Posture and stress

Want to learn how to upgrade your mod in just 2 minutes? Sometimes we can feel stressed and very anxious. Now I will tell you how you can deal with this situation before an important job interview, before a presentation. Our emotions affect our body language. When we feel bad, when we are stressed or anxious, we often slouch and shrink in our seat. The space we cover shrinks, we feel the need to hug ourselves. The opposite happens when we feel good. Our footprint expands, the way we sit changes, and we sit more upright. So what does this have to do with our mod? In a study, some ape species take a stance when they feel good and strong, and they exhibit the same in human beings. Imagine, when you win the match, when you win, what is the first move you make when you become the champion, the same thing is done by humanoid ape species. So what do you think it has to do with it? Let me explain right away. A few minutes after taking this pose, it is determined that the hormones related to strength in the blood of the animals go up, and the hormone cortisol, which is related to stress, goes down, and they wonder if this is the case in humans, and they do tests and experiments. People in group 1 chose the power stance. 2. The people in the group are those who sit in a more closed chair. Then their hormones are measured again, and it seems that those in the upright sitting group had lower stress levels and higher feel-good hormones. Accordingly, the first thing we should do in anxious situations is to stand upright and smile.

BREATHING EXERCISE: If only there was a magic wand and when you are angry, stressed or worried, it would be easy if you could just touch it and relax, wouldn’t it? Coping with stress is one of the most important problems of today’s modern people. At the same time, we try to cope not only with stress, but also with anger and anxiety. Those who can cope with such feelings are more successful both in their business life and in their relationships than other people. In addition, their health is better than other people. So how do we say this? We worry about many things, we are sad and angry about many things. What we are going to do is very simple. I will talk about a very effective technique that you can apply for 10-15 minutes every day, in which you can see very serious differences in yourself in about 1 month, and even if you make this a lifestyle and spread it over a lifetime, almost even our character will change. I have been using this technique for about 6 years and I have seen its incredible benefits. It has even become a habit for me now. Apart from conscious times, I started to do it unconsciously. There are numerous scientific studies on the effects of breathing exercises on the brain and body. In general, there are many videos and articles of breathing exercises on the internet. What I am going to write to you is the sufi breathing exercises that I have used and experienced for 6 years. It is a breathing exercise used by Sufi whirling dervishes. According to research conducted at Marmara University, brain MRIs of whirling dervishes who have been using this exercise for many years are examined, and as a result, positive changes are observed in their brain structures. So how do we do it? It is a method that will be formed by working like exercises in positive thinking, by doing physical exercise. Thanks to this method, you will experience immediate relief and even if you do this for longer than 10 minutes and regularly, you will not get angry easily and you will not get stressed easily. Your inner peace will increase and you will be able to control your stress and impulses more easily. Sufi breathing exercise; It is a nasal exercise. For this, your nose must be open, while breathing in for 4 seconds and exhaling for 8 seconds. It is a difficult exercise. I recommend you to do it lying down at first, but remember, our body will get used to it as we do it. At first, you may fall asleep as your muscles will relax. But then you will get used to it and you will start not diving. At first, you can do this exercise as 4-4. It doesn’t matter, stretch it as much as you can. Count to 4 while inhaling and count to 8 while exhaling. In fact, it is very simple, when you do this for 10 minutes every day, even our breathing will start to become healthier. We will breathe more deeply and slowly, and we will increase our oxygen intake. You will have developed the parts of our brain that can control emotions related to staying calm. In a short time, you will see its effects on both our health and mood.

MIND REVIEWING ( IMAGINE): Another issue in coping with stress is visualization or imagination. The rudest word is to dream. But it is the one that we build by incorporating all the emotions into it. In other words, being able to smell, be able to visualize colors, to be able to re-experience the emotions that we can feel when we can visualize the dream, to imagine something completely colorful and alive. They first tried the task of visualization in the minds of the athletes. Electrodes were placed in the brains and muscles of the athletes involved in skiing, which measure their activities, and it was observed which cells in their brains and which muscles in their bodies were activated while doing this sport. Later, the same athletes were blindfolded and asked to visualize in their minds that they were doing the same sport. Meanwhile, the brain and muscle activities of the athletes were measured. When the two measurements are compared, the same cells are activated in the brain when people actually do any action. This means that if we focus enough and do a strong visualization, our brain can’t recognize the difference between the real and the fictional ones after a while and starts to give the same reactions. How can we use this to be happy; We can close our eyes and imagine where we want to be, which will make us happy, or we can visualize the moment when we have reached the goal we want to reach. If we do this by focusing, our brain cannot distinguish whether it is fantasy or reality, and our brain begins to give the same physiological responses. We start to feel more relaxed and happier, and we become more motivated about our goal. After the breathing exercise during the day, you can make a mental visualization.

HOW CAN YOU GET OVER THINKING? Many of us have hundreds of thoughts from the past running around in our minds. We live with hundreds of thoughts in our minds at every moment, and we are trying to do our job at that moment. The biggest problem for people living in the city is not being able to stay in the moment, excessive anxiety or tiredness that they cannot understand. In fact, most of the time, one of the reasons for this is that thoughts about the past or the future cause fatigue and forgetfulness in us after a while, perhaps most often it leads to depressive thinking and anxiety. The thoughts in our minds are either the regrets of the past, the anger or the longing, or the worries of the future. So we don’t stay in the moment.

SO HOW CAN WE STAY IN THE MOMENT? Being able to be in the moment with my feelings, thoughts, sensations and experiences means being aware of that moment and not thinking about anything about the past and the future at that moment. For example, Ayşe goes for a walk and at that moment, she feels the ground completely with her feet on the ground, she realizes the sensations that the wind creates on her skin while waving her arms. At that moment, she notices the birds singing, the green of the trees, the colors of the flowers and the scents. But at that moment, he hears the sound of the saw, and he turns to that sound and the man cuts the branches of the tree. Meanwhile, Ayşe suddenly thinks of the broken saw in the house.’ Look, how many times have I told my wife that the saw was broken, she did not fix it. It has been standing in the same place for weeks.’ Ayşe got angry at that moment. She walks but doesn’t even realize where she’s stepping. Is Ayşe at that moment? NO. Unfortunately, Ayşe is disconnected from the moment and cannot stop herself from thinking about her husband’s mistakes. We can even be clumsy at such times. This is all because of the density in our heads. So how does Ayşe walk if she is not present? What does automated behavior mean? If you do something over and over again, after a while, you can do it without paying attention to it. For example, people who constantly use the keyboard can now use the keyboard without looking. So it writes automatically. So why does the brain do this? Our brain tells us that if you do this all the time, then I will make it easy for you. You don’t pay attention to it, it does it automatically, and while you do it, it can do other things. This looks very nice at first glance. You can do many things at the same time. But the downside of being able to do other things at the same time is our reduced awareness. Because on the one hand, it is not easy to pay attention to something else, and in this case, it is inevitable that we will experience minor accidents or mental fatigue. As awareness decreases, we look at the events about ourselves and our environment, but we cannot see, we hear, but we cannot listen. Most of us live our lives with routines, we get up at the same time, eat the same things, go to the same place on the same road, do the same things at work or at home, then we come home and eat something, do the same things and sleep. In this whole routine, we do automatic behaviors. First of all, you have to realize this. Since I do the same things over and over again, I am almost in a routine, I just act with my habits. If you want to reduce your stress, improve your ability to stay in the moment and improve your constantly distracted attention, you can focus your attention with the mindfulness technique. WHAT IS THE MINDFULNESS TECHNIQUE? It is a very effective technique that will focus your distracted attention, gently re-maintain your scattered thoughts and improve these skills. He says, ‘When doing anything at any moment, observe your full attention, your feelings, your feelings, as if you are an outside person, and notice them without questioning them, then accept them’. When I am in any situation, I observe my body sensations, the data coming from my sense organs, my mood and thoughts at that moment, like an outside eye, and I do not make any judgments. When I observe when I say judging, when a thought comes to my mind, it is not ‘God damn it, I went back to the past again’ because here again there is self-blame and rebellion. On the contrary, the past thoughts came to my mind, it is necessary to observe myself in a completely objective way, not to judge, to accept and realize what is as it is. What will this do? You will realize the benefit of this only when you do it. In fact, it is almost as if the stop button is pressed for other thoughts in our minds, and even the close button is pressed, and your memory is relieved because all other open programs on the computer are closed. You feel as if the mind is empty and you have collected all the negative things in the mind with a broom. In the long run, when you can’t stay in the moment and your thoughts go to the past or the future, you can immediately notice this and return to the moment much more easily. Most importantly, you invest in your mental and physical health. In fact, it is a method that can be applied anywhere. For example, you can apply this technique even while brushing your teeth. Let’s say you are in a negative mood and thoughts are constantly flowing through your brain. In such a case, immediately notice it, name it and label it (I mean, I’m anxious right now, like negative thoughts are running through my brain), but just name it and don’t judge. For example, don’t judge the results like it always happens to me, don’t question the consequences, for example, judge the results like it always finds me, don’t ask the reason for negative thoughts like a constant whirlpool, don’t get carried away, put your name and set boundaries between you. Watch as an outside observer, name it and accept it. Emotions are temporary. You may be feeling anxious, angry or irritable right now. These temporary feelings are temporary due to their physiological structure. There are no permanent feelings. Happiness is not permanent, unhappiness is not permanent. You cannot be happy all the time, you cannot be unhappy all the time. Emotions are your guests. Incomes and expenses. When you get into any emotional state, know that you are something more. You are not those feelings, you are more. When you are completely depressed, remember that this is the guest who has come to your house and you are the host, greet them and bid them farewell. Just as you welcome and say goodbye to guests, do the same to your emotions. Say hello and then goodbye. Not doing this will make it easier for you to accept your feelings.

MEDITATION: With the meditation we will do during the day, we can teach our brain to stay calm. At the same time, we improve our focusing skills. Just like breathing exercises, it allows us to relax momentarily, and if done continuously and regularly, it causes differentiation in the brain and makes you much more calm and serene in general. With the relaxation exercises and breathing exercises performed during meditation, bodily relaxation is provided and our brain descends to the alpha wavelength. You can listen to affirmation suggestions during meditation, as the brain is much more open to suggestions coming from outside at alpha wavelength. When done in this way, it is much easier to process subconsciously. When you first start trying meditation, you may not be able to focus. Other thoughts may come to mind all of a sudden. This is perfectly normal. Do not bore yourself and try to collect your thoughts each time. If you continue to do it without giving up after a while, you will see that you focus much more easily and the thoughts that attack your mind will decrease. In fact, if you can’t, it means your mind needs to calm down more. Because obviously you need help calming your mind. If you can’t, don’t give up, try harder.

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