To calm the agitated mind, there are various relaxation techniques like doing meditation, regularly practicing physical exercise, eating healthy, listening to relaxing music or even using natural remedies, which can also help you sleep better.
Stress besides affecting the mind, can also cause muscle tension, hair loss, dizziness and frequent headache, and can manifest in people of all ages, so it is very important to follow some relaxation techniques, in order to prevent these symptoms or worsen existing diseases.
1. Meditate every day
Meditation can make the person more calm, and can be practiced anywhere, anytime. During meditation, concentration increases, and some confused thoughts that may be at the root of stress are eliminated, promoting greater physical and emotional well-being, restoring balance and inner peace.
There are several types of meditation:
Guided Meditation: With this method of meditation, one must form mental images of places or situations that are considered relaxing. For this, one must use the senses through smells, sounds, images and textures, and may or may not be guided by a professional;
Mantra: In this method of meditation, a word, phrase or thought is slowly repeated that helps to calm down, so as to avoid distractions;
Mindfulness: This type of meditation is based on having a greater awareness and acceptance of living in the present moment. It should be done in a comfortable position, living only the present moment, and if there is any feeling or worry, let it go without focusing on it, judging or making plans. See more on how to do mindfulness and what the health benefits are;
Qi gong: This technique usually combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance;
Tai Chi: This is a type of meditation with Chinese martial arts in which certain postures and movements are slowly performed while breathing deeply;
Yoga: postures and breathing exercises are performed with relaxing music, to promote a more flexible body and a calm mind. As you move through poses that require balance and concentration, focus less on your hectic day and more on the moment. See other benefits of yoga for health.
Ideally, to practice these techniques, you should choose a quiet place, comfortable positions and above all have a positive attitude.
2. Practice 30 minutes of physical exercise
Doing at least 30 minutes of some kind of daily exercise brings benefits to your emotions, and is a good time to think about problems and find strategies to solve them. In addition, it decreases the amount of cortisol, which is a hormone linked to stress, and releases endorphins in the bloodstream that promote well-being.
The most indicated exercises are the aerobic ones and the less advised ones are those of competition because they can aggravate the stress. You can go hiking on the beach or on the beach, for example.
3. Have a positive thinking
Optimism and pessimism can greatly affect health and well-being, so a positive thought should be maintained, as follows:
- Identify and change negative thoughts, such as dramatizing too much of a particular situation, blaming yourself or suffering in advance;
- Identify areas for change that are faced with pessimism, whether at work or in a relationship;
- Surround yourself with positive people;
- Rationally evaluate every negative thought that arises;
- Thank the good things that happen in life;
- Practice good humor, laughing or smiling especially during difficult times.
Even if you are going through a less good time, you should always think and focus on something positive that is happening.
4. Take time out for yourself
Some people find it difficult to say no to any request, even when they do not have the time. But to say yes to everything causes even more stress and less peace of mind, so it is important to take time to do something you enjoy, such as reading a book or taking a walk without feeling guilty.
It is also important to manage the time between work and personal life, trying to find a balance between the two.
5. Hang out with friends
Maintaining a social life with friends and family helps reduce stress. So, having a coffee break with a friend at work, talking to a neighbor, phoning a family member, are ways to reduce stress while promoting long-term relationships with people close to you.
6. Eat well to protect yourself from stress
To combat stress, a balanced diet should be avoided, avoiding foods that overload the adrenal glands, since they play a very important role in regulating the body's reactions to stress, such as caffeine, sugar and alcohol, and giving preference to foods rich in vitamin C, Vitamin B5 and B6, magnesium and zinc.
Vitamin C can be found in fruits and vegetables like strawberries, oranges and broccoli, vitamin B5 is present in eggs, mushrooms, chicken and salmon and vitamin B6 can be found in lentils, trout and bananas. Already zinc is present in black beans, oysters and mussels and the magnesium in almonds, corn and peas. You can also choose to take a supplement that has the same nutrients in its composition. See more on what to eat to combat stress and mental exhaustion.
7. Relaxing massages
Massages with essential oils of Lavender, Eucalyptus or Camomile are great options to relieve muscle tension and stress, as they stimulate the blood circulation and renew energies. In addition, they help reduce muscle tension and promote relaxation of muscles.
The oils to be used in this type of massage should have therapeutic properties that soothe and relax, such as lavender or chamomile oil, for example. See more on relaxing massages with essential oils.
8. Taking Natural Remedies
There are several natural remedies that can help calm the mind and sleep better, such as:
Chamomile Tea and Cat's Fennel
Chamomile and cat fennel are relaxing and slightly sedative.
Ingredients
- 250 ml of boiling water
- 1 teaspoon dried chamomile
- 1 tablespoon dried herbs
Method of preparation
Pour boiling water over the herbs and cover, let stand for ten minutes and strain. Drink three cups a day.
Valerian tea
Valerian is a powerful and safe sedative very useful in cases of stress and anxiety.
Ingredients
- 250 ml of boiling water
- 1 tablespoon dried valerian root
Method of preparation
Pour the boiling water over the dried valerian root, then cover so the essential oils do not evaporate and let stand for ten minutes, then strain. Drink at most three cups a day.
Inhaler of lavender
To relieve stress and anxiety, put a drop of lavender essential oil in a handkerchief or on a pillow and inhale as many times as you wish. See more natural remedies that combat stress.
