2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
The body reacts specifically to stress. There are points and places in it that are particularly susceptible to its manifestations.
Knowing how it happens both in the "body" and in the "head", you can control this process and make the effect of stress less painful.
In other words, when a person is in a stressful situation, his body reacts to it in exactly the same way as his head. Hearing a threat or a shout in our direction, we emotionally react to it - I am worried, I am afraid, I am angry, and the body experiences its own reactions - contraction of muscles, blood vessels, rapid breathing and heartbeat, etc. And all this is interconnected. And understanding how, i.e. where tension or discomfort arises in my body due to a stressful situation, I can influence this, relieving my condition.
Today, I decided to focus on the 5 most common symptoms of stress, both chronic and acute, and give 10 body movements and postures, performing which you can quickly feel better and calmer.
Headache
It is often found under stress and is caused by excessive tension, vasospasm and / or muscles in the head or neck. Accordingly, to be relaxed.
1. Pose: "I'm not there, I'm in the house."
It is necessary to close your eyes and put your head on your hands folded in front of you. Let go of your neck and shoulders and breathe calmly.
This will help release tension from the neck and relax the muscles that support the head. Reducing tension will increase blood flow to the head, which will help to relax the muscles and blood vessels and reduce the symptom.
2. Movement: "Flap your wings"
You should stand straight and spread your arms to the sides, starting from the shoulder, lift them up and fall down, or make circular movements in the shoulders, with an emphasis back. To do this better, try to imagine that the arms are wings, long (arms fully extended) or short (arms bent at the elbows) and move as if you were taking off or flying.
This movement will help to stir up tight muscles in the neck and shoulders, increase the flow of blood and, accordingly, oxygen to the head. It will help relieve tension.
Irritation
It is expressed by dissatisfaction, increased sensitivity to minimal stimuli, inability to restrain negative emotions. And also the desire to "growl", pull up, shout, make a remark, burst into tears or laugh.
It requires the release of emotion outside, so as not to accumulate inside.
3. Pose: "Do not stand - attack!"
Since irritation and the negative emotions associated with it - anger, anger, resentment, despair, etc., are very strong, it will be difficult to cope with them being immobile. They need to be given a way out, at least partially, so do not stand, walk and periodically assume the pose of "attacking bear" - arms up and wide apart, legs are also wide and stable, slightly bent at the knees, the face expresses readiness for an attack. We hold for 5 seconds and walk again.
4. Movement: "Paws and stance"
Without leaving the image of a bear, start waving your paws, i.e. hands. Put all your strength into the punch and exhale while doing so. Apply them not only forward, but also from the side, as if knocking something off the shelf, from the surface in front of you. When you get tired, walk up to the wall and firmly rest your hands on it, and your feet on the floor, and then relax.
Worry and anxiety
Frequent companions of stress, caused by the fact that your usual and calm environment is disturbed, and the situation is potentially dangerous. The body is mobilized and seeks protection. Therefore, you need to calm down and regain a sense of security.
5. Pose: "Hug"
This can be done while standing or lying down and hug a pillow, for example, or a large toy, and also hug yourself, ideally someone close to you. And so to linger for a couple of minutes, closing your eyes and restoring deep breathing. This pose gives a sense of peace and security.
6. Movement: "Trample and push back."
Start shifting from foot to foot, preferably barefoot and firmly pressing your feet to the floor, you can also squat slightly and rest your two feet on the floor with all your strength. At the same time, try to breathe evenly with your stomach. This movement will help you ground and shift your focus from your head to your body, which will bring you more calmness.
Back discomfort
It occurs as a result of prolonged tension and, as a result, muscle spasm, which in turn limits the mobility of one or another part of the back, causing discomfort.
7. Pose: "Lie on the floor on your back or lean back in a chair."
The main thing is to relax your back muscles, so you need to take a pose in which it will be possible and to rest a little. This will help if the problem is not permanent. If so, then it will require more exercise and on an ongoing basis, because getting rid of chronic muscle tension is much more difficult.
8. Movement - downward arc
Place your feet shoulder-width apart with your toes slightly inward, bend your knees slightly and bend down. Lightly touch the floor with your fingers to maintain balance and relax your neck and shoulders, breathing deeply through your mouth. Hold this position for 30-40 seconds.
Numbness in the limbs
It occurs due to the centralization of blood circulation, when all the blood rushes to the vital organs - the heart and brain. This is a specific response to acute stress. It can also be due to chronic muscle tension, sitting in a tight position and, as a result, impaired blood flow to the limbs.
9. Pose: "Asterisk"
Sit on a chair or lie down without crossing your arms and legs like an asterisk. Try to relax and breathe calmly and deeply. In doing so, you can squeeze your cams and feet or make circular movements with them, increasing blood flow. Not effective in acute stressful situations. In this case, walking or "shaking" will help.
10. Movement: "Shaking"
Stand and take a stable position with your legs wide and bent at the knees. Start shaking your hands and gradually increase the amplitude. Then move from foot to foot and shake each foot in turn. If desired, include in stages in the shaking of the hips, butt, abdomen and shoulders, as well as the head. Remember to breathe well. Do this carefully, especially the first time, so as not to jerk your neck, for example, and there is no pinching. It is a very enjoyable and beneficial exercise that improves blood flow, energy and good mood. And a bad mood and negative emotions are shaken out at the same time.
So we got 10 exercises and poses, any of which can be adapted to perform both at work and at home. I highly recommend turning on music for this and, if possible, adjusting to the rhythm. During execution, also try to turn off your head and not think about anything. And let the stress in your life be only positive.
Recommended:
Self-isolation Stress And Anxiety / How To Survive An Epidemic / Self-regulation And Self-management
Quite recently, as if yesterday, it seemed to me that this topic is relevant for people experiencing health problems. Personally, I used these techniques for clients for whom stress is contraindicated for medical reasons, so an attempt to delve into the causes of a stressful situation could lead to additional exacerbations of the underlying disease, and there was only one thing left - teaching self-regulation techniques.
17 Games To Relieve Stress And Anxiety In Your Child
We accept the version that our subconscious mind is striving for healing, looking for a way to harmonize. The subconscious mind speaks in the language of symbols, sensations, images and metaphors. By offering a "healthy" metaphor, we give impetus to this magical healing work.
How To Manage Stress? How To Deal With Stress?
Recently, many people complain that they do not have time to do anything, everything annoys them - the husband is bad, the boss is angry, the children are angry (they do not do what they want), there is a lot of stress, tasks at work, you need to have time to complete everything on time and control, sometimes you have to finish work at home.
The Specifics Of The Formation Of Stress: Factors Of Occurrence, Types And Symptoms. Psychotherapeutic Techniques For Treating The Effects Of Stress
In the era of active informational and personal-need development, the phenomenon of resistance to stress is no longer considered as a standard destructive factor, but as part of the analysis of a widespread problem. The need to adapt to the ever-increasing dynamics of the life rhythm causes the forced expansion of the framework of the individual space.
Stress In The Office. 9 Ways To Quickly Deal With Stress
How was your summer? Hope most of you enjoyed your stay. But it is over, and you will have to change the relaxed state of rest to the rigid framework of the office. And this fact is already causing stress. And if some kind of conflict situation or an emergency is added to it, then you need to save yourself.
