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Use These Relaxation Techniques to Ease Your Stress

Updated on June 1, 2016

Why relaxation?

Relaxation is extremely important. Before we go into how to get rid of the stress. Allow me to go into where stress comes from, the damage it does to the body, and how it effects us mentally. The symptoms of stress will affect your health, all though you may not even realize it. You may even think that illness is to blame for the headaches, the insomnia, or the decreased work productivity. However, stress causes all of these! Do you want to continue to feel this way? Of course your answer is, no. This is why the relaxation techniques that are given later on in this article is important.

Typical Effects of Stress

Stress symptoms will affect the body, the thoughts, as well as feelings and behavior. Enabling yourself with knowledge on recognizing the common symptoms from stress will give you the heads up on when it is time to "chill out" and relax. Stress that is left unchecked will contribute to many other health issues like high blood pressure, obesity, heart disease, and even diabetes. Here is a list of the typical symptoms from stress:

  • Headaches
  • Muscle Pain
  • Muscle Tension
  • Fatigue
  • Chest Pains
  • Change in Sex Drive
  • Sleep Issues
  • Upset Stomach
  • and more!

List of Mental Symptoms:

  • Restlessness
  • Anxiety
  • Lack of Focus
  • Lack of Motivation
  • Feelings of Being Overwhelmed
  • Anger
  • Irritability
  • Sadness
  • Depression

Stress Behavior Symptoms:

  • Under-eating
  • Overeating
  • Angry Outbursts
  • Alcohol Abuse
  • Drug Abuse
  • Tobacco Use
  • Exercising Less
  • Social Withdrawal

As you can see the list goes on; however, instead of stressing out about stressing (pun intended) allow me to move forward with the rest of the information on relaxation and the relaxation techniques.

Relaxation Technique 1: Breathing

The important aspect of deep breathing is to actually breathe deep from your abdomen. You will need to get as much of the fresh air as you can inside of your lungs. When you take the deep breaths from your abdomen, rather than the shallow breaths from the upper chest, you will inhale more oxygen. The more of the oxygen that you get, the less tense you will feel.

  • Sit in a comfortable manner with the back straight. Put one of your hands on the chest and the other on the stomach.
  • Breathe in through the nose. The hand on the stomach should then rise. The hand on the chest should move just a little.
  • Exhale through the mouth, pushing out just enough air so that you are able to contract the abdominal muscles. The hand that is on the stomach should move as you are exhaling; however, the other hand should move just a bit.
  • Continue to do this breathing through the nose and then out through the mouth. Try to inhale just enough so that the lower abdomen rises and then falls. Count slowly while you are exhaling.

Relaxation Technique 2: Rhythmic Movement

Rhythmic exercise or other physical activity that will engage your arms and your legs like walking, running, dancing, swimming, climbing, or rowing is them most effective when it comes to relaxation and stress management. Just like meditation, mindfulness will require you to be fully engaged in the rhythmic movements in order for you mind to relax. You will need to focus on what your are doing instead of the stress that you are trying to get rid of. Do this about once a week at the minimum in order to keep the stress at bay.

Causes of Stress

There are many things that we face on a daily basis that will cause stress. You can even feel stressed out when you go on an interview, do a test, or even run a race. Stress is virtually everywhere! These types of stress are short-term stresses and they are normal. Long-term stress, also known as chronic stress, is caused by different stressful situation or events that last for a longer period of time. For example, work can cause stress, as well as living or family situations. Over time, the chronic stress will begin to affect your health in a very large negative way.

Stressful Personal Problems

  • Health: Your health can stress you out if you have a chronic illness like heart disease, arthritis, or diabetes.
  • Emotional Issues: Emotional issues like anger that you are not able to express, grief, guilt, depression, or having low self esteem will end up offering you a lot of stress.
  • Relationships: Relationships that have problems will definitely offer stress. You can even end up feelings other negative emotions like helplessness, worthlessness, and hate. All of these other emotions will also cause stress.
  • Life Changes: There are major life changes that will cause you stress. Major life changes include; death of a loved one, moving far away, divorce, loss of a job, getting married, and more.

I could go on and on about the causes of the stress; however, you are the one that feels the stress. This means that you are the one that needs to pin-point the exact situations that are causing the stress to get rid of the stress as much as possible. Relaxation may just be a band aide if the stress is a living situation. You much change the situation if you can in order to keep the stress at bay. The relaxation techniques will help you through the process.

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If you would like to know where to start with meditation and relaxation, then you may enjoy this ebook!

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    • graveyard-rose profile image

      Heather Marie 18 months ago from St. Louis, MO

      Journal writing is a wonderful idea!!! I would be interested in finding out more on that! Thanks for the comment! :)

    • denise.w.anderson profile image

      Denise W Anderson 18 months ago from Bismarck, North Dakota

      Stress can really wreak havoc with our health! I know that from first hand experience. I find that deep breathing is an essential part of my stress management regime, along with daily exercise, journal writing, and thought monitoring.

    • graveyard-rose profile image

      Heather Marie 18 months ago from St. Louis, MO

      Thanks!!! :) I will check yours out! I wanted to make it longer, but was interrupted by needy kids! lol God love them tho!

    • Natasha Gruss profile image

      Natasha Gruss 18 months ago from Washington State

      I wrote one about reducing stress too, but yours has some more detail about what stress is. Good hub!