Difficulty controlling emotions can have many health and mental implications. Therefore, proper stress management is important to improve the quality of life. Some techniques such as breathing exercises, meditation, yoga, exercise,… can help to improve your morale.
1. What is stress?
Stress is the body's response to situations that cannot be handled or overloaded. For example, pressure work, prolonged illness, financial difficulties,… are factors that trigger a state of stress. Stress over time can actually affect the body and brain, leading to serious chronic diseases such as anxiety and depression.
In a prolonged pandemic situation, finding a way to relax properly is really important. Physical training at home with activities such as machine running, yoga, meditation, walking,… can help manage stress.
2. Relaxation techniques for stress management
Below is a list of stress management techniques for people who have difficulty controlling emotions. Each technique is suitable for different objects. Therefore, you should consult carefully to choose the right relaxation technique for yourself.
2.1. Breathing exercises
Breathing exercises are one of the simplest ways to manage stress because the technique just focuses on breathing. Deep breathing can create a sense of calm and relaxation.
Sit or lie in a quiet place, take a deep breath through your nose and exhale slowly with your mouth (or nose if it feels better).
You can take a 4-7-8 approach. Inhale for 4 seconds, hold your breath for 7 seconds, then exhale for 8 seconds.
Mindfulness meditation encourages you to focus on each thought, each movement on the body, and what is going on around you.
Manic meditation, on the other hand, focuses all attention on a single goal such as a spell, a candle flame, or a phrase.
Both types of meditation work to help you increase your ability to focus, when the mind is suspended.
Meditation is a skill of the brain that you cannot perform well in the first 2 weeks. If persistent, over time, the level of concentration will be higher.
2.3. Relax your muscles
Muscle relaxation techniques focus on slowly tightening and relaxing muscle groups. You can practice it along with guided breathing exercises and images to increase the efficiency of mind relaxation.
Find a comfortable position to sit or lie down, close your eyes and take a deep breath. Expand the abdomen when inhaled and shrink when exhaled.
You can start with the head muscles, facial muscles and movement vertically of the body or start with the toes and move in the upward direction. While focusing on each muscle group, strain and hold for about 5 seconds and then relax for 30 seconds, then repeat.
If you have heartdisease, talk to your doctor before starting muscle relaxation therapy.
2.4. Image imagination
Imagine lying on a white sandy beach with a gentle breeze stirring up the warm atmosphere. Use the senses to smell salt water and feel the sun when you are there. It's a technique of image imagination.
It uses the power of the mind to divert focus to a peaceful moment or event.
If we are in a stressful situation, just turning our minds and focusing on the space in which we really relax is an effective way to calm down again.
2.5. Self-birth training
Self-training is carried out by imagining any part of the body, imagining it very warm and heavy. Then silently repeat the words that make the department feel good like "I feel my arm is very heavy and warm".
Practicing regularly, you will notice the magical effect of this therapy. It can completely create a sense of calm both physically and mentally.
Auto-birth therapy can also be used in combination with other techniques such as breathing exercises and the use of images.
2.6. Yoga and tai erm
Yoga and tai chi are low-intensity exercises with gentle physical movements aimed at alleerating stress and lowering blood pressure.
Yoga has a variety of stretching and strength-enhancing poses. While performing the movement, you are asked to remain still and focus on the breath.
Tai chi consists of slow, flexible movements, resembling a dance. Practice deep breathing and focus on the body when moving the body from one position to another.
Exercising in forms such as walking, running, cycling, hiking or playing tennis, exercising in any form can enhance endorphins, chemicals in the brain that help create a pleasant feeling. As the body produces more endorphins, you can easily forget about worries and find lasting feelings of happiness.
2.8. Other relaxation techniques
For those who have difficulty controlling emotions, the use of several stress management techniques focused on breathing, reducing blood pressure can stimulate the body to generate positive energy. In addition to the above techniques, you can also use other measures such as:
- Biological feedback helps to measure and control the functioning of living functions in the body.
- Self-hypnosis, in which you need someone to guide how to relax when listening to a phrase or receive a non-speech signal.
- Massage treatments,which may include Swedish massages, sports, Shiatsu or other forms of massage.
- Music therapy, using music to serve health goals.
- Art therapy, using art to enhance physical, emotional and mental well-being.
- Aromatherapy ,or use essential oils as a kind of treatment.
- Aquatic therapy, which may include soaking, applying or even a steam bath.
Although most relaxation methods are safe for healthy people, there have been reports of their negative effects such as increased stress, bad thinking or fear of losing control. So talk to your doctor about best practice based on relaxation techniques you want to try and your health condition.
Psychological Clinic – Times City International General Health Hub is one of the most prestigious addresses in the treatment of psychological and mental health problems. The team of doctors at the clinic are highly specialized, many are lecturers in psychiatric subjects at Hanoi Medical University, capable of implementing psychological tests, intensive psychological therapy, effective support for the treatment of diseases.
The clinic has modern equipment system, leading facilities in the country will bring the best service to patients, increase the effectiveness of treatment.
For direct advice, please click hotline number or register online HERE. In addition, you can register for remote consultation HERE
- Yoga Meditation Therapy: Things to Know
- What should patients with enteritis (IBD) do when stressed?
- Breathing exercises for asthma sufferers