(10 minute yoga for Stress Relief ). Most of the people must have gone through stress and anxiety at some time. However, most people do not know whether they have stress or anxiety. There is a very fine difference between stress and nervousness or anxiety. Both stress and anxiety are serious mental and physical problems. Both have to undergo emotional reactions and experiences. There is no difference when seeing both from outside. Only doctors can identify it finely. Depending on some external symptoms, only we can guess whether someone has anxiety or stress. However, different people have different symptoms of stress and anxiety.
10 MINUTE YOGA FOR STRESS RELIEF
WHAT IS STRESS, CAUSES, SYMPTOMS OF STRESS AND HOW TO MANAGE.
(Relaxation Techniques And Meditation for Stress relief)
1. What is Stress ?
Stress is considered the slow and silent killer. It’s effects on the body not only reduce your mood but can compromise your immune system. Small amounts of stress can be good for us and motivate us to achieve goals like taking an exam or giving a speech. But too much of it, especially when it feels out of control, can negatively impact our mood, physical and mental well-being and relationships. It is known as the “fight-or-objection response” of the body. This is a chemical reaction that prepares your body for physical reaction because it makes the body feel that it is being attacked.
2. Causes of Stress.
When we face a change or a challenge, there are reactions on physical and mental levels, it is called stress. Can also be stress positive. Our brain nature has created something in such a way that it comes into the fight and flight mode as soon as it seems the danger. Mental stress or stress is different for everyone. Because of which you are stressed, it is not necessary that someone else also has stress from it. But many causes of stress can have negative effects on your health, for example..
. Pressure of work.
. Lose Job.
. Family problems.
. Muscle tension.
. Poor concentration.
. The demands of school like exams and more homework as they get older.
. Problems with friends at school and socializing
. Big changes like moving homes, changing schools or separation of parents
. Chronic illness, financial problems in the family or the death of a loved one
. Unsafe environments at home or in the neighbourhood.
3. Symptoms of Stress.
. Stomach upset
. Constipation
. Forgetting problem
. Headache
. Lack of energy
. Difficult to focus.
. Sexual problems.
. Exhaustion.
. Sleeping insomnia or too much.
. Use of alcohol or drugs to get rest.
. Excess weight gain.
4. How to manage Stress.
Both stress and anxiety are serious mental and physical problems. Both have to undergo emotional reactions and experiences. Stress management according to WHO: Set time for regular meals, working from home , spending time with family members, exercise, daily chores and other recreational activities.
. Keep a daily routine: Having a daily schedule can help us use our time efficiently and feel more in control. Set time for regular meals, time with family members, exercise, daily chores and other recreational activities.
. Get plenty of sleep: Getting enough sleep is important for both body and mind. Sleep repairs, relaxes and rejuvenates our body and can help reverse the effect of stress.
. Eat healthy: What we eat and drink can affect our health. Try to eat a balanced diet and to eat at regular intervals. Drink enough fluids. Eat lots of fresh fruits and vegetables if you can.
. Exercise regularly : Regular daily exercise can help to reduce stress. This can include walking, as well as more intensive exercise.
. Limit time following news: Spending too much time following news on television and social media can increase stress. Limit the time you spend following the news if it increases your stress.
. Drink lots of water. Water is important for keeping your body well hydrated and free of toxins, which helps your mind to focus better. To aid in other relaxation exercises, drink plenty of water.
. Participate in your favorite activities. If you love to cook, read, or play sports, do those things! Doing things you love will help you to clear your mind of anxiety, and will likely release more endorphins which cause happiness.
5. RELAXATION TECHNIQUES. (Shavasana or Corpse Pose). How to do.
To effectively combat stress, we need to activate the body’s natural relaxation response. You can do this by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise, and yoga. Most stress experts recommend setting aside at least 10 to 15 minutes a day for your relaxation practice. If you’d like to get even more stress relief, aim for 30 minutes to an hour.
. How to practice Shavasana .
(10 MINUTE YOGA FOR STRESS RELIEF) Before starting the practice remove constricting garments, belts, glasses, contact lenses, hearing aids and so on. Savasana can be done at any time, it is advisable to do it during the quiet hours. Choose a clean level place, free from insects, noise and unpleasant smells. Do not practice on a hard floor.
Lie flat on the back on the yoga mat. Keeping the body in a straight line. Leave the body relaxed and free of any tension. Close the eyes. Keep your body in a straight position; the legs hands and neck should have no curves or bends, so that the blood flows through all parts of the body freely and without any obstruction. when breathing is normalised, take a long and deep breath. Now concentrate on each and every part of your body, putting it in a completely relaxed state. there should be absolutely no tension in your body or mind. If there are thoughts in the mind, they should be removed. Make your mind completely vacant and stay in this position for some time.
6. MEDITATION FOR STRESS RELIEF. (Dhyana)
Meditation (Dhyana) : It is the observation of the physical processes of the body, study of mental states and profound contemplation. It is the mind of man which chains him to the world or leads him to liberation. Meditation can help you relax in a busy lifestyle. It sharpens our awareness when our senses are often dulled. Research shows that meditation can relieve stress temporarily. With a pleasant and relaxing effect, meditation specialists can lead a healthy and active lifestyle. Dhyana is like deep sleep, but with a difference. The serenity of deep sleep comes as a result of unconsciously forgetting one’s identity and individuality, whereas meditation brings serenity which is alert and conscious throughout.
. How to practice Meditation (Dhyana)
The place for Dhyana must be clean, airy and free from all types of disturbance. The best time of meditation is early morning between two-and-a-half hours before Sunrise till sunrise. Sit in a comfortable posture, e,g, Lotus Pose (Padmasana), Peaceful Pose (Sukhasana), or Adamaent Pose (Vajrasana). Keep the body erect, the neck and the spine should from a straight line. Keep the brain passive, sensitive and silent. Any absent- mindedness or lack of awareness in the eyes and ears creates fluctuations in the mind. Close the eyes, observe normal breathing for 2 to 4 minutes. Fix your mind on the breathing process. There should be no tension in the mind. When the mind is connected with breathing, it sees the breath coming out and going in. It then gets concentrated on the process of breathing. Let the thoughts come in your mind. Do not force any thought to come nor prevent or suppress any. Keep it free from all thoughts come, they are not to be allowed to stay, remove them. Practice Meditation for 5 to 10 minutes daily. The practice of Meditation leads it to stability, peace and concentration.
. Benefits of Dhyana. (Meditation) (10 MINUTE YOGA FOR STRESS RELIEF)
Every practitioner of Dhyana is benefited from its practice. It is a remarkably useful practice for those who get worried or agitated easily or those who suffer from insomnia and lack of self _confidence. This is the way to peace and growth.
People also ask.
Ques 1. How to reduce mental stress?
Ans . Go out for a walk
. A good book read
. Exercise daily
. Prepare food for yourself
. Stay away from bed as you can
. Deep breathing.
. Listen to music.
Ques 2. What is Meditation, how to practice?.
Ans . It is the observation of the physical processes of the body. For meditation, first try to pay attention to your breath. Taking a long deep breath removes the stress naturally. For this, sit calm and take a long deep breath and focus on them. While doing meditation, try not to do no noise around.
Ques 3. What is the best Relaxation technique?.
Ans . Breath focus can be especially helpful for people with eating disorders to help them focus on their bodies in a more positive way.
Ques 4. What are the symptoms of Stress?
Ans. Stomach upset
. Constipation
. Forgetting problem
. Headache
. Lack of energy
. Difficult to focus.