Dealing with stress in everyday life
Our bodily response to a stressful situation is the "fight or flight" instinct.
It's very common in my environment because almost everyone I talk to is stressed. Whether they are children, adults or grandmothers. We are under a lot of pressure, we worry about our lives, our loved ones, our jobs, our health. Everyone has a problem to solve. And in our fast-paced world, we haven't even solved one task yet, but we have many more piling up in our lives, and our loved ones often expect us to help them solve theirs. So it becomes too much....
What does stress mean in our bodies? At the approach of a strange dog, the cat jumps up, arching its back, tensing its muscles, dilating its pupils and bellowing furiously. Sensing danger, it assumes a defensive-attack posture. This is stress. These are signs of stress. Research by Boston physiologist Cannon has shown that the visible changes are accompanied by a series of biological changes in the body, and that the human body reacts in a similar way to distressing external influences.
What are the most common stress factors in our modern age?
1. Environmental stress - can be triggered by congestion on public transport, traffic noise, loud music from neighbours, noisy family environments, constant noise at work, noise disturbance, etc. Such disturbances can overload the nervous system.
2. Emotional stress - life situations such as family problems, divorce, problems with children, or problems at work or a change of job can cause a lot of stress.
3. Willfulness stress - mainly due to a self-esteem problem, we develop a strong need to conform. It is most common among busy - managerial - men and women, but it can also easily be experienced by an average working woman with children. The sufferer may feel under constant pressure, unable to meet the demands placed on them, or have to mobilise all their resources, energy and concentration.
Effective stress reduction techniques
1. Exercise - 10 to 15 minutes of conscious exercise a day can also help, because exercises that work the thighs and arm muscles stimulate the production of the "pleasure hormone", which can improve your mood.
2. Conscious breathing - Conscious breathing is also a supports. It is an ancient reflex that in an emergency our body switches to shallow breathing. Conscious breathing is easy to learn and regular breathing automatically reduces the level of stress hormones in our body, lowers the heart rate and lowers blood pressure.
3. Relaxation Techniques - They help to create a mind-body-spirit balance and play a role in regulating and re-tuning muscle tone, which releases tension and creates calm.
Proven relaxation audio materials:
- Inner journey - My body speaks, my soul listens
- Relax - Silva's basic mind control exercise
4. Yoga exercises - When doing yoga, we move all the muscle groups, move the stiff parts, calm the nervous system, and let the steam out. The exercise deepens and controls your breathing, and the oxygenated air helps you feel refreshed. Our mind is focused, our attention is directed to the practice and the breath, and our thoughts are calmer.
Sitting on your heels, place your forehead on the floor and relax your hands next to your body. A stretched back is good for the nervous and lymphatic systems. The body relaxes comfortably. Of course, we should also concentrate on our breathing.
5. Facial Massage - Our face, like our feet, carries the energetic system of our whole body. Therefore, in addition to its beautifying effects, facial massage also has a positive impact on our physical health.
Massaging the neck allows the blood to flow up to the face, bringing oxygen and nourishing the skin. And by massaging the face, massaging the muscles, we can tone the facial muscles and finally, by draining the lymph, we can drain toxins from the body.
Rub over your face with a medium-length stroking motion, as if you were washing your face. Massage the temples and the area in front of the ears from the nose outwards. From the centre of your forehead, use your fingertips to make a separating massage, then also work vertically upwards from the eyebrows to the hairline. Massage our ears thoroughly as well.
6.Body massage
We sometimes instinctively rub and rub our aching body parts in search of relief. A conscious self-massage can also help if you don't have access to a professional masseuse.
Massage is a special form of touch, healing both body and soul. It helps us to be more balanced and healthy. You don't need expensive equipment, just your hands, which the Greek philosopher Aristotle called "the best of tools".
Tips:
- Let the room air out and relax with candlelight, a pleasant scent and soft music.
- Drink plenty of fluids before and after.
- Clean and well-groomed hands are important, and you should not massage with sharp nails.
- Take off your jewellery and wear comfortable, loose clothing.
- We use a variety of techniques - stroking, kneading, rubbing, vibrating, squeezing, pressing, hitting - and always the right one. Massage starts with slow, broad strokes, then faster strokes to stimulate and invigorate, and finally stroking again to relax. For nervousness, do a soothing massage, for exhaustion a refreshing massage.
- Always massage in the direction of the heart!
Steps:
- Always start the self-massage by relaxing the shoulders. Using the gripping, grasping movements of opposite hands, knead and smooth the shoulders.
- Follow this with the neck massage: with two hands, fingertips press in a circular motion along the occipital vertebrae to the occipital crest.
- Massaging your hands can work wonders. Our palms and the backs of our hands - like the soles of our feet and the soles of our feet - can make our bodies smaller. Our fingers should be thoroughly rolled and relaxed on all sides. Rub the palms of your hands with firm movements. Pay particular attention to the area between the index finger and thumb, as this is where the S.O.S. point is. This indicates that if there is a problem anywhere in your body, it is sensitive to pressure and may hurt. By massaging it, we can reduce the pain and trigger our body's self-healing mechanisms. Then slide your fingers together - like you're clasping your hands in prayer - and gently squeeze.
- Pinch your arm from the wrist up on both sides.
- Starting from the centre, massage your breasts in a circular motion. Do it gently, do not press hard. Press your ribs from the top down - in small, circular movements - both front and back until you reach them.
- Place your palms on top of each other and massage your abdomen in a clockwise, circular motion.
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You can relax your hips with a full palm by moving from the top down and from the tailbone to the side.
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Massage your feet from the ankle upwards, pressing your calf thoroughly.
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Foot massage alone is often enough to relieve tension. Professionals massage the reflex zones of the foot, but you can also refresh your feet without knowing the zones. Start with the right foot first, working from the toes to the ankle. After your feet, massage the soles of your feet from top to bottom.
