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Reducing stress naturally

© Erin Kinloch

Stress

When I looked "stress" up in the dictionary, the definition was "force, pressure, urgency, and emphasis." I am not sure you can define stress in just a few words. Stress can be caused by many things and can cause negative things to happen to your body. Tension, headaches, anxiety, frustration and anger may be a few signs that you are stressed out. But the truth is everyone encounters some kind of stress. Stress can be a response to change, a threat or long-term frustrations. Some stress can be good for you, helping to mobilize your mind and body to be at your best. But when you are a single parent finding time to manage your stress can be a challenge.

Changes in routine can cause extra stress for some; and September seems to be a starting point for changes in routine. It could be the constant flow of events like back to school, Thanksgiving, Halloween and Christmas. Just when you get over the stress of one holiday you have to start planning for another. Keeping yourself relaxed and calm will help you handle these events, so you get more enjoyment out of life. When you use relaxation exercises, you are teaching your children how to handle their own stresses. Here are a few examples of easy stress reduction methods you can try throughout the day.

Breathing

Deep breathing is one of the simplest stress management techniques. Most people don’t think about taking a breath, even though slight changes in your breathing can significantly reduce stress. You can practice effective breathing anywhere at anytime and we have to breathe anyway, so why not reduce stress at the same time. To start out pick a time when you have a few minutes without distractions. Next place one hand on your abdomen and one on your chest. Breathe in through your nose and try to direct the breath deep into your lungs so that the lower part of your abdomen swells up like a balloon. You should feel your diaphragm increase under your hand. Exhale slowly and evenly through your mouth pursing your lips to help slow down your exhalation. Exhaling triggers a relaxation response in your body. You may feel relaxed or even slightly dizzy. The dizziness is not serious and will pass quickly once you use the technique regularly.

Visualization and Imagery

Using visualization with the breathing technique will further reduce tension and promote relaxation. This exercise also needs to be done in a quiet place; you cannot have any distractions at all. Adding relaxation music can help you to relax you while you visualize. Imagine yourself in a wonderful, comfortable place like a tropical paradise or a quiet nature park. Get in touch with the sights, sounds and the smells around you. Imagining the surroundings will help you create a connection; this will make it easier to visualize this place again. Creating a relaxing place will teach your body to relax naturally. You should be able to feel the tight muscles loosening when you do this exercise. I found this exercise to be a lot of fun; one day I can be on the beaches of Mexico, and the next in Africa. Your imagination is your limit.