• Manual lymphatic drainage: what it’s for
• How is manual lymphatic drainage performed at home?
• When is manual lymphatic drainage contraindicated?

Massages are a powerful tool to improve health: they help to relax, to relieve pain… One particular type of massage is manual lymphatic drainage (or lymphatic drainage massage), which helps stimulate the lymphatic system, a very important part of our body needed to process and eliminate waste products and toxins.

MANUAL LYMPHATIC DRAINAGE: WHAT IT IS AND WHAT IT IS FOR

Manual lymphatic drainage is a massage technique that, with gentle, slow and monotonous movements, activates lymph (a clear liquid that carries cells that help fight infections and other diseases) and favors the elimination of stagnant fluids in the lymphatic system.

The lymphatic system helps remove waste from our body and, to do so, uses the natural movements of smooth muscle tissue. However, in some cases (either from an operation, some illnesses or injuries) there may be a buildup of fluids in the lymphatic system and lymph nodes, which is known as lymphedema.

• Lymphedema usually occurs in the arms or legs, but can also occur in the abdomen, neck, or genitals. It often occurs as a result of cancer surgery that requires removal of lymph nodes, as in the case of women with breast cancer.

Manual lymphatic drainage has a sedative and relaxing effect and is also used to promote the exit of accumulated waste in the parts affected by cellulite (orange peel), to combat constipation, to improve the immune response or other situations such as:

• Rheumatoid arthritis, to reduce pain, swelling and stiffness in the joints.
• Fibromyalgia, a disease that causes chronic muscle and joint pain.
• Chronic venous insufficiency, which occurs when the veins in the legs do not work properly.
• Lipedema, a disorder of body fat distribution.

MANUAL LYMPHATIC DRAINAGE MASSAGE AT HOME

The ideal for manual lymphatic drainage to be really effective and cover your entire body is to put yourself in the hands of a specialist. However, you can also stimulate lymphatic drainage at home. Remember that the movements (unlike in traditional massages) should be slow and monotonous and that the goal is to gently push the surface of the skin, without using oils or creams.

Manual lymphatic drainage has a sedative and relaxing effect and is also used to promote the exit of accumulated waste in the parts affected by cellulite (orange peel), to combat constipation, to improve the immune response or other situations such as:

• Rheumatoid arthritis, to reduce pain, swelling and stiffness in the joints.
• Fibromyalgia, a disease that causes chronic muscle and joint pain.
• Chronic venous insufficiency, which occurs when the veins in the legs do not work properly.
• Lipedema, a disorder of body fat distribution.

MANUAL LYMPHATIC DRAINAGE MASSAGE AT HOME

The ideal for manual lymphatic drainage to be really effective and cover your entire body is to put yourself in the hands of a specialist. However, you can also stimulate lymphatic drainage at home. Remember that the movements (unlike in traditional massages) should be slow and monotonous and that the goal is to gently push the surface of the skin, without using oils or creams.

WHEN IS MANUAL LYMPHATIC DRAINAGE CONTRAINDICATED?

Manual lymphatic drainage is not advised in the following cases:

• If there is heart disease.
• In case of renal insufficiency.
• When there is an infection.
• In people with blood clots.
• In case of acute cellulite.

In the other situations, manual lymphatic drainage is not often causing adverse effects, but some people may experience headaches, nausea, and fatigue.

The post Manual lymphatic drainage: benefits and how to do it at home appeared first on FreeLifeHealth.

• Strength exercises: advantages of practicing them at any age
• What happens if muscles are not used?
• Why do strength exercises
• Golden Rules When Using Weights in Home Strength Exercises
• How to optimize strength training sessions
• Home strength exercises for each area of the body

Any action we do, get out of bed, wait for the bus, sit down, read while holding the book with our hands, have a cup of tea, paint a picture, go hiking … Everything requires strength to a greater or lesser degree.

The main responsible for reacting and transmitting forces is the musculoskeletal system. When we train it, we can relate better to the environment.

STRENGTH EXERCISES: ADVANTAGES OF PRACTICING THEM AT ANY AGE

Most machines do not improve with use. An old city bike does not become a racing bike with 18 or 27 gears no matter how high a speed we subject it; A pocket calculator does not become a supercomputer no matter how many mathematical problems we solve with it.

The human body is different. The muscles are renewed every five years and if I dedicate myself to sports training, legions of novice cells are created and ensure the relay. Without doping, the number of these cells can be perfectly doubled after prolonged efforts.

As scientists, doctors and weightlifters know, the more muscles are used, the stronger they become and that is not only applicable to a young body.

In 1990 a group of scientists from Tufts University (USA) showed that people of both sexes, aged between 86 and 96 years, improved their strength and balance in 8 weeks of supervised training, regardless of how they had treated the body until that moment.

Since then, other studies have shown that training with weights or bodybuilding machines helps restore bone density loss, decreases arthritis of joints, including knees, and moderates’ insulin levels in diabetics.

Naturally, it is not necessary to wait until eighty years old to train with weights and improve fitness. Actually, the best results, always for people who have never exercised before, are obtained when we start practicing with weights from the age of thirty or forty.

WHAT HAPPENS IF MUSCLES ARE NOT USED?

Disused muscles do not stay the same, lack of activity leads to wear and tear and atrophy.

Hard work does not bring them wear, on the contrary, they become not only stronger, but bigger. It’s a surprising result, something scientists don’t fully understand. Somehow the muscle cells sense how they are used and remodel themselves to cope better with the work.

This effect, as has been proven with astronauts, only happens when we are in gravitational orbit, not when we leave it.

The body of all animals does a hard job that goes unnoticed: it is animated by the gravitational force.

Gravity is not only a force, it is also a signal, a sign that speaks to the body and tells it how it should act. It communicates to our systems and devices how they should be to function more effectively.

It automatically provides the strength of resistance that keeps muscles and bones in shape.

In a zero-gravity environment, muscles atrophy because the body perceives that it doesn’t need them. Those of the hip and back, which are the most used to counteract gravity, can lose muscle mass at a rate of 5% per week. Bone losses go at a rate of 1% per month.

WHY DO STRENGTH EXERCISES

A baby, when awake, moves his limbs in the crib, investigating the limits of his movement without knowing it. And, when we give him the finger of one hand, he clings to it tightly. It is his way of feeling the body.

This is how we do it, also when we grow up, because the easiest way to feel the body is by making strength.

What has a positive side: when we finish a weight training, we feel invigorated, capable, full of confidence and with the most marked figure.

And a negative, which can act against us by taking the effect for the cause: wanting to feel vigor, confidence in ourselves and capacity only with strength exercises, without realizing that with an excess of training we lose sensitivity, dexterity, expression, capacity for perception and we are filled with strength, but brute.

It is what has given force a bad name, considering it in some circles as a lack of intellect and being associated with violence.

The ideal force for an individual is the one that allows to endure and move one’s own body, which will be useful in the event of any setback (for example, avoiding the impact of a fall, transporting the shopping bag or pushing a revolving door).

Therefore, beyond this controversial issue, if strength exercises are performed with moderation, they have great advantages:

• They lighten the burdens of everyday life. A friend told me that she needs help removing the parking brake from the car every time her son or another man has picked it up. Being able to move that brake is fundamental for her.
• They improve physical health and not only increase muscle strength but also that of tendons and ligaments.
• They improve the flexibility of the joints.
• They reduce fat and increase muscle mass.
• They lower blood pressure.
• They produce positive changes in cholesterol.
• Improve glucose tolerance.
• They form and shape the figure of the body in a visible way. Even after the first day of training we can observe how our muscles have grown and the fofa meat is transformed into tight muscle.

This last quality becomes danger, when the force is not at the service of an activity or health but of what can be seen. Whoever only has the restraint of himself in what he sees and not in what he feels, ends up a slave to what he seems to be and moves away from what he is.

The difficult balance point is between being strong and being strong, between feeling good and looking good. It is the harmonic point in which we know how to apply different degrees of force according to the activity we perform.

We can exert a powerful force when we need it, but also have dexterity and know how to use the fine mechanisms of the body: the ability to thread a thread on the needle to sew, fix a clockwork or write a letter.

Have the sensitivity to adapt to the environment and know how to perceive our needs and those of our peers. No force can match that of the perception and expression of feelings.

In this regard, let us recall the words of Gandhi: “The most powerful force available to the world and the humblest is love.”

Two ways to measure excess weight training are breathing and voice.

When performing an exercise or finishing it breathing does not reach through the diaphragm to the belly, we must reduce the weight we use or the repetitions.

We will also do it when we have a hoarse or irritated (darkened) voice after training.

GOLDEN RULES WHEN USING WEIGHTS IN HOME STRENGTH EXERCISES

• If you are over 35 years old or have any injuries or physical difficulties, consult a doctor before starting the program.
• Wear appropriate footwear, especially if you train standing up.
• Use weights that are in good fastening condition, especially if they are adjustable weights.
• Keep your back straight when lifting weights. Watch when you move them or take them: everything is part of the training.
• Start by doing a run of 10 to 15 repetitions of the exercise for each muscle. When you gain strength do two or three sets resting a minute between exercises. The fewer repetitions and more weight, the more muscle volume.
• Spear when you make the effort to lift the weight. Don’t breathe quickly: it will cause hyperventilation. Do not hold your breath when working with heavy weights: it can raise your blood pressure, make you dizzy and lose control over weights.
• Visualize internally the work that the muscles do while training with weights: it increases the effectiveness of the exercise and physical strength.
• Don’t exercise the same muscles more than three times a week.
• Don’t try to lift more weight than you can.
• If you feel pain, immediately stop exercising for a few weeks or try less weight. If it persists, consult your doctor.
• From time to time visit a teacher to show him what you do and avoid the vices of practice.

HOW TO OPTIMIZE STRENGTH TRAINING SESSIONS

• Preheating. You start by warming up the body and never exercising directly with weights. For 5- or 10-minutes jump rope, run with or without displacement, do athletic walking.
• Progressive pace. We start small and add rhythm, for example with music. At the end of the weight exercises we walk, gradually slowing down and when we notice that the pulse returns to normalize, we stretch, to finish with a re-laying exercise on the floor, feeling the weight of the body and breathing.
• To prevent injuries and intensify and increase the benefits of strength and aerobic exercises, warm-up, cool-down and relaxation are essential.

HOME STRENGTH EXERCISES FOR EACH AREA OF THE BODY

TRICEPS AND SHOULDER EXTENSION

1. Open your legs wide and turn both feet to the right, slightly bending the right knee and tilting the trunk towards it, resting the right elbow on the thigh. The left arm remains glued to the body, stretched, holding the weight at hip height.
2. With your elbow fixed to your side, drop your forearm and weigh it at a 90-degree angle and return to the starting position. You’ll have to work hard to keep your elbow glued to your body.
3. Perform a set of repetitions with each arm. Throughout the exercise keep your spine straight.

WORKING THE BICEPS WITH THE WEIGHTS

1. Standing, with his legs slightly bent, bend his elbow and raise the weight of his right hand gradually turning his hand and weigh in the direction of the biceps. As you lower your right arm, your left arm goes up, and vice versa.
2. With this alternation he repeats the exercise. Focus on keeping your elbows fixed, you can also stick your back to a wall so you don’t move it.

GAIN STRENGTH IN THE UPPER AND MIDDLE BACK

1. Bend the trunk by the hip joint, forming a straight line with trunk and head. Drop your arms with the weights, perpendicular to the ground.
2. Raise your arms in a cross and lower them again. You can also take the weights back or up, but always keep your back straight and make abdominal force in the direction of it.

EXERCISE FOR STRONG THIGHS AND BUTTOCKS

1. Standing, with the weights fastened, the arms slightly bent by the elbow and the feet separated the width of the hips, take a long step forward and when you have your foot on the floor, allow the knee to bend until the thigh is parallel to the ground.
2. Return to the starting position and perform the movement with the other foot. Repeat the process several times.

STRENGTHEN CHEST, SHOULDERS AND ARMS

1. Lie on the floor with your feet apart at a distance greater than your pelvis. Lean on the palms of your hands and the tips of your feet to lift yourself up to stretch your arms.
2. The back must be straight and aligned with the legs and head: the three will move in block when we flex our arms towards the earth, without ever touching it.
3. The bending is done in two seconds and raised in one. If you can’t lift your body, support your tibias.

EXERCISE THE UPPER ABDOMINALS

1. Lie on your back and raise your feet, keeping your legs bent at a 90º angle and crossed at the ankles, with one foot on the other.
2. Place your fingers on your temples, elbows forward. Raise your head and neck toward your chest so that your face faces your thighs, and roll your torso until comfortable.
3. Move your elbows until you try to touch your knees. Rewind your torso without touching the floor.

TO STRENGTHEN LEGS, THIGHS AND WAIST

1. Stand on your side on the floor, with your left leg bent and your trunk raised thanks to the support of your left forearm and hand.
2. Elevate the hip, putting strength on the abdominal muscles and stretch the right leg in the air, raising it and lowering it. The whole body should be aligned with the right leg.
3. Repeat it to the other side.

STRENGTH EXERCISE FOR CALVES AND FEET

1. Standing on a step with your feet parallel and the distance from your hip, rest only your toes and the pad of your feet on the step.
2. In this position, move your foot until you stand on tiptoe, as much as you can and go back down.
3. Stand on tiptoe in one second and go down in two, allowing your heels to drop to the maximum.

BODY MUSCLES AND MUSCLE GROUPS

Of the approximately seven hundred muscles of the body and according to their functionality four classes are distinguished:

SKELETAL OR LONG MUSCLES

They are linked to the bones by tendons located in the extremities and trunk. They collaborate with the bones to give the body strength and power.

They are very visible and allow the displacement or movement of large masses. With them, we play a game of beach soccer, run down the mountain, get off the train, climb the stairs, sweep, swim, dance, jump or walk.

They are, for the most part, volunteers, because we can control their movement.

There are many different shapes and sizes, which allows them to perform different functions.

Some of the largest and most powerful are those we have in the back, which together with the abdominals and those of the legs form a complementary system that allows us the erect position.

To do this, some relax while others contract, sometimes in opposition; If we stand it is because they are tightened in the opposite direction and, although it seems paradoxical, their efficiency is maximum. All these antagonisms, fortunately, are not conflictive, but can be advantageous, if regulated, and in that our body is a specialist.

To walk, we need to activate 54 muscles, all at once.

It is enough that a muscle stop acting or does so with a few tenths of a second of delay so that we arrive stumbling or staggering to the kitchen, where our chamomile infusion cools.

FACIAL MUSCLES

They are those of the head and neck, which allow us to chew, see, smell, speak, blow, whistle, laugh, cry and with which we express feelings and moods: sadness, joy, surprise, love, fear …

They also allow us the relationship with the environment and the organism.

They are not big, but small. A simple smile sets in motion in a very well-coordinated way, 17 small muscles of the face. A kiss on the mouth mobilizes 29, of which 18 are only for the tongue.

Without forgetting those that produce the voice, located in the neck, which are reflexes and are regulated with our physical and mental state and that of the environment (excess cold or heat), as professional singers know.

VISCERAL MUSCLES

They are, for the most part, involuntary and are distributed throughout the interior of the body:

• in the stomach and digestive system so that the food we eat advances, facilitating digestion;
• in the walls of veins and arteries and the entire circulatory system, where they open or close blood capillaries. They include the king of them all: the heart.
• In the urethra where they prevent us from urinating unexpectedly;
• in the womb helping us to be born, etc.

HAND AND FOOT MUSCLES

Prodigy of skill and dexterity that receive the ultimate impulse of the long and skeletal muscles, of the thin ducts of the blood and where we find the nerve terminals that receive the orders of the central nervous system to be able to write, caress, hold the keys or play a musical instrument.

All of them are in action, forming a network of interrelationships that facilitates the functioning of my body as an organism, in which the parts cannot be isolated. When we activate any muscle, all body systems are activated to a greater or lesser degree.

The post Strength exercises at home: how to strengthen each muscle group appeared first on FreeLifeHealth.

To build strength and endurance and stay fit you don’t need anything more than your own body weight. This is based on calisthenics, a type of exercise that has its origin in ancient Greece and has become popular again in recent years with the proliferation of circuits to train in many parks. But you can also practice calisthenics exercises at home.

CALISTHENICS: WHAT IS IT

The word calisthenics comes from the Greek: kallos (beauty) and sthenos (strength). It is a type of exercise in which the person’s body weight is used, without using equipment or equipment (only in some exercises you may need a jump rope or a fixed bar).

The goal of calisthenics is to overcome the resistance offered by the weight of your own body and the exercises are performed with different levels of intensity and rhythm, which you can increase as you practice. It can both serve as a warm-up to perform another sport or be the training itself.

CALISTHENICS AT HOME: EXERCISES

Unlike other exercises that focus on a single area of the body, the exercises practiced in calisthenics involve many muscle groups at the same time.

Some of the most characteristic calisthenics exercises you can do at home are:

SQUATS

With this type of exercise, the quadriceps, adductors, hip muscles and buttocks are worked. To practice squats:

1. Stand upright, with your body straight and your feet a little apart (a little more than shoulder width).
2. Go down by flexing your hips, knees and ankles at the same time (as if you were going to sit, hence the name).
3. Return to the starting position and repeat the squat.

Variants of squats include jumping, opening the legs to the sides or incorporating weights.

PUSH-UPS

Push-ups work the muscles of the upper body (pectorals, triceps, deltoids…) and also activate the core and lower body.

There are many different types of push-ups (holding only with one arm, with your fists, clapping between each push-up …). To perform basic push-ups:

1. Lie face down, body straight, arms outstretched, and hands on the floor.
2. Bend your elbows and lower them until they are at an angle of 90 degrees or less.
3. Next, squeeze the chest muscles and push back to the starting position (keeping the body straight and stable at all times).

STRIDES

Strides are a basic calisthenics exercise to work the legs, buttocks and core and improve balance and coordination.

1. Stand upright, with your legs slightly apart (about hip height) and your arms in a jug (you can also leave them stretched, close to your body).
2. Take a step forward (neither too long nor too short), keeping your back straight and your torso perpendicular to the ground.
3. The knee of the leg that is behind should be brushing the ground.
4. Return to the starting position and repeat with the other leg.

PLATES

There are several ways to plank, an exercise that consists of holding a position for a period of time.

To make the forearm plates:

1. Place your forearms on the floor. Your elbows should be in a straight line with your shoulders and your legs stretched and slightly apart.
2. Elevate your body by keeping your back straight and leaving only your forearms and toes in contact with the ground, so that your weight rests on your forearms.
3. Hold the position for at least 1 minute.

With this posture you work the abdominal, pectoral, back and shoulder muscles (deltoids).

BENEFITS OF CALISTHENICS

Calisthenics allows you to develop strength, endurance, flexibility, balance and coordination.

• If you are starting in this practice, the first thing you will notice is how your muscle strength develops. Over time and the increase in the intensity of the exercises, your muscular endurance will also increase and you will begin to notice all its benefits.

The physical results of people who practice calisthenics are believed to be similar to those who perform exercises with weights, with the advantage that calisthenics do not need special equipment and therefore can be performed anywhere.

In addition, several studies support the benefits of calisthenics for health, including:

• A recent study conducted on adults who spend more than 6 hours a day sitting has seen that practicing calisthenics increases muscle strength and balance, which according to the authors could help reduce the effects of aging.
• Another study conducted on 4610 people found that people who perform calisthenics exercise have less risk of low back pain than those who use bodybuilding machines.
• Strength training and calisthenics have also been shown to have benefits for the mental well-being and physical health of older people.

FOR WHOM IS CALISTHENICS NOT INDICATED?

Before starting to exercise it is advisable to consult the doctor if it is suitable for you. This is especially important in case you have an injury (for example, in the back), since it is very possible that the exercises proposed by calisthenics are not suitable for you.

• On the other hand, keep in mind that people who are overweight or obese, or those who are in very low physical shape, may find it very difficult to exercise using their own body weight.

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Turning our mind and home into havens of calms not something we can aspire to achieve overnight. However, gradually implementing a series of habits such as those suggested below can make it easier for us to maintain serenity despite the rush and uncertainty and achieve peace of mind.

9 HABITS THAT GIVE YOU PEACE OF MIND AT HOME

How to achieve peace of mind at home? In a noisy or disorderly environment, it is difficult to achieve the necessary peace to feel relaxed, think clearly and put emotions in order. Some measures help to create a space conducive to calm.

Any home can benefit from having a corner where you can turn around situations dominated by negative emotions. As soon as they overflow, you go to this place to perform a soothing ritual. For example, you close your eyes, take a few deep breaths, light a candle, calmly review your feelings and decide to face the situation with serenity. Humanize your environment.

In the same way, we cannot control what is beyond us and that is a source of stress: the rhythm of life, the pressures of work, generalized uncertainty, the socioeconomic or health situation … But if we want to maintain serenity in the midst of all this hustle and bustle, we can work in our immediate environment.

Apart from the general advice, each person knows what a few minutes of peace bring in the middle of a busy day. Reading, walking, listening to music, playing with children, writing, painting, singing, a hot bath… The possibilities are endless. In this article we give your ideas that can help you, whatever your hobbies and interests.

1. TIGHTEN AND RELEASE MUSCLES

In stressful situations the body increases the production of adrenaline and noradrenaline. These hormones cause the heart and respiratory rhythms to accelerate, as well as the feeling of alertness. It is a physiological response that prepares for a physical solution to the situation: fight or flight.

But in the civilized world there is nowhere to escape, nor does it seem ethical to fight. So, when stress is caused by self-demand, there are only two alternatives: relax or unleash the accumulated energy.

One way to manage situations of acute stress is to become aware of the areas of the body where tension accumulates. They are usually the jaw, nape of the neck, facial muscles, chest, back and legs. Once a tension is discovered, you have to contract the affected muscles even more for a few seconds and then relax them to feel their relaxation.

This can be done at any time, for example, while waiting at a traffic light or in line at the market. After repeating a couple of times, the contraction and relaxation of the muscles will increase tranquility.

The other method of eliminating tension is to direct it against an external object, for example by punching a cushion. But peaceful and intense physical exercise is preferable.

2. TAKE OFF OUR SHOES

Taking off your shoes to walk or rest barefoot whenever you have the opportunity (at home, in the field, on the beach) represents a liberation. The shoe somehow symbolizes the corset of social life, the importance of appearance, the armor that is needed to stomp on, and its sole harbors endless pollutants. It is convenient to rest from all that.

The naked, vulnerable foot aspires to be nothing but itself.

3. TRY TO LISTEN TO SILENCE

The German Dominican Master Eckhart wrote, “There is nothing in creation so God-like as silence.” Every day you should set aside a few moments to experience it.

We can lie down, close our eyes and try to listen to even the slightest noise that occurs around. Then we will hear the silence between the slightest sounds. Afterwards, you can bring attention to the inner silence and enjoy it.

4. MOVE SLOWLY

“Dress me slowly because I’m in a hurry” is a maxim of popular wisdom of universal scope. The chain of events is obvious: stress leads to acceleration and acceleration to errors and inefficiency.

In addition, the speed of thought and behavior – the result of the activation of the sympathetic nervous system – allows many fronts to be opened, but none to be addressed in depth. It’s like trying to put on your shoes, jacket and hat at the same time, which can lead to a comic scene, seen from the outside, and tragic if you are the protagonist.

It is advisable to put on the handbrake, that is, to start the parasympathetic nervous system, which is responsible for relaxation.

It can be done by doing everything more slowly during the day, which means putting more attention and precision, and less anxiety, whether at work or at the time of picking up the table and washing dishes after dinner. It is convenient to get used to cooking and eating slowly. To speak slowly, to listen to the reasons of others before exposing their own and not to get upset by a red light.

But above all it implies dedicating more time to the essential, not letting oneself be dragged by the banal. For example, we can spend time reading emails, surfing the internet or watching a TV show, or we can have tea or take a walk with a friend. The question is: what provides more satisfaction and peace?

A curious phenomenon occurs: by going slower, time dilates and gives more of itself. This is because the experience of the moment becomes more conscious, the perception, clearer, and with it increases the ability to concentrate. This ends up gaining time, since thanks to the new inner tranquility thought and action are harmonized. They become clearer and more structured, so that things are resolved more effectively.

Perhaps there is no better advice than to recover the slowness, because it allows you to rediscover yourself – at a certain speed, the shadow seems that it cannot follow the body – which produces a great feeling of serenity.

5. MEDITATE IN FRONT OF A MANDALA

Hang a mandala on the wall at eye level when you’re sitting. The shapes and colors of mandalas bring order and balance to the mind.

Breathing slowly and deeply, he gazes along the edge of the circle and lets it go progressively towards the center, following an imaginary spiral. The gaze should fly over the image, without stopping to analyze symbols or colors.

6. PUT THE MOBILE IN AIRPLANE MODE FOR AN HOUR

Looking around you can see that mobile phones, consoles, tablets and other gadgets catch the attention of many people when they manage to separate from the computer. The success of these devices lies in an interactivity that is stimulating, even addictive.

It’s worth stopping to think about whether we shouldn’t devote all that time, or at least some of that time, to other, more human things, or just doing nothing. Put your phone in airplane mode for an hour and you will be surprised.

7. ADD ESSENTIAL OILS TO THE VAPORIZER

The aromas reach deep areas of the brain, the least rational, and promote well-being.

It is advisable to have a small oil kit on hand to add a few drops in the vaporizer when necessary.

• Bergamot calms anger and relieves anxiety.
• Geranium relaxes and enlivens.
• Basil centers the mind.
• Black pepper increases the available energy.

8. SPEAK POSITIVELY

People with stress often suffer from the snowball effect: anxiety grows as you descend the hillside. As this “ball” is above all an inner reality, there is a possibility to stop it. It consists of taking distance, stopping time and abandoning the character in front.

This is done by becoming aware of one’s own thoughts, observing them as coldly as if they belonged to someone else. In the inner dialogue there are probably phrases like: “I’m not going to make it”, “How am I going to do this?” or “It’s going to go wrong and I’ll be finished”. They are negative ideas that appear in relation to work or family situations.

After observing, the first step is to automatically change every reproach for a loving word, every pessimistic reflection for one fueled by hope. Ideas such as “Stay calm”, “Do one thing after the other”, “I have already come out of similar situations” or “I must take it as a challenge” serve to dispel anxiety and strengthen you.

At first it may seem that taming thought is a titanic task, but you have to be patient because it works. Its effect must be complemented by the rest of the initiatives in favor of calm.

9. SAY “NO.”

Between the “yes” and the “no” there must be a balance. Accessing all the requests and favors they ask us for makes us look very good, but it takes time and adds responsibilities. It can also make us feel bad if it is about requests that we do not want to attend.

An effort must be made to perceive only what really motivates us and politely reject what is a burden on us.

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