Only a small people do not get upsed and feel relaxed, regardless of the stress and the pressure they feel. To others, however, a small problem becomes a major accident, a source of constant concern or anger.
If you are in the latter group, try to remember that the strong emotions physically adversely affect the body by releasing the hormone adrenaline and ”throwing” it into the bloodstream.
Physical exercises for muscle relaxation
In most countries where yoga is studied, people learn, among other things, how to relax the muscles. But if you can not attend such exercises, try the following exercises yourself; they can help almost everyone. Be sure to do them regularly, and not just when you feel you have to relax. The acquired ability to relax will prove helpful when problems occur.
Deep breathing helps at all times, and the habit of deep breathing instead of panting is one of the strongest weapons against the onset of tension. To develop this habit, sit or lie in a comfortable position, and breathe deeply and slowly, at certain intervals, so you breathe in one minute half less than usual. Keep that breathing rhythm for five minutes (but stop if you feel dizzy). Do these exercises twice a day on a daily basis. If, however, at some other time you feel tension increases, it is important to slow down the breathing up to the speed described for a few minutes; almost always and immediately there will be a certain reduction in mental tension. Deep breathing will help you the most if you, at the same time, relax your shoulders.
There are many methods of meditation, all of which have the same goal; to get rid of and stop worrying, thus achieving calmness. A whole host of institutions teaches meditation methods. However, you do not have to attend the course or join a group. Most people alone are able to acquire the habit of meditation. To learn how to meditate, try the following method:
1. Close your eyes and sit upright in a quiet room on a comfortable chair.
2. Choose a word or phrase that does not have emotional recognition for you (e.g. ”oak” or ”bring”). Repeat that word in your mind, do not move your lips and pay all attention to that word as a word, not to its meaning. If there is any thought or image in your head, do not actively try to ”remove” it, but also do not follow it; instead, concentrate attention on the unspoken sound of the selected word.
3. Do this for a week, five minutes twice a day, or until you are able to shake off all your thoughts for a long time. Then gradually extend the meditation period until you can reach a time of about 20 minutes.
It is easier for some to focus on something visually – for example, a patten on a wall or candle, rather than on a word. It is important that you divert your thoughts (and, with it, a concern) with an unemotional concentration.
How to deal with a crisis
Regardless of the normal state of your mental and physical health, it is likely that during your life you will not avoid occasional stress-induced crises. When this happens, the best way to maintain peace is to accept the following attitude and behaviors:
1. Concentrate on the present. Do not increase the burden of the soulby having dark thoughts of the past. Think of future events just as much as you can affect on them; do not worry about the future that you can’t change.
2. Think about one problem at a time. Reaction to a series of stresses, as if they make one single threat, often prevents the taking of positive measures. If it reaches the extreme, it can cause serious mental illness.
3. Talk about everything with close relatives and friends. Do not complain or burden them with your problems, but seek and listen to their opinions and advices.
4. After you have decided what you want to do to solve the problem on which you can’t affect, act quickly and decisively. Positive action is healthier than passive thinking.
5. Employ yourself and your thoughts as much as you can. Any social activity – card games, sports, theater, debate groups – is better than solitude at the time of emotional tension.
6. Do not resent or blame others for your problem. Moreover, if you have been subjected to injustice, the constant feeling of helpless hostility will not lead to anything but a new disruption of your mental health.
7. It is important that you devote some time to physical relaxation, which temporarily relieves you of worrying. If you go for a walk, for example, it is much better you are concentrating on what you see around yourself rather than on your problems.
8. With greater social and physical activity, it is especially important to do your daily work as mush as possible. In times of crisis, the regularity, regularity of meals and everyday work can stimulate a sense of security by imposing order into obvious chaos.
9. To avoid sleeping with worry, try not to think about them at night. You will sleep better if you can relax a few hours before you go to bed. If you wake up at night, you will probably be relaxed enough to fall asleep again if you didn’t think about your problems in the first place (i.e. before going to bed).
10. Learn to recognize the crisis and, regardless of your pride, admit to yourself that you have anxiety and that you can no longer deal with problems on your own. It is better to consult a doctor sooner or later. You may be surprised by the discovery that your problems will no longer seem insuperable after you start talking about them.