Category: LIFE STRATEGIES
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DO YOU HAVE HIGH PHYSIOLOGICAL AROUSAL? LOWER IT WITH THESE PROGRESSIVE EXERCISES.
LEVEL 0 BREATH HOLD:Sitting down with eyes closed, hold your breath for as long as you can without exerting too much pressure. When you cannot hold it anymore, exhale a big burst of air. Keeping your eyes closes, pay close attention to the sensations in your body. Scan your entire body and notice what has…
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TAI CHI MEDITATION TECHNIQUES
Also called meditation in motion, Tai Chi is a set of meditation techniques that can be practiced just about anywhere. You can learn via instructional videos or take classes. Below is a sample of Tai Chi meditation exercises based on the article written by E.C. LaMeaux for Gaiam (https://www.gaiam.com/blogs/discover/4-tai-chi-meditation-techniques ). STANDING MEDITATION TECHNIQUE Stand…
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THE POWER OF YOGA: STRESS RELIEF AND INNER BALANCE
Numerous scientific investigations now validate what countless yoga enthusiasts have discovered: Be it for acute stress scenarios like childbirth or ongoing struggles with stress and anxiety, yoga proves to be an efficacious tool for soothing our nervous systems. Several factors contribute to yoga’s efficacy in managing stress and anxiety. While yoga might not resonate with…
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MASTERING RELAXATION: TAKING A LONGER EXHALATION FOR ANXIETY RELIEF
In the course of one’s life, it is almost inevitable to encounter distressing situations that trigger feelings of anxiety. Perhaps you have received an email from your supervisor with the ominous subject line “We need to talk,” a message that instantaneously sets off a sense of apprehension. The subsequent anticipation of the impending meeting, along…
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SIX PRESSURE POINTS TO HELP RELIEVE ANXIETY
Locate specific pressure points on your body that, when stimulated, can help with relieve anxiety temporarily. 1. Heavenly gate point – located in the upper shell of your ear, at the tip of the hollow area. Apply gentle, firm pressure in a circular motion for a couple minutes. Stimulate for relief of anxiety, stress and…
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BREATHING RETRAINING
1 – Hyperventilate: 60 to 90 seconds: Standing up, start breathing deeply and quickly as if you were blowing a balloon. Exhalations should be hard and forced. This is what you do when you hyperventilate 2 – Pay attention to the body: Sit down, close your eyes, and listen to your body. How does it…
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COPING HELPS TO REGULATE EMOTIONS
Coping strategies have traditionally been considered responses to emotions, focused on learned behaviors aimed at survival during threatening or dangerous situations, often driven by fear or anger. However, coping is a more complex process that also involves cognitive mechanisms, such as denial, repression, intellectualization, and problem-solving, designed to manage distressing emotions. This limited view underestimates…
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DOES CHARACTER STRENGTH PROMOTE FASTER PSYCHOLOGICAL RECOVERY IN STRESSFUL SITUATIONS?
Numerous theories have been proposed to explore the qualities that aid individuals in coping with stressful situations. One such theory focuses on character, which serves as a model for understanding and processing information about oneself, others, and the world. Specifically, character strengths have been identified as protective factors that contribute to a person’s subjective well-being,…
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DOES SINGING PROMOTE RELAXATION?
A number of studies have documented the effects of singing on cardio-respiratory health. For example, one study reports that choir group singing improves heart rate variability, which is a significant predictor of cardiovascular health. Notably, decreased heart rate variability is linked to hypertension, heart failure and work stress, while increased heart rate variability indicates a…
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DOES PRACTICING YOGIC BREATHING HELP REDUCE ANXIETY?
Sudarshan Kriya Yoga (SKY) is a set of yogic breathing techniques that consists of four different types of breaths, including Ujjayi, Bhastrika, Om, and Sudarshan Kriya, touted for their calming and mood enhancing effects. A growing body of research has reported its psychological benefits; however its clinical application has been largely ignored. which The current…