Good Lifestyle

You do your best to keep it together during these 19 times. But it is not surprising that stress - our "fight or flight" response has been struck with high gear.

Do not worry: Although stress and anxiety may seem to come into a flash and redo there at the slightest trigger, you can face it just as quickly and easily with this proven board.

This is one of the fastest ways of relaxation - the integrated anti-anxiety system of your body. "Inhale three and let your belly expand to have a deep breath," saysErin Hinek, LPC, CPC, a professional advisor at Decatur, Georgia. "Tie for a number of three, then exhale slowly for a number of six."

"Make a list of things to do with everything that moves in your mind can help you" Discharge brain "all things you risk ruminer," says Hinek.

"One of my favorite tips to cope with stress is to do something called leapfroging," saysKaren R. Koenig, M.ED., LCSW, a psychotherapist in Sarasota, Florida. "Instead of thinking about a stressful event, whether it is a colonoscopy or make a presentation, thinkpass this. Most people are stressed because they focus on the event that causes the stress that causes their anxiety. By jumping, you focus on how you feel after that, which lowers anxiety. "

For example, if you get a medical test, focus on how you will be relieved when it's over and just thinking about walking on the car and any project after that. If you give a presentation, imagine you relax at home later and think about the proud of its success. "The more sensory and founded forecast, the more it reduces stress," says Koenig.

"When feelings of stress or a submerged strike, repeat a positive affirmation or a mantra that is easy to remember and will calm your nerves," saysCasey KaczmarekMy holistic health and well-being coach in Portland, Oregon. "You can find one on the internet or create yours. Try starting with" I am ", like" I am filled with peace, love and light ".

"Try a visualization technique to soothe your nervous system," says Kaczmarek. "Start closing your eyes and taking three to five slow and deep breaths. Then start with the top of your head, slowly imagine your whole body filling with white light. Sit with that for several minutes until You are more calm. "

"Create a soothing spa playlist on iTunes or Spotify, then turn it on for a musical relaxation when stress strikes," says Kaczmarek.

"Keep a couple of calming teas, such as lavender or chamomile, in your car, wallet or handbag when you need a quick moment of calm," says Kaczmarek. "Sip on herbal plant Can be transformed into a conscious experience that reconnects you yourself. "

"Everything you do can wait five or ten minutes, which is all he can take to take your stress," says Kaczmarek. "Take a few moments to distract you with an activity that you appreciate, such as stretching, meditation, walk around your office building or dance to your favorite tunes."

"Place the situation in a bigger life perspective," saysSteven M. Sultanoff, Ph.D., Clinical Psychologist in Irvine, California. "All that" it's "," I say, "I'll go through that. I have always survived every challenge of life. "The perspective reduces stress."

"Engage in self-conscious activities and recognize the signs of stress in the body and mind is the first step to get control of stress," saysMayra MendezPh.D., LMFT, a psychotherapist of the Child Development Center and the Saint John Providence Family in Santa Monica, California.

"Relaxation techniques such as abdominal breathing, progressive muscle relaxation, visualization, positive affirmations and body sweeping exercises support awareness and promote action to handle stress levels. It helps reduce automatic reactivity. And increases the active resolution of problems to help strengthen stress control, rather than having stress, take control of the person. "

"The most important in stress management is sleep and downtime," says Mendez. "Intentually giving priority to seven to eight hours of uninterrupted sleep significantly reduces negative and unnecessary stress reactions."

"Setting limits and boundaries on technology and allowing the mind to take naturally in the world naturally rather than always through a screen, will also contribute to the reduction of stress," says Mendez. "It may seem ringard, but take the time to breathe and see life that happens in real time can be incredibly relaxing."

"When we face a new situation or a new situation, part of our stress comes from the incredible capacity of the brain to inflate the level of risk," saysJennifer Hunt, MD, President of Pathology at the University of Arkansas for the Medical Sciences. "Suddenly, the new challenge becomes almost as insurmountable as a decision of life or death. In our mind, the risk seems so high that our response to stress takes over and we are stuck in a reaction of vol- gel."

Hunt likes to ask his patients to practice the "dimensioning of risk law" by making a simple exercise of three questions:

1. What is the worst thing possible that can happen if I tempt this?
2. What can I do to prevent this terrible thing from happening?
3. What can I do to recover things if this terrible thing happened?

"Usually, when we cross this exercise, we find that our brains have roughly overestimate how dramatic the situation," she says.

"For example, one where you laughed so hard that you cried or fallen," says Sultanoff. "This can help you at least three healthy manners. First, when you risk, you exercise your muscles and reduce physically stress. Second, when you encounter humor, painful emotions disappear - even if only a moment. And third, the experience of humor adds a prospect make the stressors of life less powerful. It's easy and takes less than 60 seconds. "

"Learn a simple joke and be ready to share it at the appropriate moments," says Sultanoff. "Receive humor looking at comedians, sitcoms or impression. Look for cartoons and share them with others. Or create a "funny moment" shares with friends. "

"Most people have specific triggers who lead to their stress, but we never spend a lot of time studying and learning about them," says Hunt. "The more you know your triggers, the more quick recognition and the prevention of your stress."

For example, a hunting person works with constraints when confronted with a situation in which she feels like having enough information to make a decision. "Recognizing that, she has developed a set of questions that she can ask for the information needed to do not result in their response to stress," says Hunt.

"We all feel stress differently, but essentially everyone has a reaction based on the stress body," says Hunt. "Does your shoulders tread and threaten your ears? Do you feel a feeling of hollow shape in your stomach? Does your heart begin to beat faster, or your flush face? Your body will be capable of you To say that stress comes on, even before your mind recognizes it. "

Learn to identify your body signals at the beginning A stress reaction can help you stop it before becoming overwhelming. "If you are the person with shoulder pie and you notice that they bring back to your ears, stop and investigate what you have a stressful answer," says Hunt. "At the same time, free yourself and actively relax your shoulders to reverse the physical experience of stress."

"Do not tell you what you need, if you need to need, would need or are supposed to do - they are external motivators to make us do things that we have mixed feelings," says Koenig. "Instead, use words such as the need, desire, wish, do you prefer or would like, who are internal motivators. Say yourself that you have to work on a presentation only makes you want you rebel. Finding the internal desire to work on it and wanting to start starting your mind. It is normal to have two competing desires, or even a need and fear. The idea is to stay in touch with the reason why you Want to do an activity more than about why you do not do it. "

"Meditation is a key to managing your stress and emotions," saysChristine Kenney, MSW, a certified health and life coach in Nashville. "Recent studies suggest that meditation decreases stress levels while increasing happiness and compassion. Meditation puts the nervous system in a calm and relaxed state by slowing down everything in your body down. If five minutes of deep breathing can instantly calm the nervous system instantly. "

"The exercise was found to reduce stress hormone levels in the body," saysCarrie lam, MD, DABFM, a family medicine practitioner in California. "At the same time, it can help free more endorphins, which are chemicals that naturally improve your mood."

"The engagement of activities such as meditation, yoga or any physical activity such as cycling, swimming and walking helps the body reduce cortisol levels and improves overall health," said Mendez. "Movement and physical exercise also stimulate positive thinking processes."

"Stress with neck above the neck can cause grinding of teeth, tighten the jaw and other activities that can damage your teeth," says Mike Golpa, DDS, Dentist and Director ofG4 by Golpa. "I like helping my patients to beat this dangerous facial stress with" Yoga face "."

These are "posts" that it recommends helping to relieve the stress we can carry in our jaw muscles, mouth and facial:

• The Satchmo: Hoffer cheeks as far as possible, as the famous trumpet face of Louis Armstrong. Then blow this air, inspire and repeat. This can free the tension along the mouth, nose and jaw.
• The sequence O: PUCKER Top and also do an o form with your mouth as you can. Then expand into the biggest smile you can handle. Repeat up to 10 times. It also helps to release the tension and tightness around the mouth, chin and nose.
• Fish: Make fish lips sucking your cheeks and catching them between your teeth. Wiggle your pleated lips from top to bottom several times. Free, inhale and repeat. This frees tensions into the face muscles and can make you crack a smile or laugh, which also helps relieve stress.
• The Stargazer: Lift your chin as if you look at the stars or clouds. I drew your jaw in front as far as possible. Make an o with your lips. Liberation, then repeat up to 10 times. This helps to release the tension in your chin, your neck and jaw.

"Take the time to note your thoughts and feelings every day," says Lam. "In this way, you can consult your notes and, hopefully, discover exactly what triggers your stress. The next day, take steps for these triggers to occur again."

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