Professional help
Stress can be a factor in many diseases that require professional assistance. Especially if symptoms are not common or progress over time.
Reducing stress at work
Try talking to someone personally affected in a nice way, and he believes problems are related to work. Work together to improve working conditions. Let him know that productivity can improve if the pressures are reduced. Organize a network of friends at work. Reestrure priorities and eliminate unnecessary tasks.
If the job is unbearable but there is no alternative, design a business plan and stick his spare time. Remember that your employer is a victim of the same conditions it imposes.
Take a Deep Breath
During stress, breathing becomes shallow and rapid. Deep breathing is an effective technique to “lower revolutions.” This technique can be very helpful, even to maintain a state of relaxation throughout the day. Inhale through your nose slowly, counting to ten, making sure the stomach and abdomen expand but the chest does not rise. Exhale through your nose, counting to ten.Concentrate totally on your breathing, put your mind blank. Repeat this process five to ten times and do it several times a day, even when not feeling stressed.
Muscle relaxation techniques, often combined with deep breathing, are a simple and useful for getting sleep. Lie down on a position without crossing your legs, concentrate on each part of your body, starting at the head. Include the forehead, ears, eyes, mouth, neck, shoulders, arms, hands, fingers, chest, waist, thighs, legs and feet. A slow breathing pattern is maintained throughout this check.
Tighten every muscle much as you can count to five and then relax completely. Practice makes the exercise much more effective and cause relaxation faster.
Meditation, used by East since antiquity, is now accepted as a relaxation ténica. The first step is to take a position as comfortable as possible, preferably in a dimly lit, aisaldo noise and distraction. One should sit with closed eyes concentrating on a simple image or sound or word (mantra) lack a particular meaning and allow only associated with the internal process. These words are repeated in silence.
When the mind begins to wander, is again focusing attention on the central idea or sound. Many recommend meditating for a period not exceeding 20 minutes in the early morning or evening. A successful meditation causes a deep relaxation and can be very energizing.
Another technique that requires little adpatación is required to focus attention on the environment by redirecting the brain activity to particular environmental situations. For example, while washing dishes concentrate on the sensation of water, freeing the mind in immediate sensations (smell of detergent, the sound of birds in the garden, etc.).
This redirection of brain activity, away from the thoughts and concerns breaks the stress response and generates relaxation.
source: www.psicopedagogia.com
Tags: depression, reduce stress, stress reduction, stress therapy
