In other words, it's the perfect time to relax. When we're feeling frazzled, a weekend at a beach resort might be just the thing to calm our nerves.
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When you get really good at this you can move on to the next step. When you have done your routine think of a really peaceful place, like a small stream. Imagine you are lying in a boat just floating quietly along, feeling the water rocking you gently with the sun keeping you warm and no sound except for the sound of the river…. This is a very good exercise for you to do and it will help you to relax but it may take a bit of practice, so don't give up if it doesn't seem to work too well at first. Tense and relax each part of my body and slow my breathing right down.
Slowly my body sinks into the carpet as each limb feels heavier. My thoughts float free and mingle with the music. Ask any athlete, actor, musician or other performer and they will tell you that stress can be a very positive force.
When all that adrenaline is flooding the body it helps muscles to work harder and faster, speeds up reaction times and can improve performance. The trick is learning to use all that positive energy and not allowing stress to become an uncontrolled negative force which leads to mistakes. Practising skills makes it easier to use stress in a positive way whether you are giving a talk to the class, performing in front of an audience or trying to improve sporting abilities.
In other words, if you know your stuff you can use stress to be the best that you can be.
Stress - learning to relax
Soft, calming music could help you or maybe mum has some music or sounds of nature that she uses to help her relax. Maybe you could make the time to relax together. Reading a book is a good way to relax too.
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We've provided this information to help you to understand important things about staying healthy and happy. However, if you feel sick or unhappy, it is important to tell your mum or dad, a teacher or another grown-up. Are you a bystander to bullying? Autism Spectrum Disorder - Asperger syndrome - for kids Being cool Being happy Being teased Being teased Body image Bullies easy read Bullying - being unkind to others Cancer - when someone you love has cancer Conflict resolution Coping with change - loss and grief Counselling - when you need to talk about it Cyberbullying — bullying from a distance Dealing with bullies Dealing with natural disasters Depression - when you feel sad most of the time Discipline - keeping the rules Feeling lonely Feelings and emotions Go find out - about friendships Go find out - about yourself Go find out - being the best you can be Goal setting for children Good manners Gossip Grieving - working through loss Holidays I'm bored I'm sorry It's not easy being a kid It's playtime!
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Jealousy - when it's all about you Keeping yourself safe from child abuse Laughter: Resilience - don't let things get you down Respect - a way of life Rights and responsibilities for children Self-esteem - feeling good about yourself Sexual feelings - info for children Shyness - are you shy? Social skills - for children Stealing - 'borrowing' without permission Stick up for yourself!
Being assertive Stress - learning to relax Suicide - choosing to die Swearing - using bad words Teasing others and how to stop Telling lies What to do - making decisions When parents split up. Stress - learning to relax stress; rest; relaxation; exercise; meditation; relax; worry; isometrics; sleep; Contents What happens when you feel stressed? What can you do if you feel stressed? What happens when you feel stressed? When you get worried or stressed out about something it affects your body in a number of ways. Your heart beats faster. Muscles get tight tense. Your stomach feels tight or you feel sick.
Your breathing gets faster. It is hard to get to sleep, or you wake up feeling like you didn't really sleep because you still feel tired. It's hard to concentrate on any one thing. You may not feel like eating. You may feel hungry all the time often for the 'sometimes' sugary foods. Think about what it is that's making you feel bad.
Talk over your problem with a friend or a trusted adult. Get help to deal with the problem if you need it. Plan your work if you are getting behind. Set yourself some goals to work your way through the problem. Make sure that you are getting enough exercise. Organise your time so that you can fit everything in.
Don't take on too much. You can always do that sport or activity next term or next year. You don't have to do everything at once. Watch a funny movie or tell jokes with friends. Don't say 'yes' when you'd rather say 'no', and then you won't be worrying so much. Once you are settled and notice your breathing, inhale through your nose for a count of 4, hold it for a count of 7, exhale through your mouth for a count of 8, and repeat.
The pace doesn't matter, it should just be something that feels good to you. The key is having the exhale really stretch out much longer than the inhaling. Try and make the exhale smooth and have almost all of the air leave your body. Do it with the counting as long as you need to get the pace down before going to the next step.
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For me this takes a couple minutes. While doing this, you should really start to notice some changes in how you are feeling, most obviously a slowing heart rate.
That is your parasympathetic nervous system going into action. An advanced technique would be to try using your diaphragm to control your breathing, so that your stomach is expanding more than your chest. This mirrors the way you breathe when you are in deep sleep. Additionally, if is not feeling right for you, try starting with The key here is giving yourself positive, reassuring, and calm messages, rather than continuing with the tense, anxious, and angry thoughts.
When I do this, I think things like "I can get through this.
How Stress Works
It will be OK. I can handle whatever happens. I am going to calmly do my best. Keep doing this along with the breathing until you feel sufficiently ready to reconnect with what you were doing. Rather than just stopping this process and jumping back in, focus on going back to what you need to do with the same peace you might have when you wake up from a nice sleep. Just gently getting back into the flow of your day. This should keep your mind and body both staying in a more relaxed and positive state. Conclusion Once you get the sequence down, I'd encourage you to innovate and find little tricks that will specifically make this more powerful for you.
Remember to practice this everyday, especially during times of lower stress, because the effect is cumulative. Meaning, the 20th time you do this should have a faster and greater impact than the first. If it doesn't work right away, stay with it and keep going, and make sure you are following all of the steps.
Furthermore, if this process isn't preferred for you, try doing the 5-step Processing Emotions as an alternative. Get notifications of all his new posts through Facebook and Twitter. Back Find a Therapist. What Causes Stress Eating? Parenting Adolescents and the Choice-Consequence Connection. Has Gender Always Been Binary? Follow me on Twitter. Friend me on Faceook. How to Relax Learn the 5-step ultimate relaxation technique.