increase memori

  • Improves the immune system and overall health

  • Relieves stress, anxiety and depression

  • Reduces blood pressure

  • Develop emotional intelligence

To see the benefits of meditation requires a daily commitment, a routine, a discipline through which meditation becomes a priority.

# 2 # Yoga

Yoga (Sanskrit yoga ‘union’) refers to a traditional physical and mental discipline that originated in India. Yoga works this union of the body, soul and mind with itself and with the universe.

There are more than one hundred types of yoga. In the West various styles are known and practiced that derive from Hatha Yoga, one of the most dynamic. There are more spiritual, such as Yoga Kundalini, or more physical and demanding, such as Yoga Bikram, which is practiced in a warm room.

Yoga works on Chakras, which are energy centers located in certain parts of the body. It is possible to harmonize the physical zone where they are located, which allows energy to flow, flow freely.

What you will get with the practice of Yoga

  • With the practice of yoga you consiguirás increase your physical, mental and spiritual wellbeing.

  • Improves flexibility, muscle tone and overall fitness.

  • Increases strength physical, working muscles while improving the overall appearance of our body.

  • There is an energetic change that changes the whole functioning of the organism, balancing it.
  • Thanks to the increased production of endorphins, contributes to the reduction of painand inflammation caused by some physical condition, generating a state of relaxation.
  • Improve your resistance to stress, anxiety control and focus attention on the important issues of your day to day problems preventing you from drowning.

Currently you can find many centers where it is taught. From my personal experience I always recommend practicing it in specialized centers, that is to say, where the professors dedicate themselves exclusively to this activity.

The motives, very simple, will not only convey a theoretical knowledge but their own experience through personal experience because for them is usually a lifestyle and not just a technique.

# 3 # Breathing Techniques

Breathing is the process through which we collect oxygen from the air and remove the carbon dioxide that comes from the metabolism of our body at the cellular level. But in reality it is much more than that, it is the basis of life.

It determines the oxygenation of our major organs and influences the brain and nervous system in such a way that we can improve our physical and mental state through it.

To learn to breathe properly, first of all, you must be aware that you breathe and analyze how you are doing it. Correct breathing is a full breath, which involved the entire respiratory system and lungs are filled with air.

Thousands of years ago the importance of breathing was known and therefore in some practices like yoga is one of its pillars.

Breathing is regulated by the nervous system but has the characteristic that it can influence voluntarily changing its pace and depth.

Your breathing is different depending on your state of mind, level of tension and energy.

Breathing exercises stimulate the parasympathetic and helps the brain to release calming hormones like endorphins, which help you to make better decisions nervous system.

Why breathing exercises are an excellent resource to reduce tensions, stress and achieve relaxation and tranquility that you need in your daily life.

Used as a technique in itself has the following advantages:

  • The different breathing techniques are simple to learn

  • They are ideal for people to whom other techniques like meditation, yoga, etc. are not useful

  • Can be done almost anywhere

# 4 # Mindfulness

Mindfulness as a psychological concept is the concentration of attention and awareness, based on the concept of mindfulness or full consciousness of Buddhist meditation.

Many of the religious traditions of the world use mindfulness implicitly or explicitly, as it is a basic human capacity and connection with the present.

Over the past 30 years, the practice of Mindfulness or Mindfulness is integrated to Western medicine and psychology.

It has been scientifically studied and therefore recognized as an effective way to reduce stress, increase self-awareness, reduce the physical and psychological symptoms associated with stress and anxiety and improve overall well-being.

What you will get with the practice of Mindfulness

  • To be fully in the present, in the here and now

  • Observe unpleasant thoughts and sensations as they are
  • Connection with oneself, with others and with the world around us
  • Increased awareness of judgments towards oneself and others
  • Increased self-awareness
  • Less reaction to unpleasant experiences
  • Recognition of constant change (thoughts, emotions and feelings that come and go)
  • Greater balance, less emotional reactivity
  • Greater calm and peace
  • Greater acceptance and self-pity

# 5 # Expressive Motion

Perhaps this is the least known although in the last 5 years has been widespread.

The Expressive Movement is a system of psycho-coporal work based on the Rio Open System, yoga, bioenergetics and plastic techniques.

It is an approach that aims to achieve greater wellbeing and physical, mental and emotional balance.

In this type of activity the body is the main protagonist of the sessions. From your body, your movement, your relationship with him, you will discover habits, attitudes, the usual way of facing life and relating to yourself and others.

The work is done through guided and free movement with music, conscious breathing, postural awareness, expression using voice, dramatization, creativity, relaxation.

What you will get with the practice of Expressive Movement

  • Become more aware of your body, of your sensations

  • Connect with enjoyment, playfulness, creativity

  • Set aside the judgment, the sense of ridicule to discover yourself and be more yourself

  • Relate to others in a different way

  • Change repetitive habits and behaviors

  • Expand the repertoire of movements, improve coordination, body posture and muscle tone achieving physical well-being

  • Relieve tension and release energy to flow without blockages to regain effortless strength and vitality

What do all of them have in common?

Each of these techniques have their particularities although the common element is to achieve a greater awareness and connection with the here and now, with the present.

Its objective is an improvement of the health understood in an integral way, that is to say, both physical, mental and emotional.

Achieve a balance as a Being that allows you to enjoy each moment with greater harmony and peace.

Now it is a question of choosing, if you have not already, the one that best suits your preferences. The best way to find out is to try. Do not just stay with what they explain and take action.

As almost always to make a change and get the results you want need to persevere and not giveup at the first and have some discipline.

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