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How to Manage Stress

These meditation packs will help you to deal with different types of stress.

Pre exam Stress

Pre exam Stress

A 5 minute session that will reduce stress before exams, increasing recall and memory
Stress

Stress

A simple 5 min awareness based practice to encourage self care and learn tools to over come stress
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Let Go of Stress

This meditation uses the technique of visualization. You will be guided through the use of the metaphor and image of a hot air balloon to help you let go of the weight of stressful thoughts and feelings
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Dissolving Stress

In this series, you will learn a powerful visualisation technique to dissolve stress
Stress and Panic Management

Stress and Panic Management

Join Shobhit Raj for short and effective 12-minute guided meditations to manage stress. This series is designed to help you relax physically, release emotions, and calm the mind.
Stress

Stress

A series of audio sessions to help you reflect on your emotional health and well-being. Hear from professionals on what they have to say about the mind. This pack focuses on stress.
Stress Awareness

Stress Awareness

This series will help you become more aware of how stress is experienced in your body, and this awareness is very important in preparing to let go of stress
7 Days Short Stress Reduction Stories

7 Days Short Stress Reduction Stories

Short relaxing stories that will soothe your mind and ease your stress away
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Relax by the Beach

This series uses the imagery and metaphor of the ocean to help relieve stress. You will be guided through a full multisensory experience of the ocean and the sand, the waves, the sky and other elements that will induce a deep sense of calm, peace and relaxation.

What is Stress?

There is a lot that we deal with daily – be it personal issues, professional conflicts, or even the emotions that affect our inner self. When all of this builds us, you start feeling emotional or physical tension. This is called stress. The source of stress can be anything – a person, an event or, even a thought that triggers your frustration, anger, or nervousness.

From a scientific point of view, stress is your body’s natural reaction to a challenge or a demand. Occasional stress can be positive for you as it pushes you to avoid the danger and do what’s needed to get out of a situation.

However, if you do not manage stress and it becomes an occurring phenomenon, it can do a lot of harm not just to your mental health but to physical health too. This happens as our body reacts by releasing hormones that can further lead to increased pulse and tension in the muscle. For a short period, these hormones are good but chronic stress puts your body in an alert position, even when there is no danger. The continuous hormonal release then starts affecting your health. You may experience health issues such as high blood pressure, heart disease, diabetes, obesity, depression or anxiety, skin problems, such as acne or eczema, menstrual problems. In case you already have a health issue, chronic stress can worsen the situation.

This is why it is so important to learn how to deal with stress. There are several activities that you can try to manage stress. One such way is stress management techniques. Keep reading to know how it helps in dealing with stress.

What is Stress Meditation?

As the name clearly states, stress meditation is a technique or method wherein you learn to relax your body and remove all the tension from the mind. During stress meditation, you are required to focus your attention on your thoughts and eliminate the negative energies.

You can easily learn these stress management techniques by hiring a personal coach or by following online sessions by experts. Once you know how to overcome stress, you can perform the activity even while going to the office or sitting in a park.

What Causes a Stress?

There is no single cause of stress. For everyone, the sources can differ. Some surveys lit work stress on the top. However, that is just one element. Here are some other causes of stress. Having too much work at the office Exam stress The death of a loved one Divorce or breakups Loss of a job Ruined career Increase in financial obligations Getting married Chronic illness or injury Shifting to a new house or city Emotional issues such as depression, anxiety, anger, grief, guilt, low self-esteem Taking care of an elderly or sick family member Traumatic events like a natural disaster, accident, theft, or violence against you or a loved ones

At times, the stress comes from internal factors rather than external ones. You can stress yourself out just by thinking and worrying too much about things.

Symptoms of Stress

Before you learn how to handle stress, it is important to diagnose it in the first place. For that, you ought to know its symptoms. If you get stressed for a short period of time, it may cause the following symptoms: Headache Fatigue Difficulty in concentration Troubles in sleeping Upset stomach Irritability

In case you do not manage stress properly and it remains for the long term, you can experience serious health conditions such as: Depression High blood pressure Abnormal heartbeat Heartburn, ulcers, irritable bowel syndrome Hardening of the arteries Heart attack Heart disease Cramps, constipation, and diarrhea Weight gain or loss Changes in sex drive Fertility issues Asthma or arthritis Skin troubles such as acne, psoriasis, and eczema

Who Should Perform Meditation for Stress?

Anyone can perform meditation to manage stress irrespective of their age or gender. They can, however, seek guidance on which stress management strategies will be effective for them.

Cult.Fit has a wide range of stress management techniques that can cater to the different needs of people. You can pick a session that suits you and start your mental and Personal development

How Meditation Can Be Effective for Stress?

As we experience stress, our bodies automatically react differently to prepare us to fight or run. And this happens almost every day. This fight-or-flight response is helpful at times but a prolonged state of such agitation can cause physical damage to every part of the body as we talked about above.

Meditation does the exact opposite of what stress does to our body. It triggers our body's relaxation response and restores it to a calm state. This helps the body in repairing itself and preventing any new damage from the physical effects of stress. You can also use Yoga for mind to calm your mind and body.

Some research studies also state that those who practice meditation regularly gradually notice the changes in their response to stress and are comparatively better at coping with stress.

List of Meditation Activities to Avoid Stress

Here are the top three meditation activities that can help you in coping with stress: Breathing Meditation The Body Scan Meditation Gratitude Meditation Other than these, you can also listen to stories, visual imageries, and guided meditation sessions available at Cult.Fit. Each of these sessions is prepared by our experts who have years of experience and training in teaching people how to control stress.

How To Perform Meditation Activities At Home?

To help you start your journey and help you in coping with stress, we have discussed three meditation activities you can easily perform at home. Read thoroughly and get ready to manage stress like an expert:

The Breathing Exercise:

Let’s begin with the easiest technique to manage stress – the breathing technique. You can try this technique any time and can also perform it anywhere. The basic breathing exercise takes not more than 5 minutes. Whenever you feel that stress is creeping into your mind, take a 5-minute break and perform this short meditation!

How To Do It:

Sit comfortably in a chair with your back straight and your hand on your lap. Take a deep breath. As you breathe in, notice the changes in your body – how your lungs expand and the fresh air fills your body. Hold the breath for 2-5 seconds and breathe out. While breathing out, let the body loose and soften. Once you are comfortable, slowly close your eyes and notice how your body is reacting to the breathing process. You will feel distracted at times but that is okay. Let your mind wander and then bring its focus back on breathing. Continue it for at least five minutes and when you feel calm, open your eyes gently.

The Body Scan Meditation

This is one of the most popular ways to manage stress and anxiety. A part of mindful meditation, the body scan also allows you to tune out distractions and focus on the present moment. It lets you focus on your feeling and enjoy them without feeling judgemental. It Now, there are plenty of ways to do this meditation activity that you can learn with our experts. We have online audios or expert videos that teach you the best way of body scan meditation. Other than these, you can also follow the below-discussed method of this type of stress meditation: Get in a comfortable position; you can sit or lie down as it suits you. Now, gently close your eyes and relax your body. You can also use a soft pillow under your head for support. Some people also play meditation music to relax their minds and body. Begin with your toes. Focus all your attention on your left toe and feel any tingling or stinging sensations. Take a long deep breath through your nose and as you exhale, allow that area of your toe to relax and loosen up. Imagine yourself channeling all the stress and tension out of your toes through exhaling. Gradually, work your way to various body parts like feet, thighs, abdomen, chest, back, arms, hands, fingers, neck, and finally your face. As you progress from one body part to another, focus on every muscle group and release the tension.

Gratitude Meditation

Another easy and different way to manage stress is to try gratitude meditation. In this activity, you try to reflect on all the gifts that you have in your life and feel thankful for them. Meditation not only takes away stress but also increases humility, boosts your self-esteem, improves your friendships and relationships with other people, reduces jealousy, and makes you more kind.

How To Do It?

Find a quiet place to sit down and take a moment to focus on things in your life you feel grateful for. It can also be simple and regular things like food in your plate or the fact that you can afford a meal. Now, close your eyes and make a mental list of all such things. One by one, experience gratitude towards all these things and feel instill positive emotions. While doing so, inhale and exhale normally. As your mind experiences gratitude, it opens up to other positive emotions like kindness and you can look at things with a broader perspective.

Health Benefits of Not Having Stress

Having no stress in life makes you feel lighters and also protects your health in the long term. Here are some benefits you can get if you are successful at dealing with stress:

Better sleep: Insomnia is a common condition among adults and one of its main reasons is stress. By practicing de-stress meditation before bed, you can sleep easily and improve the quality of your sleep too.

Lower blood pressure: A high blood pressure can result in serious illnesses, and doctors often recommend a variety of stress-reducing activities – such as deep breathing and morning meditation to lower it.

Improved digestion: Many studies have found a connection between stress and gastrointestinal disorders. If you can manage stress, you can lower inflammation in the gut and relax your digestive system as well as your mind.

Reduced muscle tension: A common symptom of stress is muscle tension; which can further lead to pain. You can easily relax by through de-stress meditation.

Boosted immune system: Mental stress can also impact your immunity and this is why it is so essential to indulge in a self-care routine and stay healthy.

Disadvantages of Stress?

Below are some of the disadvantages that affect your life when you don’t manage stress:

It becomes difficult to control your emotions. Stress can lead to various health issues such as high bp, upset stomach, heart disease, and so on. It can also affect your relationships with colleagues, friends, family, and your partner. Stress is also among the top reasons that cause weight gain and obesity. Stress can lead to fine lines and wrinkles; making you look older.

Dos & Don’ts

Do’s

Find a quiet and calm place to perform stress management techniques You can also meditate in a group to stay motivated and encouraged Keep experimenting with the stress management strategies as there is no one way to manage stress. Be patient and persistent to get results

Don’ts

Do not set high expectations right after taking one session. Meditation takes time and you have to be consistent to see results. Do not get discouraged too soon if you are not able to concentrate easily. Let it go and learn to manage stress slowly. Do not beat yourself up if you miss a day. Stress meditation is about removing stress not adding to it.

Like every problem, stress too has various solutions with meditation being a great savior among them. So next time you feel overwhelmed with all the negative emotions, relax and start meditation. To know about other ways to manage stress, feel free to explore our website. We are dedicated to helping you guide through your mental health journey.