7 Powerful Stress-Busting Techniques For Sales People

Close to your edge? It’s time to take a brake and mellow down!

Your alarm clock goes off for the nth time this morning. Snooze button abused.

You’re late for work — so you miss breakfast and grab a coffee on the way – which, of course, you spill on your suit.

Arrive at the office, sit down and start calling customers who just aren’t too enthusiastic about your company’s offer.

You try your best to strike up new leads, do everything you can to keep the sale on the line, and then all of a sudden, the client decides to go to your biggest competitor instead.

You keep on going, mindful of the weekly, monthly and yearly quotas that you need to meet to keep your family well-provided for.

If you’re a sales professional, chances are you’ve experienced this scenario at least once in your career.

While sales people are often expected to be lively and energetic at all times, the long hours, the growing list of responsibilities and the pressure to meet quotas can all add up and take its toll.

In fact, sales professionals are considered by some experts as highly overworked.

“As technology automates much of the function, there is simply no need for a human interface,” said Roy, a career coach and author of The Wall Street Professional’s Survival Guide. “Since the products are now not much more than commodities, sales people are seeing shrinking spreads and fewer opportunities to generate rich commissions.”

More stress= less sales?

We all know that too much stress is bad. It can make us overeat, sleep too much or too little, lose focus, and if left untreated can lead to diseases like diabetes, hypertension and other cardiovascular illnesses.

But did you know that apart from its ill-effects on your personal health, stress also has economic consequences?

An article released by the Farleigh Dickinson University shows that “workplace stress costs U.S. employers an estimated $200 billion per year in absenteeism, lower productivity, staff turnover, workers’ compensation, medical insurance and other stress-related expenses.”

In particular, skyrocketing stress levels have detrimental effects on a company’s sales force.

According to The Oxford Handbook of Strategic Sales and Sales Management, sales reps who experience stress on a regular basis “tend to be less involved in their jobs, less committed to the organization, and to experience lower levels of work and life satisfaction. These salespeople do not perform as well and are more likely to leave the organization.”

In short, high-stress levels among your sales team can lead to unmet targets and decreasing sales figures, which can trigger even more stress.

Before you know it, you’ll have a burned out sales force and a company on the verge of collapse. It’s a vicious cycle—and decisive steps need to be taken to stop it.

business-effects of stress

Here are some proven stress-busting techniques for salespeople:

1. Understand the 4 A’s.

Stress often stems from feeling out of control—you become anxious or afraid because it seems as if you cannot control the situation or its outcomes.

As such, the first step to beating stress comes from recognizing that you do have control—you can control how you respond to a problem.

Stress management experts from the Mayo Clinic suggest the 4A’s approach in dealing with stress, wherein you can choose to alter, avoid, accept, or adapt to any given situation.

Alter: Sometimes changing the situation is the most promising strategy. Let’s say you are always stressed when you are going to be late for a meeting. Change the situation by setting an alarm so you will leave five or ten minutes earlier, depending on the traffic. Your stress levels will most likely decrease once you’ve had ample time to prepare for your meeting, and are confident that you’ll arrive early enough to make a good impression.

Avoid: Believe it or not, sometimes avoiding a potentially stressful situation altogether is the way to go. For example, you might have a persistent caller who repeatedly calls to ask for unreasonable discounts or complains about the company’s services despite your previous attempts to resolve the issue. Avoid the situation by learning how to say no. You might say “I understand how you feel, but I will not [or cannot] provide you with a 70% discount off your monthly subscription rates.” Take note however, that avoiding the situation is only valid if there are no or limited repercussions to you and to the company.

Accept: There are things, like taxes, that we simply cannot alter or avoid. This is where the art of graceful acceptance needs to come in. For example, you need to accept that despite all of your efforts, there are always going to be leads that reject your offer or that there are always going to be clients who are fickle and extremely difficult to deal with. Learning to accept these as a part of your job makes it easier for you to anticipate and handle stressful situations.

Adapt: Wayne Dwyer once said “the activity of worrying keeps you immobilized”. Learn how to adapt to the situation by looking at the bigger picture. For instance, you might be worried about a particular caller that you had difficulty handling. Stop and ask yourself, will this matter to me in a month? What about a year? If the answer is no, and as long as you try your best to improve your call-handling skills, stop worrying.

2. Be flexible.

Good salespeople are resilient, in the sense that they are able to handle stressful situations, look for a silver lining and turn their mistakes into learning opportunities.

One key aspect of developing resilience is by learning how to be more flexible—developing your ability to take a stressful situation and use it to your advantage.

Let’s say that after years of working on the day shift, your supervisor has suddenly decided to move you to the graveyard shift.

Instead of resisting the change, look for positive aspects (you’ll be able to set daytime appointments, you won’t have to deal with rush hour traffic, you’ll most likely receive additional compensation), and make appropriate arrangements (look for a nearer place to stay, connect with others who are on the same shift, etc.) that will help you make the transition easier.

3. Live well.

Your overall physical well-being plays a huge role in determining your capacity to beat workplace stress.

Basically, eating healthy food, getting enough sleep and taking the time to exercise can go a long way to making you feel refreshed and invigorated. Some tips to living healthy include:

  • Stretch your muscles when you feel tired; use your chair or desk as a prop.
  • Walk to the cafeteria instead of getting food delivered during lunch hour.
  • Limit your coffee intake to two cups a day.
  • Get enough sleep, 8 hours a day is ideal. Listen to soothing sounds or use blinds to help you fall asleep when you need to.

Avoid too much alcohol, sweets or carbonated beverages. Snack on fruits and nuts instead.

If you’re having trouble sticking to your exercise goals, find a buddy who can join and motivate you.

4. Make it a team effort.

Busting stress in the workforce can only be successful if it’s done by the entire team.

Cultivating a sense of camaraderie and cooperation among your sales reps can help in making them feel more relaxed and capable in handling stressful situations.

For example, after a conversation with a difficult client, you might want to take a break and talk with some friendly colleagues. Having a consistent support group can help you gain perspective and reassurance and will lessen your stress levels.

5. Get organized.

Chaos in your physical space can contribute to your stress. Some of the things you can do to make your workspace more productive and less stressful include:

  • Keeping your desk organized. Use file folders, baskets, or containers – whatever you need to do to keep things neat. It can also be helpful to group like items together.
  • Clearing up clutter on your computer. Make sure your electronic files mirror your hard copies, and that you have a way of keeping things organized. Don’t just throw everything onto the desktop or into My Documents. Use tools to manage your email.
  • Using to-do lists. Have a notebook or a document where you can list all of your tasks for the day and tick off those that you’ve accomplished. This will help you prioritize tasks and make you feel more productive at the end of the day.
6. Learn to relax.

The simplest way to kick out stress is by learning to sit back and relax. You don’t have to go on a three-week vacation to do this, there are some simple ways by which you can loosen up and unwind, even while sitting at your desk. Some of them include:

  • Breathing exercises. One of the most effective ways to eliminate stress is by regulating your breathing via the 4×4 breathing exercise. This involves closing your eyes and sitting up straight while keeping both feet firmly on the floor. Inhale through your nose for four counts; hold your breath for four counts, exhale through your mouth for four counts, then wait for four seconds. Afterward, repeat the entire process for four times. According to psychologist Judith Tutin,“Deep breathing works by slowing the heart rate and lowering blood pressure.”
  • Listening to music. Music has the power to soothe or to give us energy. Find a type of music that relaxes you and play it when you need to calm down. When you fell tired and listless, play some upbeat tunes, instead of drinking coffee, to give you a pick-up.
  • Simple massage techniques. Holding a fingertip to the point of most pain or tension and pressing very hard into the offending muscle for up to a minute can avert a headache or relieve tension. You can also use aromatherapy oils to help relieve headaches and calm you down.
7. Take time off.

A vacation represents a time of well-deserved rest. Make the most out of this by unplugging yourself from social media or other electronic devices that can remind you of workplace stress.

Taking the time off to do things that you enjoy (be it cooking, playing sports, fishing, or simply enjoying a glass of wine in your living room), spending time with people who invigorate and inspire you (mentors, family and friends), or just being by yourself, can go a long way towards providing you relief and helping you win the war over stress.

Acknowledge your need to take a break and give time to yourself. You deserve it and for you to be more productive when it’s time to go back to sales business.

With permission, this article is sourced from the sales blog of TenFold:

7 Effective Stress-Busting Techniques for Salespeople

 

And here’s another related article on how to deal with stress at work:

15 Ways On How To Deal With Stress At Work

 

 

How To Deal With Stress In Relationships?

deal with stress in relationships_c

Relationships are strange things. If handled carefully, they can generate an untold amount of pleasure in your life. But if you stumble with them, they could spell disaster…and stress.

All the same, you can never do without relationships. We are social beings and we need to be around people. That is the reason we need relationships in our lives.

However, relationships are bound to bring stress at some point or the other. It is for that reason that we should know how to deal with this stress. Keeping one up here can really make your life much better.

woman-effects of stress

Is your Relationship Causing You Stress?

Perhaps nothing is as important in our lives as our relationships with other people.  It has often been said that a happy family is the key to success.

Much of our joy comes from our memories of Thanksgiving dinners around the dining room table or Christmas presents exchanged in the family room.  But it is also true that the relationships that provide us with so much happiness can also be a source of stress.

Mental health experts say that our interpersonal relationships can increase our stress level.

Since it is neither possible nor advisable to eliminate these relationships from our lives, we have to work hard to ensure that our relationships do not get the better of us.

This means focusing our attention on the inherent stressors within relationships, and doing our best to eliminate or at least reduce stress where possible.

One of the major stressors in relationships is a communication problem.   For instance, you may become angry at your mate because he or she fails to do chores around the house.

However, the bigger issue at stake is the fact that you feel as if your mate doesn’t really love you.

By bridging the communication gap—by articulating exactly what your needs are in a loving and supportive way—you can help ease the tension in your relationship.

Another source of stress can be a feeling that your mate is not supportive of your efforts, either at home or at work.  You may feel as if your spouse doesn’t appreciate all your hard work and effort.

This could, in turn, lead you to attempt to overachieve, thinking that, by doing so, you will win your mate’s support and love.  However, such a tactic could backfire, causing you more stress than you need.

But your relationship with your spouse may not be the only relationship that is causing you stress.  You may also be burdened by problems in your relationship with your parents.

For instance, you might feel as if your parents disapprove of your career choice, your choice of spouse, or your choices when it comes to parenting your children.  The fear of disapproval can lead to tension which can, in turn, give rise to stress.

By trying to understand your parents’ perspective, you can help smooth out the tensions in your relationship.

Also, attempt to boost your self-confidence, as far as your decision-making capability is concerned.

This will help you to recognize the fact that your parents’ disapproval will not break you—that you can learn from their criticism and can become a better person for it.

antianxiety_1

Sibling rivalries can also cause a great deal of stress.  You might feel as if you constantly need to compete with your brother or sister—that you need to have the better car, the prettier wife, the bigger house, the more prestigious job.

If this is, indeed, the case, you might need to re-order your priorities.  Recognize that your brother or sister is a talented individual, that he or she should be respected and appreciated.

Realize that competition between siblings is seldom helpful and more often counter-productive.  Once you stop trying to openly compete, you might find that your sibling calls a halt to the competition as well.

In this way, you can both learn to find common ground—to work together rather than against each other.

In addition, you may experience stress in your relationship with one of your co-workers.  You might experience continual conflict, as you continue to disagree on the most minuscule details.

If the conflict appears to be overwhelming, you may need intervention by a supervisor in order to get your stress level under control.  The worst thing you could do is to let things simmer until they reach the boiling point.

It should be noted here that you cannot eliminate stress entirely from your relationships.  However, it is possible to minimize it.

By engaging in effective communication, trying to view conflicts from the other person’s perspective, and dealing with differences of opinion openly and honestly, you can reduce the amount of stress in your interpersonal relationships.

You may find that you are a great deal happier and even healthier as a result of such stress-busting techniques.

deal with stress

Dealing With Stress In Relationships

Relationship stress is the other most common form of stress in the world today, after workplace stress.

You cannot do without relationships, but once you are in a relationship, you begin to understand that there is a great deal of stress in it.

Even if your relationship is quite good on the face of it, there is always a possibility of some friction due to something or the other. This is what can build up the relationship stress in you.

Dealing with relationship stress is not easy. You have to be careful about it at every time. The following are some things that can help you here.

  1. First and foremost, understand that the person you are in a relationship with is also a human being. When you have those little squabbles between you, place yourself in their position and see. Maybe you would have reacted in a similar manner as well. And, even if you wouldn’t have, remember that they are human beings and they also have their limitations. Just understanding this one fact can keep a lot of the relationship stress away.
  2. Even before plunging into a relationship with anyone, you should ask yourself—‘Why am I seeking a relationship with this person?’ The reason needs to be profound. If you are looking at the relationship for just fun and entertainment, then probably it is best not to get into the relationship in any way. If feelings come in the way, you are bound to get hurt. Enter into relationships only when you mean to fulfill them. There should be no ulterior motives for your relationship.
  3. One very important thing to remember is that you should not have high expectations from your relationship. At least, not in the initial stage when you are probably just trying to find out whether things will work between the two of you. You must allow nature to take its course and then see where you are headed.
  4. Do not expect to change your partner. A lot of relationship-related stress is on account of that. People try to change each other. Remember that you fell in love with this person just as they were. If you change them, you may lose your attraction for them. Wants are deceptive; you feel like you want something, but when they are fulfilled, you may try to run away from them.
  5. Do not let your emotions blind you. Be practical. This is the best way to avoid relationship stress. At every point in the relationship, think about what will work best for the two of you. Do not look at merely your selfish interests and do not pander to your partner’s selfish interests as well. If you think well before your actions, you will be happier.
  6. Work hard at maintaining the relationship. As far as possible, do not give cause for even the smallest complaint. You never know what might snowball into a big problem later.
  7. Do not keep secrets. If you are communicative with your partner, there are high chances that they will be communicative as well. This always works between two people. When you are clear and transparent with each other, the cause for clashes are fewer.
  8. Talk about your relationship with each other. This is always a very good idea, and you should never procrastinate such discussions. What, do you think, is the future of your relationship? Where are the mistakes happening? What can each of you do to improve upon them? These are the things you should talk about.
  9. Whenever an issue crops up, communicate with your partner. Do not keep things inside the heart. Instead of thinking how the other person will feel and being in turmoil throughout, it is better to come clean about what you feel and let them know the concerns you have. This is a much better solution, and when you know what they are thinking, your stress will be definitely much reduced.
  10. Do not move too fast in your relationship and, at the same time, do not move too slowly. Look at the response of the other person and act accordingly. This way, you can be surer that you are doing things correctly.

Use these ideas. More importantly, treat your relationship very cautiously and make sure not to make mistakes.

Do not expect much from your partner. That way, whatever happens, you will take it in your stride. Being practical about your relationship is the best way to avoid stress in it.

about stress

When Couples Are In Stressful Relationship

“A good marriage is one which allows for change and growth in the individuals and in the way they express their love.”   – Pearl S. Buck

When two people get married, it means they are making a big commitment. It means they should stay with each other through sickness and in health, for richer or for poorer, till death do them part.

Getting into a marriage relationship is the sign of the fullness of their deep romantic love for each other. Yet, their love for each other is tested in the course of time.

First, there would be the adjustment period. All couples go through that. There is a saying that you only get to know the person if both of you are living under one roof.

The routine of everyday life brings unrealistic expectations. Marital disenchantment comes in and it is expressed shortly just after the honeymoon fever wears off.

This is the time when imperfections can be seen. Shortcomings can be blown out of proportions.

Some eccentric behavior which you found “cute” before now becomes annoying.

Aside from your own problems as a couple, you have to deal with in-law relationships, money matters, and certain conflicts which have become the cause of your stress and anxiety.

When negative emotions and actions take over, it becomes the perfect recipe for marriage disharmony. Unless you become aware of your own hurtful attitudes or actions, chances are, you won’t do something about it.

Marriage is accepting who that person really is. We only need to practice self-control and learn not to have so many expectations.

The following tips will show you how to bring back that “zest” in your married life:

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TIPS ON PUTTING ROMANCE BACK TO YOUR MARRIAGE

UNDERSTANDING

We all need reassurance. Reinforce this by showing affection, a simple praise, hug or kiss will do. Learn to communicate our feelings to our mate.

Don’t be defensive. When you have a minor spat…say “I’m sorry.” and really mean it. The sooner you do this, the sooner your mate will stop resenting you.

LEARN TO ACCEPT

All marriages go through certain obstacles. The one that you married turns out not to be the “angel” that you envisioned or the “knight of shining armor.”

Real love takes a lot of patience.   So go beyond your illusions on what or how your mate should be. Rather, focus on yourself and start to make the necessary changes needed to improve who you are as a spouse.

MEET HALFWAY

In every situation, especially when you reach the point that you are angry, hurt, and frustrated — you have to learn how to meet halfway. In other words, you must know how to compromise or negotiate.

No two human beings are exactly alike. So settle your differences and learn to forgive each other right away. Don’t let the sun go down on you without you and your mate finding the solution.

REKINDLE

How do you refresh and fix a troublesome marriage? Bring back the love and intimacy. Work on it. Work on your marriage. Like life….marriage is not a bed of roses.

You have to work it out with your partner by investing time, love, money, and interest in each other.

Bring back the closeness by being honest, non-argumentative, and non-judgmental. Being happy together brings good mental health as well as the physical.

Yes, you and your partner should be on top of everything, be in charge of keeping the romance alive and let your marriage blossom the way it was meant to be.

 


POINTS TO REMEMBER

Is Your Relationship Causing You Stress?

  • Mental health experts say that our interpersonal relationships can increase our stress level.
  • One of the major stressors in relationships is a communication problem.
  • Another source of stress can be a feeling that your mate is not supportive of your efforts, either at home or at work.
  • You may experience stress in your relationship with one of your co-workers.
  • It should be noted here that you cannot eliminate stress entirely from your relationships.

Dealing With Stress In Relationships

  • First and foremost, understand that the person you are in a relationship with is also a human being.
  • Ask yourself—‘Why am I seeking a relationship with this person?’ The reason needs to be profound.
  • You should not have high expectations from your relationship.
  • Do not expect to change your partner.
  • Do not let your emotions blind you. Be practical.
  • Work hard at maintaining the relationship.
  • Do not keep secrets.
  • Talk about your relationship with each other.
  • Whenever an issue crops up, communicate with your partner.
  • Do not move too fast in your relationship and, at the same time, do not move too slowly.

TIPS ON PUTTING ROMANCE BACK TO YOUR MARRIAGE

  • Understanding
  • Learn to accept
  • Meet halfway
  • Rekindle

TAKEAWAY QUESTIONS

– Do you always have a smooth relationship with your partner, family, friends and colleagues?

– How do you communicate with your partner, family, friends, and colleagues?

– How do you deal when challenges in any of your relationship arise?

– Do you try to understand the person as much as possible?

– Are you willing to compromise if necessary?


 

How to Deal with Stress?

What are some tricks you are doing to deal with stress?

Modern day life is so fast paced that it leads to increasing episodes of stress. Be it the workplace or at home, it is quite common for each one of us to face stress

 

While it is not possible to eliminate stress altogether, we can cope by changing our reaction to stress and how we deal with it.

 

When you are constantly under stress, not only are you facing mental strain, your body also become dysfunctional and suffer physically.

 

Stress can have adverse effects on your health and your general health might go south. You might be easily affected by hypertension, heart ailments and problems like diabetes, eating disorders, etc.

 

For this reason, it is essential to take stress head on and deal with it and manage to reduce stress levels. Let us now learn a few steps to help control and cope with stress.

 

understand cause of stress

Understand the Cause for Stress

Many people worry about anything and everything. Sometimes they do not even realize they are worrying and are getting stressed out.

 

If you are feeling stressed, understand why you are feeling stressed. Sometimes the cause is so trivial that you will understand that you need not be stressed for that cause.

 

So, by understanding the cause for stress, you may be able to eliminate the stress altogether.

 

Forget Your Worries

Sometimes it is essential to let go of everything and forget your worries. Find something else to do so that you are not worrying.

 

Find time to pursue a hobby, go on a vacation, play a sport, sing if you can, etc are some of the ways that people try to eliminate stress and cope with it.

 

Do not fret about Things You Have no Control Over

Some people are stressed because of some general occurrence such as a calamity, the traffic situation while driving, how your local team performed in the annual meet, etc.

 

Understand that this is a situation where you have no say and avoid getting stressed due to such reasons.

 

Eat Right

Stress can cause severe disturbances to eating habits. While some might skip meals altogether, others might tend to overeat.

Eat complex carbohydrates rather than refined ones. This will really help you cope with mood swings.

 

Likewise, eat plenty of fresh fruits and vegetables and keep sugar and salt intake low.

Also, drink plenty of water. It will rehydrate your body. Try to keep caffeine consumption to the minimum.

Eat right! This is essential to help you cope up with stress and be able to deal with it.

 

Exercise

Exercise will help you relieve stress as this is a major stress buster.

Sweating it out by doing something strenuous proves to be more beneficial than taking drugs or vitamins that might have some side effects on your system.

 

Most therapist and stress management experts would agree that physical exercise is considered as the best stress reliever during this time and age.

 

Aside from changing your focus from your problems to something productive, physical exercise will help your body function at peak efficiency.

 

Benefits of physical exercise to your body

 

Since physical exercise involves a lot of body movements, this will improve your cardiovascular functions and greatly strengthens your heart.

 

This will practically free you from possible effects of stress like heart failure, stroke, high-blood pressure, and the like.

 

When your heart is attuned to the exercise regime, blood circulation will also improve which in turn increases oxygen throughout the body.

 

Your cholesterol level and other harmful biochemicals will be reduced and will lessen the chance of your body breaking down due to the negative effects of these substances.

 

Physical exercise also helps you mentally aside from keeping your body in perfect shape.

 

Indulging in various forms of physical exercise will provide an outlet to stress-related emotions such as anger, fear, frustration, depression and irritability.

 

Since exercise improves the circulation of chemicals in your body and brain, hormones that elevates certain responses to your body will be reduced as well; keeping you relaxed and in control.

 

Stress is a major problem that each and everyone faces in the course of our everyday life.

Although we cannot eliminate stress from our lives, it is possible to alter the way we react to stress and thus not get into many health problems that are associated with increased stress.

 

understanding cause of stress

 

 How to Deal with Stress and Cope

Every one of us faces situations of stress quite commonly given the type of lives we lead nowadays.

While some of us might have stressful situations at the workplace, others might be experiencing such situations at home.

 

Stress might be common for many people but the way each one reacts to the situation of stress varies.

When a person is not able to manage stress levels rationally, it can cause adverse effects on health, both mentally and physically.

 

When a person is under stress, the quality of life goes down.

The functionality of the body goes down and it creates a strained situation wherever the person goes.

It can lead to friction with other people they encounter. It can cause a downward spiral to relationships.

 

For this reason, it is essential to understand how to cope with stress and deal it before it has deleterious effects on the person’s life and the lives of people in and around them.

 

Talk It Out

One way to deal with stress is to try and talk to someone close to you and discuss your problems and what is causing the stress. By talking it out, you are relieving your mind of many tensions.

 

You also get to rationalize and see if you are unnecessarily stressing your mind and body with the particular problem you are facing.

 

Many times, you might even find an effective solution to your problem while you are communicating with the other person regarding your stress.

 

Think Positive

Did you know pessimism has been linked to a higher risk of dying before age 65?

 

On the other hand, expressing positive emotions, such as optimism, is associated with a variety of health benefits like lowered production of the stress hormone called cortisol, better immune function, and reduced risk of chronic diseases.

 

The Law of Attraction states that what you think and perceive is what you get. If you have positive thoughts running in your mind, the action that follows will also be positive.

 

For this reason, you should try and incorporate positive thinking habits so that the action plan that you will initiate will also be positive and be helpful in eliminating the cause of stress.

 

Positive thinking also helps get rid of worrying too much about many situations that would have caused stress.

 

Stress Management Techniques

There are different techniques that a person can employ to avoid these manifestations of stress in their life.

 

The first technique and the most important one is learning how to relax when stress pays you a visit.

You can employ techniques like meditation, breathing exercises, aromatherapy, or music therapy to induce a state of relaxation to your mind.

 

Once you have achieved this step, you can proceed on how to deal with stress that affects your body.

 

Progressive muscle relaxing is a method where you are alternating between tensing and relaxing some muscles of your body in order to relieve you of stress.

 

Some examples of this method are the use of a softball or a spring loaded device that you use in the palm of your hand to tense and relax.

 

Apart from this, the use of relaxation techniques like yoga and meditation have also benefited many a person in getting rid of stress and changing the way they react to stress.

 

Relaxation activities such as Yoga or Tai chi can also eliminate stress by relaxing the mind and body, and thereby get rid of stress patterns around the body.

Yoga and tai-chi also help develop concentration and positive body awareness.

 

These Oriental arts have been practiced by millions of people for centuries and medical research has documented the beneficial effects of these modes of exercise.

 

By moving slowly with ease and always in a state of relaxation, the person performing these activities will feel good, and soon the feeling of relaxation will follow.

 

Relaxation Routine

Your very first line of defense is to establish a habit of performing a regular relaxation routine.

Getting into a deep state of relaxation induces calmness to soothe your body, your mind, and your emotions.

 

And what is a state of calmness?

It’s the exact opposite of stress and anxiety. As a matter of fact, you could call it the antidote to stress and anxiety.

 

Start using this antidote. Take a time out at least twice every day to do the relaxation routine outlined below.

Treat this as your quality time; a time for you and you alone. Start thinking calm, feeling calm, and being calm.

 

Relaxation Routine

1. Lie down, or sit in a comfortable armchair or recliner.

 

2. Take a deep breath and hold it for about five seconds. Release that breath slowly, and imagine all feelings of stress and tension leaving your body as you release the air.

When the air has left your lungs, hold your breath once again for about five seconds before breathing in.

As you breathe in imagine your body and mind filling with calmness.

 

3. Repeat this cycle of breathing a number of times until your breathing falls in a nice long, slow gentle rhythm. Allow a comfortable pause at the end of each inhalation and exhalation.

 

4. As you maintain the relaxing rhythm of your breathing, bring your attention to the top of your head.

Imagine that all the tiny muscles in your scalp are being soothed and massaged by warm invisible hands.

 

5. Feel the warm hands massaging around your ears and down along the back of your neck to the top of your shoulders.

 

6. Now, bring your attention to your forehead. Feel those invisible fingers smoothing away any wrinkles that may be on your forehead.

 

7. Next, focus on your eyes. Imagine the warm fingers gently massaging all around your eyes.

Feel the relaxing warmth from the fingers spreading throughout your eyes.

Feel your eyes relaxing and letting go of all the tensions.

 

8. Think of the soothing hands massaging the rest of your face.

Notice how your lower jaw relaxes and notices how this cozy, warm feeling of relaxation spreads into your tongue.

 

9. Check your breathing once again to make sure it’s rhythm is long and slow.

 

10. Now bring your attention to the invisible hands and imagine them massaging and loosening your shoulders and shoulder blades.

Imagine what it would be like if waves of relaxation were flowing down along your arms and into your fingertips.

 

11. Those massaging hands now work on your back.

They soothe and loosen the muscles on either side of your spine, and then stroke smoothly down along the vertebrae.

 

12. Imagine what it would be like to feel a state of deep relaxation seeping downwards into your legs and feet.

Imagine how all the muscles in your legs and feet would go loose and limp.

 

13. Allow feelings of deep relaxation and calmness to immerse your body and your mind.

 

14. Feel yourself drifting deeper and deeper into pleasurable feelings of calmness and tranquility.

 

 

Breathing

 

Breathing exercises are wonderful effective way to reduce stress, regulate mood, and feel energized. One way to promote deeper breathing and better health is by exhaling completely.

 

The more you allow your body to be filled with deep breathing, the less stress you place on your body and mind.

 

The more you practice your deep and controlled breathing, the more natural it becomes and you can call on it at any time of the day to help you through those tired or stressed out moments.

 

Here are some steps to do breathing exercise:

 

1. You can lie down, sit down or stand up as long as you are comfortable.

Breathe in slowly through your nose to the count of four. Breathe very deeply until all your body feel expanded.

 

2. Hold on that deep breath for four counts, and then exhale slowly through your mouth to a count of eight.

 

3. Repeat the breathing in – right down so your abdomen expands. Hold on to it and then exhale nine more times.

 

4. You can breathe deeper once you get used to the above steps by leaving one hand on your stomach and place the other lightly across the chest. Breathe right down so your abdomen expands

 

5. When it cannot go any further, breathe in some more and fill the top of your lungs.

Inhalations and exhalations are the same lengths, eight counts each, without holding in between.

 

6. When you exhales, let the old air out from your chest and then from your abdomen. So, you are going to be relaxed.

 

 

Massage Therapy

Massage therapy also helps fight stress.

Massaging your scalp, putting pressure on your shoulders or even your eyes can really decrease stress in that certain part of the body.

 

Stress can be a huge problem if you allow it to go beyond control. By incorporating right techniques, you can help solve problems associated with stress by combating and changing the way you handle stress.