Sometimes we feel bad because of the stress of work or complicated situations that we experience daily. In these cases, it is always advisable to find a way to relax to release the stress. For that reason, here we tell you everything you need to know to calm your mind when you feel stressed.
In the chaos of our always busy world, slowing down to take a moment to breathe is more important than ever. Little attention practices can help create these much-needed moments and improve your overall mental health over time.
If you are prone to anxiety, stress, or you feel overwhelmed, these tips will help you live better than ever. You will feel less stressed and happier.
Stop: Take a moment to contemplate what's happening
To understand why we feel stressed, it is necessary to take a few minutes a day to meditate. To begin with, you can dedicate a few minutes of silence to yourself. Those quiet moments can help you to disconnect, calm down any worries you may be feeling, and give you some space between you and your stress.
Learn to breathe the right way
Try taking 10 two-minute breathing breaks. Breathe seven times, in and out of your mouth, as slowly as you can, to take the edge off.
Spend time on yourself
Our thoughts affect our emotions, which affect our behavior. Think positive and be confident, you can achieve any goal you set your mind to.
Close the evening with G-L-A-D
In the nigth you can do GLAD:
G is for gratefulness. Think of what you are thankful for.
L is for learning.
A represents achievement. Think of all the things you have accomplished.
D is for delight. Take a moment to analyse the things that make you happy.
Stress can pile up and overwhelm the joys of life. As you sort through what could have gone better, don’t forget to enjoy the simple pleasures too.
The box breath: a relaxing technique to calm and focus when you need it
What is both breathing?
Box breathing is a technique that focuses on 4-4-4-4 breathing. It is unusual because it is evenly timed inhales, holds and exhales.
When should you use this technique?
When you need to feel relaxed but you have to be alert at the same time –for example before uncomfortable conversations or before entering an important meeting–; it is perfect for when you need a quick hit of calm.
- Inhale through the nose for 4 seconds.
- Hold your breath (on full) for 4 seconds.
- Exhale out of the mouth for 4 seconds.
- Hold your breath (on empty) for 4 seconds.
You can start by doing this sequence four times (about a minute of controlled breathing), then you can repeat the sequence for longer if you feel like you need it. It is not recommended for more than 20 minutes because it can cause lightheadedness.
The hardest part is holding your breath after the exhale –this will feel unnatural at first.
- Most of the evidence is anecdotic, but it helps people to achieve a calm body and focused mind.
- It helps engage our diaphragm and let air into the lower part of our lungs.
- You stimulate the vagus nerve and can help reduce depression and anxiety symptoms.
- Although it might seem a bit uncomfortable when you first start practicing it, if you are gentle and start things slowly, in time you will have a relaxing tool that comes in handy in stressful situations.