How to stay calm when you feel under pressure.

Today's modern lifestyle can be stressful, and we know that times are hard, and most of us do not feel great. It's essential to find a time for your mental health and take care of yourself regularly. Let's look at some tips on what you can do for yourself today.

What can you do to feel better:

👩‍💻Take a break from the media - It is a new situation for us. It is essential to take a break from the news; otherwise, there is a risk that our heads will become overwhelmed, and we will feel even more fear, anxiety, and helplessness. Remember, your mental health matters!

✨Breathing exercise - This is one of the most straightforward relaxation strategies that can effectively calm your stressed-out body and mind anywhere at any time. There are many breathing techniques. 

For example, box breathing can help:

⁃ Reduce stress 

⁃ Improve mood

⁃ Control emotions 

You can find many videos on Youtube. It's good to begin practicing breathing exercises for 5 minutes a day. If you feel this is too much, start with 2 minutes. Gang, we recommend the VOS.health app, where you can try many breathing exercises. At the same time, the application serves as your personal wellbeing plan. You can track your mood, answer several times a day how you feel, and much more.

In the end, you should try our new class called Destress - Breathwork. Everyone can try it because we still have a FREE trial for 7 days!

🤸‍♀️Movement – Even the little endorphin boost from an excellent workout can turn your whole day around. Try our new plan "Let go" on our training platform train.yogagang.com. Videos are for those who feel stressed, anxious, or worried. Don't forget that we still have a free trial for seven days!

🧘‍♀️Meditation – Remember, the practice takes patience, but you can start with simple meditation. For example, Headspace: Guide to meditation is an animated documentary created for Netflix. The series describes the benefits of guided meditation and offers you techniques to help you get started. Watch the trailer here.

Here are five reasons to meditate:

1. Understanding your pain

2. Lower your stress

3. Connect better

4. Improve focus

5. Reduce brain chatter

And tips on how to start with meditation:

Take a seat – Find a place to sit that feels quiet to you. Andy from Headspace says that you can also lay on the ground.

Set a time limit – If you are a beginner, choose a short time (5 – 10 min or less).

Notice your body – Make sure you are stable and in a position, you can stay in for a while.

Feel your breath – Follow the sensation of your breath. Focus on it.

Notice your mind – Your attention will leave the breath and go to other places. It is ok!

Be kind to your mind – Don't judge yourself and your thoughts if they wander. Just come back to your breath.

Close with kindness - When you are ready, open your eyes. Take a moment and notice how you feel and your body right now. Notice also sounds around you, your thoughts and emotions.

📝Journaling - It can also be helpful for unpleasant feelings. It can help us ventilate them, or by writing, we come to self-knowledge. 

😣First psychological help - If you still do not know how to cope with your feelings, you can contact counseling centers nepanikar.eu/poradna or Linka bezpečí. Don't be ashamed to ask for help from your friend or the Yogagang community. We are in this together.

🎧Listen to your favorite music or podcast – YOGAGANG got a podcast! So make a coffee or do your stretching routine & listen to it now! Available here 👉🏽 https://yogagangshow.buzzsprout.com

🌲Fresh air - Spending just a few minutes in nature when you feel stressed may help you relax. Go for a short walk, or simply sit in nature. 

🛀Take a warm bath or shower – Heat can help sore or tight muscles relax. Warm baths also can elevate your mood, help you sleep better, and help with lower blood pressure.

Some tips from us:

1. Add oils like rose, lavender, or calendula – you can also use them as aromatherapy

2. Keep your phone out of the bathroom

3. Use your favorite candle

4. Add some salt bath, bubbles, or bath bomb

5. Take a warm bath to make it comfortable for you – not too hot!

6. Make your homemade mask, breathe and relax.

7. Play relaxing music

🫖Tea time – We recommend only organic teas if you want quality tea. Here is a bunch of different types of tea that may help relieve stress and anxiety:

• Chamomile – relieves anxiety, helps you sleep

• Green tea – improves mood, energy, and memory

• Lavender tea – has a sedative effect that soothes and calms nerves

• Peppermint – contains menthol, which combats mental stress

• Lemon balm – treats anxiety and sleep disorders

🍪Baking – helps creativity, gives a sense of control, and helps develop patience. Plus, you get to eat your fantastic creation! 

So, these are our tips. You may find that not everything works for you, and that's fine. We are all different, and it is essential to try different ways to calm your mind. Remember, your mental health comes first! Stay strong, we are in this together, and we hope it gets better soon. WE LOVE YOU GANG!