Ammon – Stress is an inevitable fact of life, and some of it is actually beneficial to us, as it helps us develop resilience, fuel motivation and productivity, but the constant flow of depressing news and the An endless to-do list also creates high levels of chronic stress, which has a negative impact on our health.
But the good news is that there are simple steps you can take to bring some calm back into your life. So, use our tips; To reduce stress and reduce anxiety in five minutes, or less.
1- Focus on your breath:
According to experts, rhythmic breathing is a good exercise; To reduce weight, it doesn’t take much practice to start using it.
Here’s how to do it:
– Set a timer for three minutes.
– Focus on your breathing.
– Take a deep breath through your nose, while you count to five.
– Hold your breath for five counts.
– Exhale for five counts.
– Do this again for the remaining time, and notice how your breathing has become deeper.
This exercise is easy to use, and you can do it if you are stressed or tired When you are able to calm your fight or flight response, you will reduce your cortisol levels over time and blood pressure, They will reduce .
2- Take a break from your phone:
Check your phone regularly; Finding the latest releases can set you free. We are, to a large extent, addicted to email, texting, and checking social media accounts. Instead, it is recommended to completely disconnect from your email or phone, and relax by turning off calls, you can create mental space to focus on yourself and how you feel while you focus on yourself, and practice breathing slowly, closing your. your eyes, and directing your thoughts towards something you feel grateful for.
3- Use an app to help you learn how to think:
There are many free meditation apps that can help you stop thinking for the five minutes you need to relax. Research shows that meditation helps relieve anxiety and depression. So, try to build a meditation practice; When you feel stressed.
4- Listen to a soothing song:
Music therapy is a great way to relax wherever you are, because the auditory cortex is connected to other areas of the brain, connected to our reward system, motor systems, motivation centers, and emotion regulation. Research shows that music helps people cope with stress-related disorders, mild depression, and anxiety.
5- Have a relaxing cup of tea:
Drink a cup of hot tea, preferably decaffeinated, put your smartphone away, and take a few minutes to focus on the taste of the tea, its temperature, and feel everything in the cup. This mindful practice will help you avoid other thoughts and focus on something relaxing. To reduce stress at work.
6- Go outside for a few minutes:
Experts say that going out for a quick walk, or enjoying the fresh air, are sometimes good options to reduce weight quickly. If someone feels that they are under a lot of pressure, and they have the opportunity to change their environment, get fresh air, and see nature, they should do that. This strategy is good for those who feel anxious, or can’t concentrate, and there are studies that support its effectiveness.
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