Stress at work is a common problem among millions of people. Sometimes when we're working, our minds go into overdrive and it's hard to settle them down. The result is an increased stress level and decreased productivity.
Some people even feel that they can relax their muscles very well, but their minds won't stop speeding along. Here are some good techniques to use if your mind is going into overdrive:
Relax your body completely.
Take in 4 deep breaths, repeating "4" to yourself as you exhale.
Then take 3 deep breaths, repeating "3 when you exhale.
Now take 2 deep breaths, repeating "2" when you exhale.
Finally, take 1 deep breath, repeating "1" as you exhale.
At the same time, focus your mind on a something pleasant. Imagine that you are a passive observer of something very relaxing where there is repetitive motion, like a windmill or a porch swing.
Or maybe you're just relaxing on the beach, watching the waves go back and forth. Or possibly lying in the grass and watching as the clouds move by overhead.
When you have this image, then concentrate on making your mind go completely blank. Envision a blank form--like you are standing on the edge of an abyss with nothing beyond.
Focus on the void and remain there as you continue to relax deeper and deeper. Hold this as long as you can. Soon you'll realize that your mind and body have come to rest, and you're brain is functioning normally once again.
When you practice repeat relaxation skills over time, you develop a very practical skill for both mind and body for de-stressing yourself on command.
Here's a quick relaxation procedure to practice whenever you feel yourself becoming tense. It involves taking 5 long and slow breaths as you notice the tension and relax your body.
To begin, stretch out your arms and legs, fingers and toes, very slowly. Take a slow and deliberate yawn.
First Breath. Take in a long and slow breath through the nose and count to six. Breathe deeply into your stomach, while holding your breath for a few seconds. Now let the air flow out slowly from your mouth and as you do, relax.
Second Breath. As you inhale another long, slow breath through your nostrils, concentrate on the muscles in your scalp, forehead, eyes, mouth and face. Notice the tension being held there...now relax these areas as you exhale slowly from the lips, giving in to the relaxation.
Third Breath. Now take in a long, slow breath from the nose and concentrate on the muscles in your neck and shoulders. Release this tension in your muscles as you exhale from the mouth slowly. Experience deep relaxation.
Fourth Breath. Take in another long, slow breath through your nose and concentrate on the tension in the muscles of your chest and abdomen. Relax these muscles as you exhale from the mouth and experience the relaxation.
Fifth Breath. Take in your final long, slow nose breath and pay attention to the muscular tension left anywhere in your body. Hold that breath for a few seconds, and then as you exhale slowly from the lips, feel that deep sense of total relaxation.
Whenever your stress at work gets out of hand, try these quick easy tip ands watch the work stress literally melt away before your eyes.
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