Techniques to reduce stress and calm the mind
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Time to read 6 min
Today, more and more of us are suffering from recurring stress, anxiety or even mental overactivity (incessant, anxiety-provoking thoughts, various concerns, etc.). At the same time as most of us lead hectic lifestyles, mental illnesses (or psychological disorders) have never been so numerous. Depression, burnout and existential questioning have become common in the 21st century . This is evidenced by the rise of activities in the field of well-being and therapies of all kinds. But concretely, what can we apply on a daily basis to feel better and even perfectly well? What simple techniques can we adopt and when to use them? Should we forget the medication usually prescribed by a majority of shrinks or use it more consciously?
Use medication only when it poses a danger to yourself or others.
If you are not dangerous to yourself or others, it is obviously better to leave aside medications that numb your natural functions that allow you to feel your emotions and become aware of the root causes of your discomfort. On the other hand, if you feel that you could literally lose your footing, that you could be dangerous to yourself or others, that you have suicidal thoughts or simply need a temporary and short-term boost to relieve yourself, please accept the medication. You are the only one who can decide and discern whether it will do you good or on the contrary harm you. But to discern well, you still need to be well informed. Antidepressants are not drugs to be taken lightly , so you must make the effort to think seriously about it before accepting this type of treatment and find out more.
Read scientific journals, read all the information available to you before deciding. Far too many professionals today have the easy and quick pen to scribble on the prescription, that it will be good for their patient to take a multitude of anti-depressants and anti-anxiolytics. They do it far too often for people who could do without them by adopting other less radical and healthier alternatives for them. Lacking sufficient knowledge about these other alternatives, these professionals treat the symptom and the consequence instead of offering a real listening and trying to get to the cause of the torments. Most often, it is also the solution they adopt due to lack of time to devote to their patients. And finally, they simply apply what they learned during their initial training without necessarily making the effort to update their knowledge. In life, it is important, good and safe to know how to question everything, whatever the situation or status of the person opposite.
Educate yourself about the effects of these medications before you take them, and make sure you really need them before you accept them. They are indeed helpful for some people in some situations, but that is not always the case either. If you need to take them then take them, there is no shame in that either. But just take them if it is truly the best option for you right now.
Now, if you are neither dangerous to yourself nor to others, what solutions do you have left to feel better on a daily basis and to face periods of stress or anxiety? We come to it and you will realize that the techniques presented are quite simple to implement.
Techniques and advice to relieve stress, anxiety and the mind
There are many techniques today to do yourself good, to calm the body and mind during stressful situations or when anxieties paralyze us. Here are a few. Try them and adopt the one(s) that work for you. Make them your own in the way that is good for you and only you.
Focus your attention on the flame of a candle
Here is a very simple and very inexpensive technique since you only need a candle. Sit comfortably and light it. Place it in front of your eyes at a distance of about 15 centimeters and stare at the flame for several minutes. You will normally feel after a while that your thoughts are fewer and a sort of inner calm will gradually settle in.
Take a hot bath
You probably don't learn much from this, but baths are a simple and effective way to relax. At the right temperature, with scented oils or not, baths allow you to simply relax.
Do breathing exercises to calm stress
It is possible to relieve stress and anxiety by becoming aware of your breathing. Make yourself comfortable or go for a walk, then take deep breaths through your nose. Exhale through your mouth for a long time. Repeat the exercise as many times as necessary to bring calm back to you.
Accepting and expressing your emotions
A repressed emotion causes discomfort and anxiety. Accept to feel what you feel, then express them. This simply allows you not to keep everything inside you and to avoid the accumulation of negative emotions, which sooner or later will externalize.
Meditate at any time of the day
Do you allow yourself at least 5 minutes of calm and silence during the day? Many do not do it and many object that they simply cannot do it, that it is too difficult to implement, that they forget and that they are "caught up" in their activities. So here is the infallible trick to achieve it. Set a reminder on your computer or your mobile phone. Otherwise, identify the calmest and most conducive time for you in advance and establish a routine for this time that you wish to grant yourself. While sitting, lying down, or during a walk, breathe consciously and close your eyes. Listen to your sensations, observe your thoughts, and remain loving towards everything that presents itself to you.
Take a walk and reconnect with nature
The power of nature is infinite. By simply going for a walk, the plants, the wind, the light, the birds, etc., will do you the greatest good. Walking barefoot also offers many benefits in terms of relaxation and grounding. It brings attention back to the present moment.
Reduce the demands on your environment
Do you really need to have the TV, radio, PC, console, laptop all working at the same time? Do you really need to have 80 trinkets on your shelves? "Too much" is never good and it always reflects an imbalance and a lack. By concretely reducing the excessive demands in your environment, you bring back a little calm and clarity inside.
Sleep well, in quantity and quality to reduce stress
Sleep is important and restorative . Again, you probably don't learn anything new, but do you make sure you sleep well? A restorative sleep is really when you have slept enough (in hours) and slept well (in comfort). So here are some tips for sleeping well. First of all, do not put a TV or other electronic devices in your room. Second, adopt soft and light colors because they are more soothing. Finally, make sure the temperature is good, that is to say, do not turn on too much heating. Try to get 8 hours of sleep if you are an adult.
Focus on the present moment
The present moment should be our only concern , because it is in the present moment that we create, that we are spontaneous, that we truly live. Often we spend our time worrying about our future and beating ourselves up for what we could have done better in the past. Stop! The only thing that really matters is the present moment, the person in front of us in the present moment, what we want to do and be in the present moment. The present moment is a grace, a gift, why waste it constantly?
Taking care of yourself
A good way to reduce stress and anxiety is to take care of yourself . You can do this in various ways and it remains personal to each person. For example, by getting a massage, by having a treatment, by taking time to read or garden, whatever, take time for yourself and to do yourself good.
Doing physical activity to relieve stress
To relieve tension and balance your energy, physical activity is essential . Yoga, gym, swimming, basketball, walking, mountain biking, find the one that suits you but practice a sporting activity regularly.
Cut down on coffee and stimulants
Coffee is a stimulant that can increase your stress or anxiety . Don't hesitate to reduce it a little and replace it with something else. Screens are also stimulants, avoid spending too much time in front of a screen, especially before rest periods and bedtime.
Laugh and have fun to eradicate stress
Laugh, it's good to eradicate stress and anxiety , it's good to feel good. Become a child again and allow yourself to laugh, to have fun.
