Techniques of Stress management
Yoga for stress management
• Breathing technique help relax and learn the various types of Pranayama.
• Can be done either lying down or sitting posture to ensure rhythmic breathing in and out.
• AUM chanting is soothing.
• Practice joint relaxing exercises and instant whole body relaxation techniques with deep breathing.
• Shavasan-It is a relaxing posture intended to rejuvenate body, mind and spirit. Shavasana is a good way to reduce stress and tension. Lying on the back, the arms and legs are spread at about 45 degrees, the eyes are closed and the breath deep, using dirga pranayama.
• Makarasan-It is the perfect posture for relaxation of both mind and body and helps to relieve fatigue and stress.
• Bhujangasan-It strengthens the spine stretch the chest, shoulders, and abdomen, firm the buttocks, and relieve stress and fatigue.
• Shalabhasan- this require control on breathing and all ways practiced on empty stomach. Shalabasan improves concentration.
• Vakrasan- This Asana is simple, but those who are having a big belly may feel difficult to place the hand to the other side of the knee, if it is not possible to place it on the ground. This removes constipation, liver weakness and nervous weakness.
• Pranayama- Several researchers have reported that pranayama techniques are beneficial in treating a range of stress related disorders. Practice of pranayama develops a steady mind, strong will-power.
• Meditation- Meditation is generally an internal, personal practice and done without any external involvement, except perhaps prayer beads to count prayers. Meditation has been used in clinical settings as a method of stress and pain reduction.
Music therapy for stress management
Listening to music does wonders in relieving stress. Everyone has different tastes in music listen to the music that you feel comfortable. A music therapist sees the particular needs of their client. In this client and the therapist both are involved. Music heightens promotes healing and helps you feel calm and relaxed. If you listen to music that has affirming lyrics you are feeding your brain positive thoughts. This may make music therapy twice as successfully.
Aromatherapy for Stress Management
Aromatherapy is the use of natural fragrant oils for relaxation. This is one of the stress management techniques discussed under the stress relief techniques. It is simple to do just dip cotton in the essences and inhale. A mixture of lavender, geranium, and patchouli relieves tension and anxiety. Lavender and geranium helps in relieving stress. Sandalwood is good for insomnia and depression.
Refreshing bath - take 5 drops of Chamomile and Lavender, 3 drops of Geranium and 2 drops of Lemon into warm water and take a refreshing bath to get relief from stress of the day
To get relief from Headache - take 1 drop of Chamomile, Geranium and Lemon, 2 drops of Lavender mix into 2 ounces of a body lotion. Take a small amount and massage your forehead, neck, eyes. It acts as a wonderful stress relief in case of headache.
Massage - relax yourself with the help of massage with a blend of 2 drops of Cedar, Ylang-Ylang, Clary Sage, and Lavender into 2 ounces of your body lotion.
Ayurveda for Stress Management
This is one of the oldest stress management techniques in the world. It is an Indian medicine and the main belief of the therapy is that the body is made up of five elements those are earth, ether (space), fire, water and air. Which in turn make up three internal forces (doshas), which if become unbalanced due to stress or bad diet etc will cause illness.
In Ayurveda medicine several different techniques are used to help bring the three internal doshas back into balance, these are:
• Breathing exercises
• Herbal medicines
Color therapy for Stress Management
It is believed that certain colors can help to reduce stress and colors can be used in house decoration, cloths that you wear, in your surrounding areas and foods that you eat.
Colors which are used in stress relief:
• Red – uplifting
• Yellow – Helps with clear thinking and self control
• Green – relieving nervous tension
• Blue – calming
• Indigo – reduces anger
Homoeopathy for Stress Management
Homeopathy is prescribed according to individual symptoms, each person will experience different symptoms caused by stress. So each person will be prescribed a different collection which suit their own needs. Over 2000 different homeopathic remedies available, seeing a qualified practitioner will be better option.
Hypnotherapy for Stress Management
This therapy is designed to relax your mind and body to such a level. Hypnotherapy can be carried out by trained therapists or with some simple self hypnosis methods.
A simple self hypnosis steps for relieving stress:
• Sit in a warm and comfortable place where you will not be disturbed.
• Roll your eyes up until you feel them straining and fix your eyes on one object on the ceiling.
• Take a deep breath and hold it for a count of ten, then exhale fully. Repeat this for more than two times.
• On the last deep breath relax your body and close your eyes.
• Just magine that your body has become weightless and you are slowly floating up.
• Imagine you are at the top of a hill and there are 10 steps leading down to the valley. Now as you slowly move down the steps count slowly 1 to 10.
When you reach the bottom think about your problems and what you want to solve them. Make yourself calm and relaxed and feel that your stress free. Repeat this again and again really you feel the new positive emotions.
Remain in this state for 10 to 15 minutes then visualize yourself by walking slowly back up the hill, counting 1 to 10 and when you reach the top of the hill you will feel refreshed and can open your eyes.