A contemporary busy lifestyle is constantly expanding demands on people’s time. Since people perform many roles, time management does not stand alone today. It suggests life and self-management and the values that are essential in the way people use their time. Thus, people are paying greater attention to managing their time, life, and self. For a busy person, it is important to know stress reduction techniques in order to overcome stress that unfortunately becomes usual in today’s world. Actually, “There are many ways to enhance your healthy behaviors and reduce your reliance on destructive habits.To start, learn how to turn off your body’s “fight or flight” reflex through breathing, exercise, relaxation techniques, and mental/emotional reframing practices.
Realize that it takes practice to achieve ultimate benefit from any relaxation technique. Know also that your body can fight better when it is fit, so it’s very important to eat well, get adequate rest, and exercise regularly” (Stress Reduction Techniques, 2010). To reduce stress, a person should just learn some simple techniques. It is important to do mini-breaks during the day.
Practicing meditation will help to be calm. Such expressive therapies as art, music, or dance will reduce stress. Talking with people the person trusts is very helpful. Besides, if a person feels some depression, he may ask for help and should receive it. The most important thing is not to worry about things you cannot control. It is better to have fun through performing social activities, doing sports, or hobbies.
It is worth noting that an effective way to combat stress is mindful relaxation. A person needs a little practice to learn how to move into a relaxation mode.Gradually, it is possible to develop an ability to move into a more relaxed state while experiencing stressful situations. The following steps will help to get into a mindful relaxation.
Firstly, “Commit to an uninterrupted length of time each day to do your practice. You might begin with five minutes, and increase from there. Twenty minutes of relaxation once or twice a day is optimal” (Stress Reduction Techniques, 2010). Secondly, it is necessary to choose a noiseless place and turn off the television, telephone, computer, and radio.
Thirdly, a person should take a comfortable body position, such as sitting in a chair or arranging comfortably on the floor and being supported. Fourthly, focusing on the repetition of a word or prayer is the next step. Finally, creation of a positive state of mind is the most important technique.
If it is impossible to worry or think negatively, it is better not to attach to them. Let them float like clouds in the sky. Another way to overcome stress is to master breathing techniques.
When people feel stressed, they take short gasps of air that results in lack of oxygen and leads to restriction of blood flow and tension of muscles.Therefore, more air should enter the body, slow down heart rate, lower blood pressure, and stop the stress. Two-minute relaxation breathing techniques will help to focus attention on breathing, take a few deep breaths and slowly exhale. The following steps are the following: “1) mentally scan your body.
Notice areas that feel tense or cramped. Quietly loosen them. Let go of as much tension as you can. 2) Rotate your head in a smooth, circular motion once or twice, avoiding any movements that cause pain. 3) Roll your shoulders forward and backward several times.
Let all of your muscles completely relax” (Stress Reduction Techniques, 2010). Finally, it is necessary to recall a pleasant event or place, to take deep breaths and exhale slowly. It is important to stress that these techniques are simple and do not take much time, so they are just for a busy person. Overcoming stress must become the main goal for people who want to live a longer, better, more productive and interesting life. References Stress Reduction Techniques. (2010).
Web 11 March, 2010. http://www. thenewmedicine. org/health_planner_info/stress/recommendations_stress_reduction
