Stress can have a negative effect on a person’s physical and mental health. It can also contribute to health conditions like high blood pressure, heart disease, obesity, and diabetes. Stressful conditions can also cause an individual to experience anxiety, sadness, and restlessness.
Many health experts recommend physical exercise and meditation to head off stress. 24/7 Wall St., a financial news and commentary website that covers the stock market, industry research, and government policy on the economy, stated in an article that meditation activities can also be in the form of relaxation techniques like deep breathing, yoga, and Tai chi. Aside from these, here are other techniques that might be helpful in combating stress.
|Progressive Muscle Relaxation / Photo by: Fizkes and Getty Images via 24 Wall st|
Progressive Muscle Relaxation
This technique involves tensing a group of muscles for 4 to 10 seconds while you’re breathing in, and suddenly relaxing them as you breathe out. In order to perform this, you have to work on the muscle groups in a specific order, starting with the hands and then progressing up to the head. After that, you may work down to the lower legs including the buttocks.
|Body scan meditation / Photo by: m-imagephotography and Getty Images via 24 Wall st|
Body Scan Meditation
Verywell Mind, an online resource that provides guidance on health issues, reported that body scan meditation is effective in stress relief because it included mind-clearing aspects that are available in other meditation techniques. It focuses on the tension in the body that are caused by stress due to different circumstances. The website also cited research that showed that this technique can aid in preventing the tension in the body that brings benefits to the mental and physical state of a person.
|Rhythmic movements / Photo by: xaviermau and Getty Images via 24 Wall st|
Doing repetitive movement is also an effective relaxation technique. This is called “muscular meditation,” and even if the idea of moving around is not soothing at all, performing rhythmic exercise can get a person into the flow of repetitive movement that can produce the relaxation response from the body, according to Help Guide, a nonprofit mental health and wellness website.
Rhythmic exercises can contribute to mindfulness too. It allows a person to pay attention to how the body feels in the moment, and this technique will focus the sensations in the limbs.
|Visualization / Photo by: ajijchan and Getty Images via 24 Wall st|
This technique allows a person to create a mental image of a pleasing scenery that often involves a peaceful setting or environment. It is usually performed together with physical relaxation techniques like progressive muscle relaxation. When performing this technique, it is advisable that a person choose the setting that would calm them easily. It is also a very convenient way of meditating because it can be paired with an app or audio download to guide them through the imagery.
|Self-massage / Photo by: CBC|
For simple body tension and stress points in the body, one can use self-massage in order to relax. This technique can provide relief once they massage their cheekbones and temples using their fingertips in small, circular motions. Dale Grust, president of the New York chapter of the American Massage Therapy Association, said that massaging the temples can ease headaches.
|Mindfulness Excercise / Photo by: NKS_Imagery and Getty Images via 24 Wall St|
There are a lot of apps that help users achieve a state of mindfulness. Help Guide noted that this kind of meditation has become popular in recent years because it claims to reduce stress, anxiety, depression, and other negative emotions. “Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us,” Mindfulness, a nonprofit organization stated.