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13 Natural Ways to Reduce Stress by Lee Werrell

13 Natural Ways to Reduce Stress by
Article Posted: 04/14/2014
Article Views: 293
Articles Written: 9
Word Count: 1051
Article Votes: 0
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13 Natural Ways to Reduce Stress

Health,Self Improvement
Stress is known as a natural and necessary portion of life, but, if we encounter a stressful situation, the body undergo a variety of hormonal and biochemical changes that put us in the "fight-or-flight" mode. Our heartrate increases, adrenaline rushes through our blood stream, and our digestive and natural defenses temporarily stop working. Should the stressors continue in which we remain on high alert for a prolonged period, we all experience exhaustion and burn out. To prevent this, try one of these natural easy methods to relieve stress and return to a state of calm and relaxation.

1) Breathing. If you are facing a stressful situation, one could reduce stress by simply deep breathing. Yoga breathing involves not just the lungs, but also the abdomen. To achieve abdominal breathing, sit comfortably along with your back straight. Put one hand on your chest and yet another on your stomach. Inhale using your nose and the hand against your stomach should begin to rise. Your other hand should move hardly anything. Exhale the maximum amount of air as you can while contracting your abdominal muscles. Once again, the hand on top of your stomach should move in whilst you exhale, however your other hand should move hardly anything.

2) Progressive Relaxation. It's possible to combine breathing using the controlled contracting and relaxing of muscles to obtain a further higher level of respite from stress: To enjoy progressive relaxation, loosen your clothing in order to get comfortable. Tighten the muscles in your toes. Hold for just a count of 10. Relax and relish the discharge of . Then tension the muscles in the feet. Hold for a count of 10. Relax. Inch up throughout your body--legs, abdomen, back, neck, face--contracting and relaxing muscles as you go along. Relax and slowly.

3) Meditation. When you meditate you collect every one of the mind's energies and focusing them on a word, a sound, an image, a comforting image, or maybe your own breathing. People typically meditate located on the flooring or possibly in a chair with the eyes closed in a very quiet, clean place. All meditation practices involve the development of mindfulness--being fully engaged in whatever is occurring in the present moment, without analyzing or perhaps not "over-thinking" the very experience.

4) Cardio exercise. If you're trying to manage or relieve stress, you should attempt working up a sweat fairly often because vigorous exercise helps the head as much as it benefits one's body. You can start with around A quarter-hour, twice each week. However, 20 to Sixty minutes, five or maybe more times a week is recommended for optimal stress management.

5) Yoga. Yoga really is a broad term for just about any selection of practices, which unite your physical, mental and spiritual resources using the goal of attaining circumstances of wholeness and completeness. Yoga postures are meant to balance the numerous systems belonging to the body, along with the central nervous, the endocrine (glandular), along with the digestive systems. By slowing your mental activity, taking the mind away from the factors behind stress, and having you gently stretch your entire body in such a way that massage your internal organs, yoga assists you create dynamic peacefulness within yourself.

6) Tai-chi. Tai-chi is really a group of slow, gentle, flowing body movements that emphasize concentration, relaxation, along with the conscious circulation of significant energy through the entire body. Tai-chi is usually practiced today as a easy way of calming your brain, conditioning the entire body, and reducing stress. As in meditation, Tai-chi practitioners concentrate on their breathing and keeping their attention in the present moment.

7) Laugh - watch an amusing film or program. Visit YouTube and look for some funny animal clips. Endeavor to think about the light side of a situation. This would break the circuit of anxiety which help you receive a fresh perspective.

8) Meditate - understanding how to meditate is very relaxing and health-enhancing. There are lots of methods to meditate. The best way can be to lie down, close your eyes and consciously relax all the parts of your body - let it feel heavy and loose. Now continue to breathe slowly to the count of 4 and out to the count of 4. Keep concentrated on your breathing. If thoughts intrude, just acknowledge them and return your focus to your own breathing. Another meditation approach is to stare at a candle flame, just focusing your awareness around the movement and type of the flame.

9) Take a walk through mother nature. Do you have park, garden, beach or river in your area? Moving water could have a particularly restful effect.

10) Use essential oils - some that help relieve stress are Bergamot, Sandalwood, Geranium, Roman Chamomile, Clary Sage, Lavender and Sweet Marjoram. Ylang Ylang may also be good. Use one of your oils or even a combination of 2-3. Ways to use them include putting a few drops within a vaporiser and smelling the mist, putting 10-12 drops in a very warm bath - remain in the bath for 20 to 30 minutes. A superb stress blend is three drops Lavender, two drops Geranium then one drop Ylang Ylang.

11) B Vitamins. These become depleted in the event the person's body is stressed. Replacing these with supplements may bring some energy and relief.

12) Herbs - have a discussion with the naturopath at a health and well being grocery store. Herbs able to relieve stress are St John's Wort, Siberian Ginseng, Oats, Skullcap and Lady's Slipper.

13) Try visualization. When going to bed or in a very quiet moment sit back with closed eyes. Visualize yourself inside a beautiful place, like on a quiet ocean front. Smile. Feel your body's stress burn away. If this doesn't,try to visualise yourself having fun; having a picnic; throwing a ball to your dog. Give your mind an escape from contemplating problems.

You're able to select one or even more of the above natural ways to relieve stress in line with your way of living and preference. Stress is unavoidable, being frustrated isn't. Implementing these practices into the daily routine can be a very long way toward reducing stress in your daily life and causing you to be happier and healthier.

Get a Free PDF on Stress Management at

Related Articles - anxiety disorder, stress, post traumatic stress disorder, obsessive compulsive disorder, symptoms of depression, social anxiety, stress test,

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