Tag Archives: meditation techniques

The Importance of Stress Management and Relaxation

Stress Management Techniques

Learning stress management and relaxation techniques is important for anyone, no matter what age, what life circumstances they face and what work they do.  Whether you are a stay-at-home mum or someone who works from home there is the added stress of combining both work stress and family stress under the same roof. This can make common stressors like work deadlines and household duties doubly frustrating.

Some of the best stress management techniques to de-stress your life include the following:

Know Your Triggers:

know your triggers of stressBe aware of what situations make you the most stressed, and try to avoid them if you can. When stressful situations occur, try to put them into perspective. Acknowledging that a certain situation is a trigger for you is the first step in learning how to manage your stress.

Organize:

To put it simply, organize your life in a realistic way. Making lists and de-cluttering your space is the perfect way to remove clutter from your life.

Exercise:

exercise against stressFind time in your schedule for 15 to 30 minutes of exercise each day. This will help you focus your energy and work out your frustration.

Meditate:

Whether you meditate at the beginning or end of your day, it is important to take a few moments for reflection. Setting aside five minutes to sit quietly and think about your goals will make you more relaxed.

The beauty of practicing meditation is that it allows you to "let go" of every day worries and literally "live in the moment."  People who meditate regularly report improvements physically, mentally, and spiritually.

To begin a meditation practice, you will need to find a quiet spot, away from the phone, television, friends, family, and other distractions. There are several different ways to meditate.

meditation techniques

Meditation practices often involve learning chanting, breathing, or mantra techniques. Initially, your mind may wander when you first start meditating. By training your mind to focus on the moment, you will eventually find yourself transformed and feel very peaceful and content. Most experts recommend mediating for about 20 to 30 minutes at a time. Beginners may find it difficult to meditate for this length at first, but don't despair. It will become easier once you are meditating regularly.

 

Advantages of Stress Management Techniques

  • Health Benefits

     

     

     

     

    health benefitsReducing stress, by learning to think clearly and focus on your goals, leads to increased energy to do other things that you want to do, and even leads to better sleep.  Other health benefits from stress management can include weight loss, an improved immune system, better blood pressure, overall heart health and better memory.  All of these benefits are great individually, but when combined, they form the best health benefit of all – a longer life.

  • Improved Relationships

When you are stressed, your family feels the effects of that stress, and it is common to take out some of your anger and frustration on your family. Your family can feel like they are walking through a mine field, never knowing when your stress level will trigger an explosion of frustration. If you reduce stress and relax more, you will be happier, and in turn, your family will be happier.

 stress management

No matter what career path you have chosen, knowing the importance of stress management and relaxation techniques is vital. Being able to maintain your stress level not only will improve the quality of your work, but also will improve the quality of your life.

Do you find it difficult to unwind at the end of the day?  Do you often stress over those little things which mean that sleeping will be difficult?  Then try this relaxing video which will help anyone who is feeling anxious or stressed.  It uses relaxing piano music to help you relax at the end of a hard day.

I hope that you like this original piano music…

Why not try St John’s Wort before trying anti-depressants?  It has natural ingredients and is a great alternative remedy to treat depression.  Click Here!
 

 

Panic Attack Meditation Techniques

There are some simple self help tips you can do yourself to combat anxious situations and panic attacks.  Using relaxation and meditation techniques may help you remain calm and control the situation around you so you do not enter into a severe attack. 

meditation techniques

Before you begin:

Identify Your Symptoms

Panic attack self help first starts with identifying your symptoms.  Another term used for identifying your symptoms is ‘triggers’.  These triggers are what make your anxiety level rise and what makes you go into an attack.  It can help to write down the times you have experienced an attack and what happened immediately before it to find out the reason that lead you to that point.

Panic Attack Self Help

Negative thoughts and negative self talk can be worrisome and anxiety provoking.  If you are the type of person that puts yourself down a lot or doesn’t give yourself the benefit of the doubt, you may be causing yourself anxiety.  The worry and depression you may feel feeds on itself and the next thing you know you have built up a situation where you can’t do anything right and you are useless. 

talk to yourselfInstead of beating yourself up, try to talk yourself up.  Tell yourself that things are going well and point out to yourself all of the positives that you have accomplished.  Continue to tell yourself that you are good person and that people love you.  This will make a world of a difference in the way you feel and what you are able to do during the day.

Setup Routines
Get into a routine may seem stressful, but once daily routines are established everything in your home will run much smoother. Stress builds in chaotic environments, so setting guidelines and daily routines for everyone in the family will help reduce stress. When you’re less stressed at home, it’s easier to deal with the stress of the outside world because you know you can escape the world’s chaos when you get home.

Meditation Techniques

Breathe for Relaxation

breathing correctly for panic attackBreathing is the best relaxation technique you can use to calm your mind and body.  When you breathe in through your nose and out through your mouth you are letting your body take in the clean oxygen it needs.  It also keeps you breathing rhythmically.  When you become anxious, you may not notice but your breathing will speed up and you will start to take short breathes.  This will make you feel worse and aid in making you feel more anxious.  By slowing your breathing and concentrating on it, you will be able to take a break from the anxiety provoking situation and keep your body in control.

Countdown from 100

Counting down from 100 is another useful self help relaxation technique.  The idea of this is similar to the breathing technique.  By counting down, you will be able to focus on something other than what is causing you fear or worry.

Imagery

close your eyesClosing your eyes and picturing yourself in a faraway place that is peaceful and relaxing can significantly reduce your anxiety, fear and worry that may lead you to an attack.

Yoga for Relaxation –
yoga for relaxation

 

Yoga which has been practiced in India for over 5,000 years combines meditation and physical exercise to achieve improved health and sense of well-being. It involves repeating movements that can help improve strength and flexibility as well as promote mental and physical health and greater self-understanding. The movements are very graceful and have spiritual significance. Paying careful attention to breathing is also part of practicing yoga

 

Not all of these meditation techniques may work for you.  The key is to find out which ones work for you and use them when you need them.  Which ever method you try, do not expect results immediately, but with continued use these techniques can be effective and can significantly reduce you having a panic attack.

 

Panic Attacks and Anxiety can also be cured with the help of Bach Flower Remedies. These Remedies work on the emotional level, removing emotional imbalances such as depression and anxiety.  They are 100% safe with no side effects.

 

View this video showing you some simple yoga positions that everyone can use to cure their anxiety and panic attacks. Check the positions as they show the quickest and most effective solutions out there.