By Divija Bhasin
Sometimes, when people have to deal with too many things all at once, they can easily feel overwhelmed and stressed out. It may feel like things are not under your control. This might make them feel more nervous and less capable of doing things which in turn creates more stress.
There are numerous techniques for dealing with stress but this deep breathing technique has proved to be very useful in coping with anxiety. It is used by many psychologists in dealing with patients with anxiety and fear related disorders. It is called systematic desensitization.
The following steps will teach you how to stay calm under stressful situations. It not only helps to physically reduce the stress but also helps to focus on your own ‘self’ which is something not many people get to do in the hustle of the day to day life. Spending time with yourself is very important as it helps you get aware of what you are feeling and going through. Awareness is the first step towards betterment.
Step 1 - Create a dimly lit environment for yourself and make sure that there is no noise or distraction. Keep all gadgets away from yourself so you do not start scrolling through Facebook or Instagram in the middle of this. Spending time focusing on yourself is something that requires effort and work since sadly, we are not used to it.
Step 2 - Lie down in a comfortable position preferably on your back. Close your eyes. Try to let the stress related thoughts flow. Do not block them.
Step 3 - Focus on your toes and feel how tense they are and release the tension. Slowly focus on each and every part of your body starting from your toes to the top of your head. Take a deep breath every time you focus on a new body part. Pay attention to parts such as your shoulders, neck and temples as these parts experience the most stress. You may notice how tight the muscles around the area of your head are due to all the worrying.
Step 4 - Focussing and clearing your head may be hard as your thoughts may distract you. Every time this happens, go back to the beginning and start again. This happens because your mind is so bogged down with stress that it does not recognize relaxation. Slowly your mind will get used to it.
Once you do this, you will instantly feel relaxed and more aware about yourself. This helps to create a connection with your mind and body. It also enables you to understand the importance of your own mental health. This technique does not take much time and can be done during breaks from studies.
