Stress Depression
stress depression
What can you do to reduced stress/depression?
My boyfriend has been stressed out a lot lately and I don't know what to do to help him...So is there anyway that I can do to help him relax and not worry too much?
EXERCISES TO
RELIEVE STRESS
Here are some exercises for your mind, for
your spirit, and for your body that will help
you relieve your stress, even when you can't
remove the stressors.
Breathe for r e l a x a t i o n
Most of us take breathing for granted.
But in stressful situations, our breathing can go
out of whack and we don't even notice.
This can lead to anxiety, muscle tension, and headaches.
Something as simple as a deep-breathing exercise done 1 to 2 minutes
several times a day for 5 to 6 weeks can relieve many stressful feelings.
Try this exercise and see if it helps you.
First, make sure you are in a comfortable position.
Second, inhale slowly through your nose for a count of four.
Third, exhale slowly through your mouth for a count of eight
(or at least longer than
you inhale), letting go of any tension you feel.
Relax your shoulders, chest, and
stomach muscles as you exhale.
Repeat these steps for a few minutes.
Breathe smoothly and comfortably.
You will feel your body relax.
Relax your muscles
When you're stressed, your muscles tense.
Without even knowing it, you may spend your
days with hunched shoulders or clenched fists.
With progressive muscle relaxation, you can
Teach yourself to recognize muscle tension and to relieve it.
First, find a comfortable position, either sitting or lying down.
Starting with your hands and
continuing on to the biceps, shoulders, head, and face,
then down the back to the buttocks,
thighs, and lower legs,
tighten or clench each muscle group for 5 to 10 seconds, then release
for 20 seconds while you breathe normally.
Repeat this exercise on the areas where you
notice the most tension.
(Be careful with the neck and back muscles--tensing and releasing
should be slow and sustained.
Twisting, jerking motions could result in muscle or spinal
damage.)
Yoga and other exercises are excellent relaxers.
Use imagery.
You were great at it when you were a kid--
remember daydreaming during history class?
Imagery is just another way of saying "use your imagination."
Try these imagery exercises:
Receptive imagery
Sketch a scene in your mind, such as a day at the beach.
Now you're actually there.
You can feel the ocean breeze and hear the seagulls.
Dig your toes into the sand and let yourself relax.
Let your thoughts come naturally.
Imagery for achievement
Imagine in full detail something that you want to accomplish (such as winning a race).
Visualize yourself on the racecourse,
visualize yourself reaching deep for a second wind on the big hills,
then visualize yourself crossing the finish yourself crossing the finish line.
Feel your mood and attitude improve.
Color imagery
Focus on a color that you associate with tension and change that color to one of relaxation.
Guided imagery
Imagine in full detail a place that you know well and
that brings good memories and a relaxed mood.
Focus on the scene and the smallest details that
will make you feel that you're actually there,
experiencing the warmth of the place all over again.
A well-balanced fitness program consists of regular
exercise and relaxation, good nutrition, and adequate
sleep. If you include these good habits each day, you will
have more energy to withstand the effects of stress.
Exercise can have a calming effect that makes you feel,
think, and perform better. A recent study from Boston
University suggests that 20 minutes of aerobic exercise in
the morning will cut stress for up to five hours. Exercise
(at any time) works for many reasons. When you
exercise, your muscles contract and relax, releasing
tension, diffusing stress and increasing your metabolism.
Exercise burns off the stress hormones that linger in your
body and your body releases endorphins--your
"feel-good hormones." Aerobic exercises, such as brisk
walking, swimming, jogging, cross-country skiing,
bicycling, or rowing can release chemicals in the brain
that reduce depression and stress. Get some physical exercise.
**************************************...
CHANGE YOUR HABITS...
Whether you have control over the situation that's causing you stress or not, you can have
control over your reaction to the situation. Managing your reaction to stress changes a
passive role into an active take-charge role. By consciously controlling your attitude and
your time, you can cope with the stresses of daily life. Here are some suggestions.
...TO REDUCE YOUR STRESS
The first thing to do is to take stock of your life and your stressors.
Review the stressors in your life.
Is there any way you can eliminate or reduce some of them?
Reduce the problems and you'll reduce the symptoms.
Identify your stressors.
Examine your diet.
What you eat can contribute to your stress. Caffeine,
sugar, alcohol, and other common sub
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