The professional stress is more present than we think … It is quite difficult today to find surveys on stress and anxiety in general. When you go to the doctor, it is very rare that the reason for the consultation is stress. We do not admit to ourselves that we are stressed and we will consult a doctor to remedy it.
In the United States, the American Institute of Stress estimates that stress is responsible for 75 to 90% of medical consultations and 60 to 80% of accidents at work.
Yet it is the symptoms of stress that push to consult: insomnia, back pain, muscle tension, increased heart rate, and even depressions.
Most of the surveys conducted focus on stress at work. But of course, work stress affects the private sphere and well-being in general.
The cost of work stress is estimated at 1.6 billion euros per year in France (INRS).
For the company, it is mainly about absenteeism, turnover, accidents at work, decreased creativity and productivity and a deterioration of the working environment.
For society, it is mainly the risks of illness and the health costs involved that are taken into account in the calculation of the cost of stress.
For the employee, the consequences are numerous:
According to WHO, France is the 3 rd country to record the highest number of depressions in connection with work.
Stress affects 4 out of 10 employees .
To manage stress, yoga is a solution found! Indeed, it is about harmonizing the body and the mind and focusing on the present moment by combining postures called asana in Sanskrit .
According to Carine Barco, a hypnotherapist and yoga teacher , “While yoga is often practiced as a form of physical exercise, it is first and foremost a science of well-being that seeks the health of the body and the union of the body. physical and the mind .
Yoga is a form of letting go , a moment to yourself in a world that often goes too fast and in which one can quickly feel overwhelmed and stressed.
It’s not just a physical exercise, as Carine Barco explained, it’s a real way of life . The practice of yoga can teach stress management by acting on the relaxation of muscles and spine, on breathing.
Practicing yoga regularly helps to reach a level of serenity and calm important to fight against anxiety and relax.
Forgotten insomnia problems, feeling of heavy legs, muscle tension or back pain. Did you say magic? Almost !
Doing yoga also helps you lose weight .
Yoga requires rigor and discipline just like any exercise.
You have to give some of it, but the game is worth it!
If regular yoga practice is beneficial to the body and mind, there are postures that you can easily perform at home or in the office, as soon as you feel stressed and feel the need.
Here is a series of four postures from hatha yoga (the best known in the West) to relieve tension in 5 minutes .
To warm up gently!
This posture helps concentration and evacuates physical tension .
It’s like pretending you’re sitting on a chair:
This posture stretches the back and helps oxygenate the brain and chase nervous tension.
Think about tilting the pelvis back and let gravity:
Become aware of your breath during exercises.
This posture allows you to refocus your attention by making balance work:
Take an example of a cat that stretches!
This posture is perfect for developing respiratory “flexibility” . It stretches and muscle back to fight against pain:
If you have a little more time, have had a particularly stressful day, have a presentation that makes you nervous the next day or just want to relax, take a real yoga class online.
Sandrine Bridoux, yoga teacher, offers a video to relax with her for 20 minutes .
You are told how to relax with techniques derived from the art of living of yoga .
You do not necessarily need to do postures, sometimes difficult to achieve in the office and / or during a stress episode.
Abdominal breathing is obviously the basis of yoga practice . The relaxation exercises are all based on good breathing.
Known in yoga as pranayama , literally “life force”, deep breathing brings extra oxygen that helps the body to relax.
Breathing deeply stimulates the parasympathetic nervous system, which helps to relieve tension and reduce blood pressure, while fast breathing, synonymous with stress, stimulates the orthosympatic nervous system.
The American Institutes of Health are convinced that visualizing a positive image provokes a reaction of relaxation .
Installed comfortably, just close your eyes and see a peaceful scene (beach, forest, future holidays …). Imagine realizing a future goal is also beneficial and brings calm and well-being!
Apply pressure to limit stress.
According to Sharon Melnick, author of the book Success Under Stress , applying pressure on the joint at the base of the index and middle finger activates a nerve that relaxes the area near the heart, allowing the feeling of stress to leave.
We can always try !
Contract the muscles of the feet as much as possible and then release them. Reassemble gradually: calves, thighs, buttocks, belly, arms, hands ending with the face.
To contract muscles to relax seems paradoxical but it works. It is often recommended for patients who have suffered from depression or anxiety disorders.
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