Do you pay much attention to the way you breathe? Practicing mindful, focused breathing, even for just ten minutes a day, can reduce stress and bring relaxation. Slow, deep, rhythmic breathing causes a reflex stimulation of the parasympathetic nerve system, which results in a reduction in the heart rate and relaxation of the muscles.
Most say that visualization only works in an athletic standpoint, but it can be used in your daily life to relieve your stress and performance anxiety. It enhances preparation and adds more power to your physical and mental efforts. Visualization has been shown to impact motor control, attention, perception, planning, and memory, priming your brain for the success in what you want to achieve. The simple strategy of visualization frees the mind from negativity and mental chatter because it requires mindfulness, creativity, and focus.
Each distraction that comes into your head with a mission of harnessing control of your attention. Instant gratification gives our distraction our attention. The solution: understanding how mindfulness helps you achieve you goals and then manage these distractions.
Some days you may be too distracted in your work that you may not be paying attention to your emotions. You may not notice stress, frustration, or physical symptoms. To take a few minutes to step back, tune into your moods, understand your emotions, and work to change them will upgrade your quality of work.
Listening to music is a great mindfulness habit that can reduce stress (I do this one myself). Taking a break to listen to music for a minutes a day can help you return back into a peaceful, happier, and more positive mood. It also tends to help your productivity.
After a long, hard day, I am sure you are ready to get cozy in your bed, but maybe something from out day has been bothering you. Instead of trying to brush it off and go to sleep, try journaling. Journaling is a great way to release stress and get a better nights sleep.