01 February, 2014

Stress Management 101

We all know what it feels like to be trapped in a world of chaos and stress. It gives us anxiety, sleepless nights, and debilitating migraines and pain. It may seem almost impossible to relax and find zen and peace in the midst of work, school and our social life, but if we take several minutes out of our day to take care of ourselves, tranquility is waiting for us.
1.) Try to find a quiet place that has no distractions. Ideally, it should have dim lighting and can be secluded from traffic
2.) Make your bedroom into your sanctuary. Don't keep your television in your room and don't let work or office life creep into it. Get rid of any trash or junk. Invest in some table lamps to keep things dim and cozy. Fill your room with positivity.
3.) Lie down or sit down in your quiet spot. Dim your lights and gently close your eyes. Place one hand on your heart and one hand on your stomach. Then slowly take a deep breath in through your nose. Try to not move your chest, but instead feel your stomach move in and out. Then exhale slowly through your mouth. Repeat for as long as you'd like.
4.) Weather permitting, you can take a brief walk outside. Nature has some very soothing effects if you listen carefully to what is going on around you. What does it smell like? Are birds singing? Does the breeze make the leaves rustle? Is there any other people? If so what are they doing? Try to make some mental notes but don't judge it or yourself. Just observe and enjoy each second.
5.) Listening to classical music can also help ease built up tension. i like to enjoy a cup of hot tea while listening to my classical music playlist.

Your brain and heart coordinate stress reactions through your autonomic nervous system (ANS). It consists of two branches. There is your sympathetic branch which controls the fight or flight response. This tells you that there is a stressor and your body needs to find relief. Then you also have another branch called the parasympathetic branch. It controls the relaxation and restoration response. This allows your body to release tension and restore homeostasis. (Homeostasis is when your body is at an optimal point of well-being. Thus your body is always trying to achieve homeostasis.) 

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