Meditative practices help to get rid of stressful conditions, deeply relax. To do this effectively, you need to get acquainted with the basic principles of meditation, the ways of doing it.

Every organism is inherent in nature relaxation skill... When activated, natural processes of relaxation and harmonization are triggered. inner peace person.

How is meditation beneficial?

During their implementation, the number of stress symptoms decreases, diseases caused by nervous tension are cured. A person regains the ability to receive pleasure from life, improves its quality.

Most of the practices are self-paced and self-paced. It is an excellent method of helping you learn manage stressful situations, do not let them take over. In the process of relaxation, the dominance of the depressive state over the mind and body ceases.

So you can defeat daily nervous tension, pain syndromes, apathy. You can do the exercises at a time that is convenient for you - in the morning, in the evening, or during the day. This will allow:

• Slow down the heartbeat, bring it back to normal.
• To reduce blood pressure.
• Normalize the frequency of inhalation and exhalation - when we are concerned, breathing becomes frequent and intermittent, there is not enough oxygen.
• Reduce stress hormone activity.
• Increase blood flow to muscle tissue.
• Relieve tension in the muscles, pain symptoms.
• Improve the ability to focus and be in a good mood.
• Reduce fatigue.
• Get rid of anger, frustration.
• Gain self-confidence.

For maximum effect, combine meditation practices with positive thinking, a sense of humor, and physical activity.

Stress Relief Techniques

A beneficial effect on the body is due to full breathing. Exercise goes well with aromatherapy, slow and calm music. They take 5-10 minutes to complete. The main thing is that for this there was a cozy, quiet place, where no one would bother you.

Reaching no thought

Most often, an endless internal dialogue, a conversation with ourselves about various problem situations, prevents us from relaxing. If you can switch to another state, the stress will go away. The practice is performed with closed eyes.

Try to drive them out of your consciousness any thoughts coming into your head now. If it doesn’t work, present yourself with a plain background screen saver of green, blue, or yellow shades... Hold the image until you enter a state of thoughtlessness.

Start slowly sucking in air, work with your abdomen and diaphragm. Inhale through your nose and exhale through your mouth. Then put the first palm on the chest, and the second in the solar plexus area to control the breathing process.

If you have difficulty breathing in the abdomen while seated, change your posture. Borrow lying position, instead of a hand, you can place a book of medium thickness on your stomach, breathe in such a way that it either rises or falls in time with the inhalations and exhalations.

Return to "here and now"

During stressful situations, we are usually in the past or the future - we are tormented by regret about past actions, resentment or fear of possible failures, losses, disappointments. To get rid of stress, it is sometimes enough to start feeling yourself in the present moment.

Find a secluded place to practice this technique so that no one will interrupt you from the activity. Get into a comfortable position for yourself. Try to tune yourself to perception surrounding reality... Get started connect all receptors in the body.

Ask yourself what you see in front of you now. Describe this - the room, the view outside the window. Listen for the sounds that your hearing picks up. This could be your breathing, a working TV or refrigerator, cat footsteps on the carpet, the noise of foliage or cars coming from the street.

Try to smell the smells enveloping you - aroma indoor flowers, your skin, the freshness of the air that comes from open window... Try to notice your taste sensations- sweetness, bitterness or salinity in the mouth after eating a certain food or drinking a cup of coffee.

Become aware of what you are feeling at the tactile level - touch your skin, run your palm over the clothes, feeling their smoothness or roughness.

Pay attention to your feelings how you feel right now. Breathe calmly, slowly while performing the technique. This exercise can be done mentally or spoken aloud.

Deep relaxation meditation

When there is a desire to disconnect from obsessive thoughts, bring your internal state try this deep relaxation technique:

• Take a horizontal position with outstretched legs, straight back. Place your hands along the body, palms up. Cover yourself with a blanket so as not to freeze, because during the meditation exercises, everything processes in the body slow down.
• Start concentrating on your breathing. Feel your lungs expand. Breathing should be deep until the moment when you feel calm, peacefulness.
• Focus on your right toes. Concentrate on the physical sensations while continuing to breathe with awareness. Imagine inhaling to the very tips of your toes. Notice how you feel.
• Focus on the heel or the entire sole of the foot. Take whatever feel at this moment at the bodily level. Imagine that as you inhale, you reach your foot, breathe with it.
• Gradually shift your attention to your knees, hips, abdomen and back, chest, shoulders and shoulder blades. As the turn comes to the crown, allow the breath to go beyond the boundaries of the body, as if you are now hovering over it in space.
• Observe your feelings in and out of the body, track any changes that are taking place in the present moment.
• After that, you can open your eyes, slowly stretch. You need to get up slowly and carefully.

Best meditation to do at home

Do it in calm atmosphere, in comfortable and loose clothing. Before and after the technique drink plenty of water- up to 3 liters per day, because the body will simultaneously get rid of toxins.

Then they will freely leave it along with the liquid. At this time, it is better to refrain from using meat dishes, alcoholic beverages and cigarettes so that the effect of the practice is full. It is carried out in several stages.

Deceleration

It is performed using the correct breathing exercise. This will allow you to stop being in one of the states of mind. You need to take a comfortable posture with a straight back, close your eyes, focusing on one breath. Breathe with your chest first.

Take full breaths in and out, listen to them and your feelings. Then begin to inflate your stomach with air, exhale it slowly. Repeat slowly 7-10 times.

Dynamic exhalation

While performing the technique, concentrate on your sensations, try to notice your body. Bend your arms at the elbows, place them at shoulder level in front of you. Raise your fingers, which are spread out like a fan, so that they are at the level of your forehead. Keep them parallel to your torso.

On exhalation - it should be full and loud, like you push out of yourself something, squeeze your fingers into a fist, lowering it together with your hands to shoulder level. Do 20 of these approaches.

Cyclic breathing

Without changing position, begin to slowly inhale and exhale air. Repeat 20 times. Speed ​​up your breathing rate. Take 40 breaths in and out with average speed... Move on to quick and shallow breaths in and out. Repeat 40 times. Do three of these cycles.

At the end of the third circle, after breathing quickly 5-7 times, inhale and exhale slowly. Later relax and watch for your sensations, remaining motionless for at least 10 minutes.

Do stress relief and relaxation meditation techniques daily so you don't have to worry about how to bring health and psychological condition back to normal, because there will be fewer problems, the attitude towards the world and oneself will change.

Each of us is constantly faced with stress: at work, at leisure, in Everyday life, and even at home, alone with yourself. Stressors cannot be avoided, and negative emotions negatively affect the physical state, on the psychological background.

What do we do first of all when we are stressed, nervous? Of course, we run to the pharmacy in the hope of buying stress pills. They really relieve symptoms urgently. But the problem will go deep into the subconscious, and you will still worry, accumulate tension in yourself. In addition, without a doctor's prescription, the unauthorized use of medicines can only aggravate the situation. Therefore, it is so important to be able to properly relax, as well as learn how to manage stress. Only this knowledge will help to effectively deal with stress, leveling its negative consequences. The following techniques, techniques, and exercises will help you learn how to deal with stress and how to relax properly after dealing with stressors.

Meditation is a versatile method of relaxation and stress management

Meditation is a proven method of maximum relaxation for centuries. It perfectly helps to reduce anxiety, eliminate internal tension. With its help, from ancient times, they achieved peace of mind, abstracted themselves from all "earthly vanities" - experiences, negative emotions, stress. Any person can master the technique of meditation: this does not require unique abilities. You just need to create an atmosphere conducive to meditation and suitable conditions... A meditative technique performed correctly gives great results. Compliance following rules will help make meditation as effective as possible:

• Practice meditation techniques in a cozy, secluded area. It should be quiet and comfortable for you. Meditations can be carried out both in special, quiet rooms and in nature.
• Meditate alone or with like-minded people. There should be no strangers around.
• Choose the most comfortable and most comfortable position for your body so that every muscle is relaxed.
• Attention should be completely focused on the process. Therefore, abstract from the outside world: turn off cellular telephone, close windows, eliminate any distractions.
• Special music (sounds of nature, ethnic) and aromatherapy have a beneficial effect on the body and spirit during meditation. You can use incense, aromatic oils, scented candles.

An example of a meditation technique:

Get into the most comfortable position: you can sit on a chair, sofa, or take the lotus position on the rug. If in this position you still could not relax, you can lie on the floor completely, in a free position. Listen to music or sounds of nature, inhale pleasant aroma incense and try to relax the body as much as possible, turn off the mind, internal dialogue, eliminate any thoughts. It is quite difficult for an inexperienced person to stop the flow of thought. To do this, imagine a void or white endless light in your imagination, and begin to breathe slowly, fully and deeply, counting in and out. Do the exercise for 5-10 minutes. When you feel that you are as relaxed as possible, smoothly turn on your mind. Then sit down slowly, start moving.

When doing this technique daily, you will notice that your emotional background returned to normal, you are calm and relaxed.

How to deal with stress and anxiety with yoga

Yoga is a healing practice that is used not only to treat many diseases, but also to relieve stress. The human body is designed in such a way that it already has psychological defense mechanisms, internal reserves for self-healing, full recovery health and peace of mind. However, constant nervous stress blocks these unique abilities. Yoga, having a beneficial effect on all systems of the body, successfully helps to cope with stress and depression, relieves the effects of a panic crisis. Yoga classes include a complex of breathing and physical exercise as well as meditation.

For nerves and stress, an easy-to-follow yoga technique is recommended, which everyone can do. It can be used in combination with other exercises or used as independent way relaxation. So, squatting, take the fetal position: sit on your knees, your stomach is pressed against them, your arms are bent, your palms are pressed to the floor, your forehead rests on the backs of your palms. In this position, begin to breathe slowly and deeply, while breathing should involve the abdominal muscles. Deep breathing will help you achieve a state of maximum relaxation. Continue this exercise for 3-5 minutes. Then slowly get up off the floor. Now you can continue your business. Such a simple and short technique helps to quickly relax and relieve nervous tension, gives a state of calmness and peace. It is absolutely safe, and will be useful to everyone, regardless of resistance to stress and exposure to stress.

Breathing exercises to combat stress

To be always healthy, cheerful and full of energy, you need to be able to breathe correctly. After all, supplying cells with oxygen is the most important process in our body. Proper ventilation the lungs provide sufficient nutrition for the brain, and this, in turn, gives a person a good mood and well-being. Performing breathing exercises daily, you get rid of the fatigue accumulated during the day, you completely relax.

How to relieve stress with proper breathing? To do this, you can perform this set of exercises:

1. Inhale deeply, continue inhaling as you count to 4. Then we hold our breath and count to 5. After that we exhale slowly to the end. Repeat the exercise 8-10 times. Do it before going to bed to help you fall asleep quickly. The dream will be complete.
2. Take full breaths in and out, alternately pinching the right and then the left nostril with your finger.
3. Begin to inhale first with the diaphragm, and then draw in the air completely into the lungs with your chest. Hold your breath for a few seconds and exhale sequentially, first with your chest, and then with your diaphragm. Repeat the exercise 8-10 times.

The following exercises are ideal for those who urgently need to relieve stress at work. It will also benefit those who lead a sedentary lifestyle, who are forced to spend the whole day sitting at their workplace.

1. Stand up, straighten your back, feet shoulder-width apart. Inhale while gently raising your arms. Then stretch sweetly as you wake up, stretching and arching each joint. Exhale sharply, "dropping" your arms down and slightly bend your back.
2. Stand straight, face looking straight up (at the ceiling), stretch your arms forward and bend at the elbows. Arch your back slightly, stretching the muscles of your shoulders and neck, and then straighten up and sharply lower your arms. Repeat the exercise 5-10 times.

So, having completed this simple complex in 7-10 minutes, you will relax enough in order to calm down and with good mood back to work again.

Reducing stress with exercise and imagination

The following exercises are simple and easy - anyone can master them. They are remarkable in that when they are performed, not only muscles are actively involved, but also the imagination. With its help, it is possible to relax faster and more fully. Exercise is great for relaxing all muscle groups. And this, in turn, allows you to effectively relieve nervous tension.

1. Inflate balloon hic.

Try to imagine that you are a bright and large balloon. Inhale the air slowly, filling the entire volume of the lungs. As you inhale, you expand, swell, show off bright color and shape. Now let's imagine that a small puncture has formed in our ball, from which air comes out very slowly. The ball deflates, becomes soft, pliable, elastic. Thus, you should exhale, relaxing all the muscles as much as possible.

1. Spring jumping.

Imagine that there are elastic and comfortable springs attached to your shoes, and you only have to move on them. Jump in place, contracting your leg muscles more and more each time. When the tension becomes maximum, jump for the last time and, having landed, sharply relax the whole body, make a sharp exhalation. Perform up to 20 jumps. This exercise is great for emergencies. Have experienced stress, encountered an object that causes negative emotions - just “jump on the springs”!

1. Weightlifter.

This exercise can be performed both with the use of only one imagination, and with a real, light, barbell. Imagine you are lifting a heavy barbell. It is difficult for you, and this process requires a lot of effort, tension of the whole body. We strain all the muscles, raise the bar as high as possible. The goal is achieved! Abruptly throw an imaginary barbell, exhale, tilt down, relax.

How to deal with stress and depression with color therapy?

Researchers all over the world agree that each color has a certain effect on the human psyche. Colors can adjust chemical processes occurring in the body, affecting the pituitary gland, which controls the entire endocrine system. Analyzing individual characteristics your personality, a color therapist can draw up an individual spectrum of colors that will have a beneficial effect on your psychological and physical condition. To improve the emotional background, maintain positive mood you can also stick to certain colors in clothes, interior, food. Consider what colors are best used and what for.

Blue - this calming color reduces blood pressure, normalizes the emotional background, neutralizes irritability, anger, intense emotions.

Blue - helps to relieve pain syndrome of various localization.

It is best to avoid purple if you are often prone to blues, depressions.

Green is the color of life. Best of all, it promotes recovery from nervous breakdowns, relieves fatigue, heart pain, migraines.

Yellow - improves mood, positive thinking and optimism.

But orange - the best choice for those who, due to experiences, have lost interest in food. It will quickly restore your appetite!

So, in this article on relaxation techniques, we introduced our readers to the main ways to deal with stressors. We also tried to collect for you practical techniques and exercise to relieve stress. The practices described above are specially selected in such a way that everyone can perform them. If the article turned out to be useful to you, share it with your friends and subscribers on the social network or leave a review. We hope that our recommendations will help you, as well as many others, effectively deal with stress.

Learn how meditation can help relieve stress and anxiety. What rules should be followed to make the practice truly relaxing and effective. How often you should meditate and what meditation techniques exist. Look for answers to these and other questions in the article.

Everyone imagines relaxation in their own way. However, there is little peace and quiet, interesting books or programs in those moments when a person is experiencing extreme stress or stress. For effective fight with them, you need to activate the body's natural ability to relax.

Relaxation benefits and physiological responses

Many are unaware of this possibility. However, everyone can try on themselves such methods of relaxation as deep breathing, meditation against stress, rhythmic exercises, yoga. Practicing these activities will not only make everyday life more interesting, but also lift your spirits, make your body flexible and energetic.

When stress affects the nervous system, the human body produces substances that prepare us for two types of instinctive defenses - fight or flight. No one can avoid stress, but there is always an opportunity to counteract it. When you use relaxation techniques, the body reacts as follows:

• the heart rate decreases;
• breathing becomes slower and deeper;
• blood pressure drops or stabilizes;
• muscles relax;
• immune processes are activated;

In addition to calming physical effects, relaxation helps to overcome certain diseases, relieve pain, increase concentration, motivation and productivity. Best of all, anyone can take advantage of these benefits after a minimal amount of training, such as reading this article.

It should be noted that relaxation is not lying on the couch or sleeping, but a mentally active process that makes the body relaxed, calm, focused.

Learning the basics of technique is not difficult, but (like any activity) it takes practice. Experts recommend setting aside 10 to 20 minutes a day for regular exercise. This time is easy to carve out during lunch, traveling on public transport, or waiting in line. There is no single relaxation technique that works for everyone. When choosing, you should consider specific needs, individual reactions. Alternating or combining different ways relaxation you will get the best results.

Meditation for deep relaxation and stress relief through breathing

In this so natural technique, the emphasis is on deep, cleansing breaths. Full breathing is a fundamental element of many healing techniques of the East, it is easy to combine it with auxiliary elements (aromatherapy, music, etc.) All that is required is a few minutes and a quiet place.

1. Close your eyes and try to clear your consciousness as much as possible, drive away any thought. If this is difficult to achieve, imagine an even background of the same color (green, blue, yellow; red - not desirable) and hold this picture.

2. Slowly suck in air, working with the abdomen and diaphragm, inhaling through the nose and exhaling through the mouth. Place one hand on your chest and the other just above your navel to control your breathing. If you find it difficult to breathe from your belly while sitting, try stretching on the floor. Place a medium-sized book in place of your lower palm and breathe so that the book moves up and down.

Body Scan Technique

Another type of stress relieving meditation that you may like.

1. Sit on your back, legs extended and free, arms relaxed at your sides.

2. Concentrate on your breathing, feel your lungs expand, breathe deeply until you feel calm and good.

3. Take the toes of your right foot as the focal point. Pay attention to the sensations you are experiencing while continuing to pay attention to your breathing. Imagine each deep breath reaching your fingertips. Stay focused on this area for as long as you desire.

4. Move focus to the heel or the entire sole of one foot. Accept whatever sensations your body will give you and imagine each breath reaching that spot.

5. Sequentially move the focal point to the knees, hips, torso, back and abdomen, chest, shoulders. When you get to the very top of your head, let the breath leave your body, imagine yourself hovering in space.

6. After completion, lie still and calm for a while, noting what changes have occurred in the body.

7. Open your eyes slowly and stretch if you like. Get up gently and slowly.

Anxiety Relief Meditation

What is underestimated in the Western world is the ability to capture what you are feeling at a particular moment. Thinking about the past, blaming or judging yourself, or worrying about the future can generate unnecessary stress.

Meditation is convenient to use to develop mindfulness.

For this:

1. Find a secluded place where you can relax without distractions.

2. Make yourself comfortable, but don't lie down to stay awake.

3. Meditate with closed or open eyes, the focal point can be both inside you and outside - an object, meaningful word or a phrase that you repeat throughout your meditation.

4. Practice an observant, non-critical attitude. Don't give importance to distracting thoughts or how well you meditate. If feelings invade your mental space, just pay attention to it and return to your focal point.

Meditation can help you cope with unhealthy cravings for anything (food, substances, even feelings and emotions).

Pay attention to how your body feels when it begins to feel an urgent need for the object of desire. Relax every tense muscle through meditation, replace craving with a focal point, and calmly wish that all unnecessary things go away.

There are other types of meditations, but first you should thoroughly master the above techniques, take advantage of their advantages, and evaluate the beneficial effect on your own body. Among other things, regular practices will help

Hello, friends. In the hustle and bustle of life, we often face anxiety and stress. Accumulating, they negatively affect our peace of mind cause irritation and anger. In this article we will talk about meditation for stress and anxiety.

Majority meditation practices carries an anti-stress effect. Let's take a look at a few of them.

You will need a candle. Better if it is a beautiful scented candle from the store. But a simple church or economic one will also do.

Retire to the room. Sit comfortably and relaxed on an armchair, sofa, or chair. Dim the lights or draw the curtains to darken the room. Light a candle.

Keep your body relaxed. If you feel tension in any part of your body, such as the cervical region, massage the area lightly.

Look at the candle flame, admire it. The Fire Release helps us burn off negative emotions and experiences. Observe the change in the light, its movements and impulses.

Try to stop extraneous thoughts. If work questions come to mind again, gently move away from them, plunging mentally into the warm and soft flame of a candle. You are gradually relieving the accumulated stress.

Watch your breath, slow it down, feel the inhalation and exhalation. Let your breathing become calm and deep. You will enter a state of meditation. Stay in this state for as long as you want, but not less than 15 minutes.

Dancing pleases the soul

Dance is a great meditation to relieve stress. But not every dance can become a full-fledged meditation.

To achieve the desired state, you need to follow a sequence of actions.

• Stay in the center of the room and breathe slowly and deeply. Close your eyes for a minute.
• Then play whatever rhythmic music you like.

An important condition is music without words. Words will distract you and make you delve into the texts. And this will not allow you to enter a meditative state.

• Dance! Express your emotions with movement. Move your arms and legs and hips and head. Immerse yourself in the dance, with all your attention focused on the movement.
• Throw out the accumulated negative energy through the dance. It will be great if you take a few jumps. Don't be afraid to fool around. This is your time.
• If the desire arises, you can sing or shout sounds. Only negative words, swear words and so on are prohibited. Leave only the positive.

Anti stress mandalas

Mandala is a geometric design with sacred meaning. However, there are also modern interpretations that do not carry any religious significance. Contemplation of the many small elements of the pattern draws you into meditation.

Coloring mandalas can be purchased at a bookstore or found online and printed. Here are some examples (click on the pictures to enlarge):

Retire where no one bothers you. By the way, in summer time this practice can be done in a park on a bench.

Get your mandala drawing and colored pencils ready. Look at the picture for a couple of minutes, think about what it might mean.

Then start coloring the pattern. There is no need to approach this process rationally. Trust your flair for color matching. Create what comes from the heart. As you focus on coloring the mandala, you will immerse yourself in meditation.

After completing the drawing, you will feel peace and satisfaction. A positive charge will appear, which will not allow stress to take over your mind again.

It's time to take a walk

Walking in nature serves as a natural meditation against stress and anxiety. However, for the effect to be complete, it is important to adhere to some rules.

• Walk in parks, squares or nature. There is no point in wandering along a busy avenue.
• Walk slowly and calmly. There is no need to rush.
• If thoughts about business, problems or work appear in your head, say to yourself: "All this is very important, but I will think about it later ... And now around me are trees, flowers ..."

Examine the leaves or branches of trees. If there are flowers in front of you, be sure to enjoy them, inhale the aroma, admire the beauty of each flower.

Enjoy the diversity of nature. Find the specific times of the year during which you are walking. In the spring, these are the blossoming buds of trees and blooming trees... Lush greenery in summer. Autumn is a carnival of colored leaves. And in winter - the kingdom of snow or gloomy tree trunks, which also have their own charm.

You will certainly feel the meditative effect after half an hour of walking. In order not to have to interrupt it ahead of time, dress for the weather, so as not to freeze. Take a bottle of water with you. And devote this time to yourself.

Walking in the rain has a special effect. If it is pouring rain, then walk for no more than 10 minutes under an umbrella.

Allow yourself to be in the midst of the elements, be inspired by its strength and power. Then return home, take a hot shower, and have some warm tea.

During a light drizzle, you can walk longer, the main thing is not to get wet. When the whole world is washed with raindrops, washing away all the pollution from it, it is good to dream and plunge into contemplation.

The most effective method learn meditation Is to trust the Teacher. Friends, I want to recommend you my mentor, with whom I once learned to meditate. This is Igor Budnikov, he himself studied meditation in monasteries in Thailand, Malaysia and Indonesia. Igor will teach you meditation with amazing simplicity and ease and will help to avoid common mistakes.
I suggest you take 5 short free lessons, during which you will meditate under the guidance of Igor. I am sure you will like it as much as I liked it.

Exercise has a positive effect

You've probably thought about exercise. But to enter the state of meditation, we need something else. Here are some options.

The spirit of competition, the constant desire to be in time everywhere - both at home and at work, rapidly climbing the career ladder, does not allow us to relax, which, as a result, leads to a significant rejuvenation of many diseases, primarily diseases of the cardiovascular system and the musculoskeletal system ... Therefore, in order to maintain health for a long time and prolong longevity, it is necessary to study the ability to relax(relaxation). Many people believe that watching TV, chatting with friends or just playing games on the computer will help you relax and rejuvenate. Unfortunately for many, this opinion is absolutely wrong, because such a pastime will not allow your body relieve tension, since the senses are deprived of rest and are in working order. Only (physical and mental) in combination with healthy sleep and nutrition will help to restore the body's strength and active life, and daily performance relaxation exercises bring peace of mind to your life.

Relaxation techniques to relieve stress

To relieve tension different relaxation techniques, the benefits of which are endless for the human body experiencing nervous tension and stress. Ability to relax, first of all, is the ability to breathe correctly, helps to saturate the organs and tissues of the body with oxygen, the lack of which a person acutely feels, being in stressful condition. Relieve tension loneliness and silence will help you, the correctly chosen posture also plays an important role (it is better in the lying position, on a comfortable and fairly firm surface, without a pillow). Use musical accompaniment, best of all, calm music with sounds of nature, which will help you visually represent this or that "piece" of nature and free your head from negative thoughts and worries. Relieve muscle tension from yourself, because the ability to relax with the whole body, will not only allow you to find peace and lightness in the whole body. To relax the muscles of the body, start from the tips of the toes, gradually involving the lower limbs, trunk of the arm, neck, and head in the process. This state must be maintained for several minutes.

Relaxation in the workplace

If you are under stress, say working a place where it is not possible to take a comfortable position and relieve tension, use the following method: close your eyes and imagine a blank sheet of paper, focusing only on it for 7 seconds, and then suddenly open your eyes. It will help you rid yourself of negative emotions and thoughts, and restore calmness and balance.

Relaxation should enter your life as a mandatory procedure and take at least 10-15 minutes a day, only in this way you can feel a surge of strength and vigor, relieve nervous tension. Relaxation techniques to relieve stress help to avoid chronic stress, relieve tension, which will help eliminate the occurrence of neuroses, depressive and anxiety states. And regular execution relaxation exercises reduce mental and physical stress that a person experiences during the day, effectively treat the effects of post-traumatic stress.

Relaxation exercises

Using various relaxation techniques to relieve stress, first of all, it is necessary to monitor breathing, which should be deep and even, because in stressful situations it increases significantly, which leads to a lack of oxygen, affecting the brain.

Breathing exercises for relaxation

Breathing exercises can help restore oxygen balance. Inhale slowly but deeply through the nose, exhaling in the same rhythm, counting from 1 to 5, while trying to relax the shoulders and chest muscles. Effectively inhaling and exhaling with alternating nostrils (inhale through the left one, holding the right one, and exhale in the reverse order), or inhale through the nose, and exhale through the mouth (preferably lying on your back).

Muscle relaxation

Muscle relaxation combined with breathing exercises helps relieve tension muscles. This relaxation method to relieve stress, caused by physical stress, is based on the tension of a muscle or muscle group, which subsequently goes into a phase of automatic relaxation. Do not forget about breathing control, only the combination of breathing relaxation and muscle relaxation will give you positive result... To relax the upper limbs, squeeze your arms tightly so that you feel the tension in the arms and forearm. As you relax your hand as you exhale, try to focus on the feeling of relief as you relax. To relax the neck, tilt your head back, rotate your neck in different sides, relax when finished. To relax the facial muscles, raise your eyebrows and open your mouth wide, then close your eyes tightly, frown and wrinkle your nose. Next, squeeze your jaws and move the corners of your lips.

The following breathing is beneficial for the chest muscles. relaxation exercise: deep breath, holding the breath for a few seconds and on the exhale, relaxation, after which you can return to normal breathing. For the back and abdomen, it is useful to strain the abdominal muscles, while bringing the shoulder blades together, arching the back as much as possible. For relaxation muscle lower limbs, tense the muscles of the thigh, while transferring the knees to a tense half-bent position, pull the foot to the torso, straightening the toes as much as possible, while stretching the ankle joints, squeeze the toes strongly. To relieve tension muscles, such a complex should be repeated at least 5 times.

Stress Relief Meditation

To master the ability to relax it is very important to learn meditation, as one of the main relaxation techniques to relieve stress... Meditation is carried out in a comfortable position (preferably in a sitting position), in silence, calmness, so that nothing can distract you. Next, you need to focus your attention at a specific point (for example, a candle flame). The eyes can be either closed or open. At first, it is not so easy to concentrate, so the choice of the focus point should be very clear and meaningful, so that the return to it is easy and every minute, it is desirable to have peace of mind, for example, you can remember pleasant moments from childhood, or a pleasant pastime in the forest or on the beach ... Conduct stress relief meditation recommended in complete silence or when musical accompaniment, at a calm musical pace. Don't forget about breathing, breathe full breast, maximally vividly presenting an imaginary picture.

But, relaxation, of course, cannot completely save you from problems that need to be solved in one way or another, but it will allow you to refresh your thoughts and take on urgent matters and problems with renewed vigor, as well as to actively fight against planned stress.

Herbal medicine for relaxation

But, in the case when emotional stress or the trauma is large enough relaxation techniques to relieve stress will be more effective if, along with the execution relaxation exercises use herbal medicine. To maintain health and prevent the development of more aggravated mental disorders, such as reactive or anxious depression, use herbal decoctions oregano, ivan-chai, chamomile pharmacy, St. John's wort perforated, Valerian officinalis , lemon balm , peppermint, hop seed fruits that can also be used when taking soothing baths before bedtime. To reduce influence of stress level brings great benefits to the body vitamin C, which has the ability to remove free radicals, the formation of which under the influence of negative stress, burdens the somatic and mental condition... Therefore, it is recommended to take a decoction of the fruit rose hips or hawthorn replacing black tea or coffee without the best way affecting health, the abuse of which causes autonomic dysfunction, sleep disturbances and additional stress on the digestive, nervous and cardiovascular systems.

Herbal medicine for distress

Distress(negative stress) can cause a wide variety of symptoms mental disorder: anxiety, anxiety, irritability and increased nervousness, depressive disorders, insomnia and other troubles that affect the general state of health and reduce vitality. Herbal preparations made in an easy-to-take form that do not require time-consuming preparation and are always at hand, herbal preparations based on sedative herbs will help prevent stress from taking over your health. Valerian P, Motherwort P, St. John's wort P, Ivan-tea P(fireweed). The use of herbal preparations will protect you from side effects that you risk to feel on yourself after taking chemicals- tranquilizers or antidepressants, addiction and dependence on which can haunt you for a long time or persist throughout your life. The recommended preparations are based on medicinal herbs, the action of which is enhanced by vitamin C using technology that does not use high temperatures (cryo grinding ), which allows you to preserve all the healing natural power.

Herbal medicine for traumatic situations

In the case of aggravated psycho-traumatic situations, it is recommended to take medicinal herbs that provide a longer and faster sedative effect. Biologically active complex contains