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There are many different ways to reduce stress and anxiety to make each day calm and peaceful.
Though experts say that some stress is good for you, because it can sharpen your senses and your mind, too much stress is bad for your mental and physical health.
Here are some simple techniques that you can do by yourself and it will help you to enjoy a better quality of life once you have incorporated a relaxation program into your lifestyle.
First Exercise: Focus
Select an object in the room that you are in and focus all your attention on this object as you inhale and exhale slowly deeply for a minute or two. While you are doing this, do not let any other thoughts and/or feelings enter your mind. If they do, just return your attention to the object in the room. Any tension or nervousness that you might feel before starting this exercise should be diminished.
Second Exercise: Meditation
Sit or lay in a comfortable position, close your eyes and breath deeply. Focus all your attention on your breathing which should be slow and relaxed. Notice the movement of your chest and abdomen.
Block out any thought or distraction. If you feel that your attention is wandering, then bring it back to your breathing.
As you inhale, say the word “peace” and as you exhale say the word “calm” to yourself, drawing out the pronunciation of the word, so it last for the entire breath. Continue this exercise until you feel relaxed.
Third Exercise: Picture yourself relaxed
Try creating a peaceful visualization, or “dream scape.” To start, simply visualize anything that keeps your thoughts away from current tensions. It could be a favorite vacation spot or a fantasy island.
The idea is to take your mind off your stress, and replace it with an image that evokes a sense of calm. The more realistic is your daydream, in terms of colors, sights, sounds; even touch and feel, the more relaxation you will experience.
Fourth Exercise: Try to massage yourself
When your muscles are tense and you have no time to visit a therapist, try these simple self-massage techniques.
- Place both hands on your shoulders and neck and squeeze with your fingers and palms. Remember to keep your shoulders relaxed.
-Wrap one hand around the other forearm. Squeeze the muscles with thumb and fingers.Move up and down from your elbow to fingertips and back again. Repeat with other arm.
Fifth Exercise: Listen to a soothing music CD
Expert say that music can calm the heartbeat and soothe the soul.
You might want to make that a classical tune. Research shows that listening to 30 minutes of classical music may produce calming effects equivalent to taking 10 mg of Valium.
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Everyone likes to be touched in that sensual kind of way. Massages can be used for anything, from calming your lover down from a tough day at work to getting both primed for some enthusiastic lovemaking. To prepare for this, I will give you some suggestions to set the mood as well as some techniques.Invest in high-quality massage oil.Aromatherapy is a wonderful way to select which scents you and your partner would like since certain scents produce specific effects. Lavender, for instance, puts people to sleep, while eucalyptus wakes people up but may be too powerful for sensitive skin.Set a relaxing environment. Dim the lights in the room and ignite some scented candles. Again, aromatherapy can be a big payoff but select something that is lightly scented or neutral. Also, you can choose to play a soft instrumental music or a nature sounds CD.While both can be nude or semi-nude, make sure your partner lays down on the stomach first and will be in a comfortable position.Friction some oils in your hand and slowly spread the entire back in wide, smooth strokes with the palm of your hand. Do not knead the body too intensely because you may end up causing some discomfort. Glide your hands slowly and deeply; remember to be continuously sensual.Take your time and rub in a way that makes your partner feel like you are willing to devote all the time in the world.Work your way down from the back of the neck to the shoulders with a firm to light pressure to avoid unwanted pain. Stretch out the arms and massage the biceps lightly with your fingertips. Work the back on either side of the spinal cord, but never push too hard on the spine itself. Use downward strokes laterally along the spine until you reach the tailbone. Feel free to tease the area around the base of the spine because it contains many sensitive nerve endings.Work your way down to the legs, especially the inner thighs because they are incredibly sensitive. You don’t have to be as cautious as with the back, but still remain gentle. Rub the legs one section at a time, starting at the thighs, moving to the calves and finally ending at the feet.Gently lay your body on top of your partner and slowly slide upward. Let other parts of your body rub up against too while in the midst of your massage. By the time you’re done working the body down, your partner will have much more than just rubbing on the mind.Happy Valentine’s Day, everyone!
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Massage and natural oils are effective treatments for chronic foot pain.Massage therapy is particularly effective at treating metatarsalgia, ball of foot pain, and Morton’s Neuroma, an enlarged nerve between the third and fourth toes. This therapy decrease bone and joint issues and reduce swelling so that sensitive nerve endings in the feet can heal.A study published in the Journal Acupuncture in Medicine suggests that massaging the bottoms of the feet increases blood flow to the feet, relieving pain. According to the American Massage Therapy Association, massage treatments using thumb work are most effective.
Additionally, natural oils such as menthol (mint leaves), camphor and eucalyptus, soothe and cool feet and facilitate blood flow to areas of pain. Aloe also helps to hydrate and clean feet, and Epson salts help detoxify feet and reduce inflammation.
Foot pain is often caused by too much impact, certain intense physical activities and wearing the wrong shoes.
