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更新日期：2019-02-15
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Stress is a fact of life. Although some stress is normal and even needed, too much of it can affect your quality of life and your health.
When you feel stressed, you can:
- Take slow, deep breaths.
- Soak in a warm bath.
- Listen to soothing music.
- Take a walk or do some other activity.
- Meditate or pray.
- Take a yoga class.
- Have a massage or back rub.
- Have a warm drink that doesn't have alcohol or caffeine.
You also can make some changes in your everyday habits to reduce and relieve stress.
- Get plenty of sleep.
- Stay connected to your family, friends, and other caring people in your life.
- Get regular exercise. It can help you clear your mind and work off feelings of frustration and anxiety.
- Don't drink or eat anything that has caffeine in it. Caffeine can make you feel "wound up" and more stressed.
- Don't smoke or use tobacco. Nicotine can make you feel more anxious.
- Don't drink alcohol. It can cause sleep problems and depression.
Relaxation can help to relieve the symptoms of stress. It can help you calm down and take a step back from a stressful situation.
Although the cause of the anxiety won't disappear, you will probably feel more able to deal with it once you've released the tension in your body and cleared your thoughts.
Many relaxation techniques combine breathing more deeply with relaxing the muscles.
Don't worry if you find it difficult to relax at first. It's a skill that needs to be learned and it will come with practice.
Practise deep breathing at a regular time and in a quiet place where you won't be disturbed. Loosen or remove any tight clothes you have on, such as shoes or jackets. Make yourself feel completely comfortable.
Sit in a comfy chair which supports your head or lie on the floor or bed. Place your arms on the chair arms, or flat on the floor or bed, a little bit away from the side of your body with the palms up. If you're lying down, stretch out your legs, keeping them hip-width apart or slightly wider. If you're sitting in a chair, don't cross your legs.
Relaxation techniques usually start with focusing on your breathing. The way to do it is to breathe in and out slowly and in a regular rhythm as this will help you to calm down.
Download this app and learn more on how to reduce stress.