Stress or tension is a common occurrence in anyone’s life. It is a psychological state of discomfort, anxiety, depression to loss of appetite and sleeplessness.
There are many ways to reduce that stress such as doing stress reduction exercises that have been proven effective. Oreni will introduce you to the details of the exercises so that you can apply every day.
1. What is stress? Cause and effect
Stress is the English name meaning stress, a negative state of mind related to any problem in life.
You sometimes see people around you complaining, “Why is there so much pressure today”, “Just thinking about it makes me not want to eat or sleep”, “I don’t want to do anything. I just want to throw everything away.”
It is the basic expression that is shown to the outside when there are frustrations and tensions in the person’s psyche, a sign of stress. When stress affects thinking and life activities, then the alert status is at a dangerous level, requiring you to have adjustment and use therapy.
Stress has a very bad effect on your life
In fact, psychologists say that stress has two types of classification based on the level of stress itself. Basically, it is divided into 2 types: mild stress and severe stress.
- Mild is a positive effect to a slight negative effect. If it is small, insignificant, there are benefits and can be good for health. Positive stress improves brain performance and functioning, plays a factor in motivation, adaptation and response to the environment.
- Severity is a negative to very negative influence in life. It is often mentioned that excessive stress can lead to damage to the body. Stress can increase the risk of stroke, heart attack, stomach ulcers, and mental illnesses like depression and also worsen pre-existing conditions. More dangerously, there are heavy, prolonged and uncontrollable stresses that will lead to self-torture, even to death, as a self-liberation.
The consequences of stress have an impact on health (medical condition) as well as social relationships.
- Pathological Impact : Stress becomes negative when a person is faced with constant challenges without relief or relaxation. Continued stress without relief can lead to a condition called distress – a negative stress response. Suffering can disturb the body’s internal balance, leading to physical symptoms such as headaches, abdominal pain, increased blood pressure, chest pain, sexual dysfunction, and trouble sleeping. Emotional problems can also be caused by grief. These problems include depression, panic attacks, or other forms of anxiety.
- Impact on social relationships : A sad person cannot get along and be happy with everyone no matter who they are. At that time, the state of the person’s body does not want to participate in any group activities, just wants to be alone and quiet. When someone is stressed, many challenges can arise, in front of which are communication difficulties. For example, with an office relationship, when you are stressed, it is easy to get angry and irritable with colleagues; in a romantic relationship may be indifferent to the lover, cold to his wife/husband/child; with friendships may be indifferent, not interested in meeting and chatting anymore.
2. Top 9 exercises to reduce stress, relieve stress effectively
Below are stress-relieving exercises to help you return to a balanced state, so practice regularly in moderation to get the desired results.
2.1. Practice deep breathing
Simply breathing deeply to receive more oxygen to supply the body is also an effective stress reliever exercise applied by many people. You should breathe in rhythm, inhale and exhale regularly.
How to practice deep breathing:
- Exhale slowly and deeply through the nose for about 5 seconds, preparing for a deep inhalation and full lung capacity.
- Inhale slowly, deeply through your nose for about 5 seconds, see your belly expand, meaning you are breathing thanks to the diaphragm, the body’s main respiratory muscle.
- Repeat step 1.
Deep breathing is a simple method to reduce stress and fatigue
2.2. Yoga exercises to reduce stress
Some yoga exercises have effective stress relief effects you should apply every day.
2.2.1. Bridge pose
This is an effective stress reliever exercise for those who always feel mentally sluggish, need to relieve stress after work or want to start a new day more active.
❖ How to do it:
- Lie in supine position.
- 2 hands placed next to hips – thighs.
- Bend your knees and grab your ankles with your hands.
- Interlock your hands and place them straight on the carpet.
- The distance between the feet should be shoulder width.
- Inhale deeply and lift your back.
- Hold the pose for about 30 seconds or so, breathing evenly and slowly.
- Slowly lie down, breathe slowly and deeply, relax.
- Repeat the movement 3-5 times.
Bridge pose is a stress-relieving yoga exercise that you can do at home
2.2.2. Child Pose
By leaning forward, arms straight, this movement helps you relax the shoulders, back, and biceps very well. It is also a way for you to release fatigue.
How to practice child pose to reduce stress:
- Sit on the floor, fold your legs together and sit on your heels. When you feel comfortable, extend your knees and hips, breathing evenly.
- Bend forward between your thighs and exhale.
- Slowly widen your hips and relax between your thighs.
- Reach your arms straight over your head, in line with your knees.
- Relax your shoulders on the floor.
- Lift up slowly to finish.
Baby Pose is an easy yoga move to do
2.2.3. Cat Pose
The feature of this pose is that you need to bend, bend your back like a relaxing activity of a cat. This yoga pose gives you both mind and body.
❖ How to do it:
- Start with your body standing on your hands and knees like a table, hands, knees and feet extended and in a straight line.
- 2 arms placed perpendicular to the floor, 2 hands shoulder-width apart, knees as wide as the width of your hips
- Inhale and bring your chin towards your chest with your head down towards your navel, arch your back towards the floor as much as you can, squeeze your hips.
- Breathe deeply and slowly, holding the pose for a few breaths
- Slowly exhale slowly, return to the original position
- Practice the pose 5-6 times
When practicing the cat pose, pay attention to the back as much as possible
2.3. Walking relieves stress
Another exercise method to reduce stress is to go for a walk. Walking is good for everyone, and you can do it outdoors or indoors on a convenient electric treadmill.
Walking is also an effective way to reduce stress
Walking helps to relax muscles, regulate breathing, stimulate blood circulation and increase levels of relaxation hormones for the brain. You should choose places like parks, near lakes, fields, and beaches to walk because there is fresh air.
2.4. Ride bicycle
For those who are “lazy” to walk, you can choose to ride a bicycle. This is also a form of gentle exercise that stimulates breathing, increases blood circulation and metabolism in the body.
Cycling is a way to immerse yourself in nature and help you relax
You should choose specialized bicycles for cycling, which are good quality sports bikes for long-distance cycling, in addition, you need to bring drinking water, sweat towels when needed.
2.5. Long distance running
Running helps stimulate blood circulation, increases the production of endorphins, makes you feel more excited and relaxes the brain, thereby reducing stress and anxiety. You can choose long distances, limited winding to perform regular jogging.
Running requires endurance as well as good physical strength, is a way to relieve stress and anxiety
Note that when running, you should equip yourself with sweat-absorbent towels, additional drinking water and suitable clothing to run for the longest time.
2.6. Eye massage
Around the eyes is also a place where many nerves are concentrated. You can massage yourself around this area to relax. When massaging, closing your eyes is also a way to calm your mind to relax and reduce stress.
Eye massage should be done gently, use your fingertips to do it
Pay attention to massage both eyes, can use a combination of fingers or 1 finger to massage around the eye socket. This also helps you reduce eye strain, fade dark circles.
Swimming, especially in hot summer days, is a good and effective exercise method for you to dispel stress and tension in work and life. Immersing in the cool water as well as the activity of the whole body through swimming will make you feel relaxed.
Swimming helps relieve stress, relax the whole body
You can choose to swim in the morning (about 5-6 hours) or in the afternoon (about 16-18 hours). Pay attention when swimming, it is necessary to equip swimming goggles, absorbent towels to protect the body, the most comfortable swimming.
Gym is a type of muscle development exercise, which affects many different parts and muscle groups and causes your body to change weight gain, gain muscle or lose weight effectively. Gym is also a way for you to reduce stress by exercising with equipment such as weights (mostly), barbells, ropes…
Exercise provides energy and effective muscle development
Gym time is when the body produces endorphins, which relax the mind, making you forget about nervous tension and relax your mind. You should exercise regularly at the gym 3-5 times/week.
2.9. Aerobic exercises
Aerobic exercise is often loved by the sister group because of its high community nature when forming in small groups and practicing together. The interaction in this group is also a way to share and reduce stress. Aerobic has background music and also helps to refresh the mind.
Aerobic is an aerobic exercise with vibrant tunes, stimulating excitement very well
You can do aerobics anywhere and if you are stressed, you should practice in groups instead of alone because it will help reduce stress more effectively.
The above are stress reduction exercises that experts recommend to do when you feel stressed and tired with the pressures of life. In addition, you need to focus on your diet, focusing on foods that help reduce stress safely and effectively.