We all know it… We’ve all felt it! We’ve all felt the beads of sweats dripping down our forehead, wiped the moisture off our sweaty palms, felt our heartbeat pounding in our chest. It’s a natural part of life! Stress is the body’s physical and mental response to life’s many challenges, whether real or perceived. A little bit of stress might actually motivate us and act as a positive force but a lot of it can have the opposite effect on our health. The body’s “fight or flight” response is, without question, essential and unavoidable but can become harmful when it becomes chronic. And we’re all well aware that overwhelming stress has become a common characteristic of contemporary life and can be triggered by the pressures of everyday responsibilities at work and at home. The adverse effects on your health can include, insomnia, digestive problems, headaches, irritability, lack of motivation or simply feeling, well, off.

I have gathered a few personal tips that I would like to share with you because I know it’s important for you to learn new coping mechanisms and ways to alleviate your anxiety.

Sandbag Breathing:
When we become overly stressed or anxious our breathing becomes increasingly shallow, disrupting the natural movement of the diaphragm which contracts and relaxes as we inhale and exhale. A sedentary lifestyle further contributes to the weakening of this muscle. Shallow, also referred to as chest breathing, can reduce our lung capacity over time, causing our oxygen intake to decrease. Practicing breathing exercises not only has a calming effect but also can also help us develop healthier breathing habits.
Begin by lying down comfortably and bringing your attention to your breathing. Release any tension you might be holding on to and allow the body to soften. Let the breath flow in and out and notice how your abdomen rises and falls with each inhalation and exhalation. Once you have settled into your breathing place a sandbag over your upper abdomen. This will bring your awareness to this area and the added weight will help strengthen your diaphragm. Allow the breath to flow naturally and evenly through the nose and notice how the sandbag moves to the rhythm. Relax in this exercise for about five minutes then remove the sandbag while maintain your awareness on the movement of your breath. When you feel ready you can sit up slowly.
For this exercise you’ll need: A sand bag weighting between 8lbs to 10 lbs which can purchased at<a href=”http://seaoftranquilityyoga.com/“> Sea of Tranquility</a>. If you do not have a sandbag you can use a bag of rice of the same weight

One of the things I can always turn to to lift my spirits when I’m feeling down is music. We tend to listen to music that reflects our emotional state. Conversely music can have an effect on the feelings we experience. One thing I like to do, is to create playlists based on the state I’m seeking. For example if I am feeling more lethargic I listen to something uptempo, for me this is often Latin music. The same goes for when I am feeling anxious and need to feel a little tranquility. Listening to songs we love can help give us a sense of comfort. One of our favorite soundtracks to play at the center lately is The Infinite Essence of Life by Robert Haig Coxon, which was gifted to us by one of our lovely clients and helps give our space a sense of serenity.

Aroma thérapie et a été montré sur la santé physique, mentale et émotionnelle. Ceux-ci peuvent être utilisés en les appliquant sur le corps ou simplement en respirant dans leur arôme agréable. J’aime les utiliser dans un diffuseur à la maison et au travail mais aussi comme pour porter une bouteille dans ma bourse de sorte qu’il est toujours pratique. La clé est de choisir une huile essentielle que nous aimons. Si une huile essentielle a des propriétés apaisantes, mais nous n’aiment pas le parfum, nous nous sentirons perturbés et ne sera probablement pas l’expérience de son effet apaisant. Voici quelques un de mes préférés:
Lavande: Equilibrant, calmant, stimule la production de sérotonine. Helpul dans la tension nerveuse, la dépression et l’insomnie
Marjolaine: Indiquée quand nous ressentons la fatigue physique et mentale causée par l’anxiété.
Menthe poivrée: est souvent utilisé dans les cas d’urgence pour atténuer le choc émotionnel. Il est aussi helpuf pour relever les problèmes digestifs causés par le stress.
Mandarine: Calmer pour le système nerveux central. Il peut être particulièrement utile d’utiliser lorsque nous sommes agressifs et vivent un rythme cardiaque irrégulier en raison du stress.

Remarque: Les huiles essentielles ne sont pas recommandées aux femmes enceintes ou allaitantes. Évitez d’utiliser autour des animaux de compagnie.

Espérons que ces conseils de gestion du stress vous aidera à éviter les problèmes liés au stress


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