How to Relieve Stress Using Mind - Body Techniques

Relaxing the mind and body is an effective way to reduce stress. Activities such as yoga, breathing exercises, and meditation are great for reducing stress. The goal of these exercises is to relax and clear your mind in order to think clearly and create a sense of peace.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Open Mind
• Yoga Mat
• Quiet Room

1. PRACTICE YOGA TO RELAX.
   
   Try yoga to relieve stress. Yoga not only helps relax your mind, it can give you flexibility and strength. For the best experience, go to a Yoga studio where you will have an instructor and get the full effect.
   
   Yoga studios can be expensive and may not always be convenient.Another option, which is a less expensive option, is to use DVD’s at home. All you need are comfortable clothes and a yoga mat. There are many ‘Yoga for Beginners’ DVD’s you can start off at home. Once you get better, you can get the more advanced DVD’s. Please see resources for ideas in doing yoga at home.

2. BEGIN MEDITATING.
   
   Meditation can be done by anyone with a little discipline and patience. The realm of meditation ranges from mindfulness to deep concentration used in spiritual practices. The main objective of meditation is to free your mind of distractions so you can focus on your breathing. Racing thoughts can create a large amount of stress on your mind and body.
   
   Please see resources for starting a meditation practice.

3. DO DEEP BREATHING EXERCISES.
   
   Deep breathing allows your muscles to relax which can calm the mind and reduce anxiety and stress. This simple 5 or 10 minute exercise can do wonders.
   
   - Sit back with your feet on the ground.
   - Close your eyes and relax.
   - Take a deep inhale, hold it, and exhale slowly.
   - Breathe from your diaphragm.
   - As you do this, contract each large muscle group for a few seconds, and then release.
   - Repeat this two or three times.
   
   You should see your pulse and heart rate decrease!

4. DO ONE OR ALL OF THESE TECHNIQUES.
   
   You may not be interested or have the time to participate in all of these activities. Even if you can not do all, try at least one of the above techniques to reduce stress.
   
   Even small participation in mind-body techniques can reduce some of the stress. That is a good start!

5. OTHER TECHNIQUES
   - CLOSE your eyes and imagine a PLACE that makes you feel calm - like a beach or the mountains
   - LISTEN to soft or relaxing music
   - TAKE a few deep breaths when you start to feel tense
   - RELAX your muscles
   - STRETCH!!

Tips & Warnings

• There are many other ways to reduce stress! Find something that works for you!
• BE AWARE of all the physical symptoms of stress!

Resources

• How to Do Yoga At Home
• How to Start the Practice of Meditation

[Upon-Request]

on 4/22/2009 Good article and tips for keeping stress under control!

[soanyway]

on 4/10/2009 Love it! Great tips on relaxing! Now if I can just get the kids to be quiet!