8 Best Exercises to Overcome Stress and Improve Your Mental Health
October 4, 2019
Many things occupy our mind, sometimes we lose our balance and we are carried away by stress, we become somewhat anxious, depressed, or irritable, and we start losing interest in a few things of life because of the tension that our day generates.
There are many exercises and tips for you to practice for improving your mental health to overcome stress and anxiety.
Also, you can achieve balance in life, so do not worry anymore, and put these tips into practice to make your day a better one.
1.Practice Breathing Techniques:
Deep and conscious breathing can allow you to overcome anxiety in just a few minutes because by decreasing heart rate and blood pressure, stress levels also decrease.
Try this breathing technique: In a place where you feel comfortable, whether you are sitting or lying down, close your eyes and inhale while you count to four, then exhale, counting to four again; Repeat this sequence as many times as possible, until you feel completely relaxed.
Another exercise you can do while maintaining a deep, slow breath is to perform progressive relaxation: tense and relax your muscles for a few seconds, starting with the feet until you reach the neck, jaw, and eyes, to release tension from your whole body.
2. Practice Meditation:
Meditating for a few minutes a day in the comfort of your home or in any other space of your liking, can help you overcome anxiety, increase your creativity, and achieve mental clarity and emotional stability.
When meditating, it is recommended that you wear comfortable clothes and that the place of your choice be clean and conditioned according to your tastes.
You can place some plants or aromatic diffusers at your place that you like so that you will feel more comfortable and relaxed.
To meditate, start by sitting upright with both feet on the floor and close your eyes, then concentrate on reciting, loudly or silently, a positive mantra or phrase, such as: “I love myself” “I thanks for my life “I am a wonderful being”.
Place your hands in a relaxed position and start slow breathing with some relaxing mantra or OM chanting, and let all the negative thoughts and energies come out of your mind.
This exercise will have greater benefits if you use breathing techniques such as the one explained above, or actively participate in guided meditations or yoga exercises for beginners.
You can also join any yoga batch for group practice and acquire more benefits.
Always remember that the practice of yoga is not just a physical activity, but also the meditation that allows you to increase your concentration.
3.Perform Physical Exercise:
The physical exercise not only helps us to be in shape but also allows the oxygenation of the brain and the reduction of stress, since it favors the release of endorphins that give us that feeling of well-being.
An easy and effective way to clear your mind is doing some exercise of your preference, it can be yoga or tai chi, or any other that you find attractive, the important thing is that you do it with dedication and always taking into account that you do it for you, to see you and feel good.
4. Connect with Nature:
Going to the beach, to a lake, to a mountain or to a park and contemplating nature, can help you to disperse that pile of issues that go around in your head and that do not allow you to be yourself.
Go to a place of your liking where you can see the plants, perceive their aroma, feel the breeze, and breathe.
Dedicate a space of your time to connect with the beauty of the environment and that beauty will be reflected in you.
5. Practice Visualization:
In a place you like, close your eyes and visualize happy scenes, what you like, what you want to be or do; This activity will allow you to connect with the things which you are seeking and will make you feel more concentrated, so you will feel much happier and stress-free.
6. Laughs out loud:
In addition to helping us reduce the mental load, laughter helps us reduce depression, overcome anxiety, and stress, by decreasing cortisol levels in the body and releasing endorphins that promote mood.
Surrounding yourself with positive people who make you laugh every day or dedicate yourself to watching comedy in your free time, are some of the things you can do to laugh at least a little each day.
7. Connect with other people:
Spend a bit of your time getting in touch with other people and entertaining yourself.
It does not matter if you use your social networks, phone a friend or are in a place to enjoy a coffee and chat for a while, the important thing is that you can relax your mind and spend a good time with your dear one.
8. Listen to the Music that Pleases You:
If you want to improve your mental health and reduce your mental stress, then one of the best ways to achieve this is by listening to soft and soothing music, as it helps to reduce the heart rate, blood pressure, and anxiety of the body, helping to achieve a state of mental tranquillity.
Place your favorite music CD or the music you have on your iPod, so you can divert any negative thoughts and connect with those tunes you like so much. You can combine this technique with the progressive relaxation exercise and meditation.
If you feel anchored to your computer or think that leaving your desk for10 minutes is impossible because you will miss many things, I have news for you: absolutely nothing will happen.
Stress can be handled in the same way as adversity. It just takes a bit of focus and effort.
Do you dare to challenge to put into practice at least one of these 8 activities once a week? Tell us how you are doing.