{"id":1968,"date":"2021-11-02T01:10:44","date_gmt":"2021-11-02T01:10:44","guid":{"rendered":"https:\/\/sphereofinfluence360.com\/?p=1968"},"modified":"2024-01-26T12:33:24","modified_gmt":"2024-01-26T12:33:24","slug":"feeling-tense-3-ways-to-feel-less-stressed","status":"publish","type":"post","link":"https:\/\/sphereofinfluence360.com\/nl\/feeling-tense-3-ways-to-feel-less-stressed\/","title":{"rendered":"Feeling Tense? 3 Ways To Feel Less Stressed"},"content":{"rendered":"<p>How are you feeling&nbsp;at the moment? Loose, limber, relaxed?&nbsp;<\/p>\n\n\n\n<p>Or maybe&#8230;a little neck pain? Sore shoulders, even some tightness in your face, arms, or legs?&nbsp;<\/p>\n\n\n\n<p>Many of us fail to realize when and how&nbsp;we\u2019re&nbsp;tensing up in response to stress. We may think&nbsp;we\u2019ve&nbsp;overdone it at the gym, or slept funny&#8230;until a colleague asks:&nbsp;<em>\u201cWaarom die frons?\u201d<\/em>&nbsp;<\/p>\n\n\n\n<p>Whether&nbsp;it\u2019s&nbsp;nail-biting, clenching, picking, or an odd posture for you, these nervous habits could all be signs of bodily tension. When our minds are under stress, our bodies have some very real somatic responses, and muscle stiffness&nbsp;is a key offender.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Today,&nbsp;I\u2019ll&nbsp;explore the science behind my&nbsp;<em>Bodily Tension Stress <\/em><a href=\"https:\/\/sphereofinfluence360.com\/nl\/store\/\" target=\"_blank\" rel=\"noreferrer noopener\">Coaching Card<\/a>&nbsp;so that you can avoid all kinds of lasting aches &#8211; or worse, sending the wrong message to others (<em>\u201cNo, no! I\u2019m not mad at you!\u201d<\/em>).&nbsp;&nbsp;<\/p>\n\n\n\n<p>Read on for 3 tips that will help you spot tightness early and stop it in its tracks.&nbsp;<\/p>\n\n\n\n<div style=\"height:12px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 Signs Stress Is Making You Tense<\/strong><\/h2>\n\n\n\n<p>While most of us have experienced tight, aching shoulders before, bodily tension can wear more than one disguise.&nbsp;It\u2019s&nbsp;why we often don\u2019t realize we\u2019re unnecessarily tense.&nbsp;<\/p>\n\n\n\n<p>For instance, did you know that our jaw and facial muscles can also tighten up when&nbsp;we\u2019re&nbsp;under pressure? Other warning signs of stress-induced tautness include:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Clenched or&nbsp;balled&nbsp;fists&nbsp;<\/li>\n\n\n\n<li>Tooth grinding or locked jaws&nbsp;<\/li>\n\n\n\n<li>An \u2018overburdened\u2019&nbsp;posture (rather like&nbsp;you\u2019re&nbsp;carrying the weight of the world on your shoulders)&nbsp;<\/li>\n\n\n\n<li>Tired or sore limbs, and&nbsp;<\/li>\n\n\n\n<li>Tightness around the eyes or mouth.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>If&nbsp;you\u2019ve&nbsp;noticed these in yourself, you could very well be tired, worried, anxious, or nervous.&nbsp;&nbsp;<\/p>\n\n\n\n<p>But why does it&nbsp;happen?<\/p>\n\n\n\n<div style=\"height:12px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Muscle Tension: A Stress Reaction<\/strong><\/h2>\n\n\n\n<p>When faced with imminent, or even potential threats, our bodies prime us for survival. Picture boxers in the ring or runners poised to sprint, and&nbsp;you\u2019ll&nbsp;notice all their muscles are ready for action.&nbsp;&nbsp;<\/p>\n\n\n\n<p>These are just a few of the same muscles used in our adrenal fight-or-flight responses. So when we\u2019re stressed, our brains are&nbsp;signaling&nbsp;to our muscles, telling them to tighten. This helped our ancestors&nbsp;prepare us for&nbsp;self-defense&nbsp;against pain or harm, and today, \u2018protection mode\u2019 remains&nbsp;an almost automatic stress response.&nbsp;<\/p>\n\n\n\n<p>Because you probably&nbsp;don\u2019t&nbsp;want to fight your boss or sprint away from that presentation, I\u2019ve created the&nbsp;<em>Bodily Tension Stress Coaching Card<\/em>. Now,&nbsp;I\u2019ll&nbsp;show you what to do about it.<\/p>\n\n\n\n<div style=\"height:12px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3 Tips for Releasing Bodily Tension<\/strong><\/h2>\n\n\n\n<p>So bodily tension is a near-automatic defense mechanism &#8211; but that&nbsp;doesn\u2019t&nbsp;mean you can\u2019t resolve it.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Noticing your own \u2018primed\u2019 muscles is the first step to consciously releasing this tension, and loosening up early, can help you avoid the&nbsp;stiffness&nbsp;that comes from holding uncomfortable positions over time.&nbsp;<\/p>\n\n\n\n<p>These 3 tips will help you unwind.<\/p>\n\n\n\n<div style=\"height:12px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-text-color\" style=\"color:#7e3191\"><strong>1. Pull A Face!<\/strong>&nbsp;<\/h3>\n\n\n\n<p>Perhaps&nbsp;it\u2019s&nbsp;surprising, but our facial muscles can suffer a lot from bodily tension, especially in the forehead and jaw.&nbsp;<\/p>\n\n\n\n<p>Pulling a silly face gets your eyes, mouth, and cheeks moving, meaning you can target and loosen tense muscles specifically.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Try challenging yourself to pull as many ridiculous faces as you can:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Balloon your cheeks&nbsp;<\/li>\n\n\n\n<li>Stick out your tongue&nbsp;<\/li>\n\n\n\n<li>Wiggle your eyebrows&nbsp;<\/li>\n\n\n\n<li>Yawn, sigh, gulp like a goldfish, even&nbsp;<\/li>\n\n\n\n<li>Twitch your nose like a rabbit &#8211; how many ways can you move your chin,&nbsp;forehead, and lips?&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>You can give your face a gentle massage afterward to see if the tension is&nbsp;released, and&nbsp;throw in a&nbsp;temple massage for the extra relaxation factor.&nbsp;<\/p>\n\n\n\n<div style=\"height:12px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-text-color\" style=\"color:#7e3191\"><strong>2. Chew Some Gum<\/strong>&nbsp;<\/h3>\n\n\n\n<p>Another surprising tip I found from Cardiff University experts is to chew gum &#8211; gently, of course.&nbsp;<\/p>\n\n\n\n<p>According to CU researchers, the physical motions involved in chewing gum can help:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Combat tiredness&nbsp;<\/li>\n\n\n\n<li>Lower feelings of anxiety&nbsp;<\/li>\n\n\n\n<li>Decrease depression, and&nbsp;<\/li>\n\n\n\n<li>Boost our mood.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>It\u2019s&nbsp;possible that this works by stimulating the neurochemical pathways linked to relaxation, or even by increasing cerebral blood flow &#8211; but however it has an effect, chewing gum can work almost&nbsp;any time, anywhere.<\/p>\n\n\n\n<div style=\"height:12px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-text-color\" style=\"color:#7e3191\"><strong>3. Listen&nbsp;To&nbsp;Your Body<\/strong>&nbsp;<\/h3>\n\n\n\n<p>Moving downward from your face, you can target tension in the rest of your body by&#8230;listening to it.&nbsp;<\/p>\n\n\n\n<p>More accurately, by tuning into the physical areas where&nbsp;you\u2019re&nbsp;carrying stress, so that you can give them the TLC they need to release tension.&nbsp;&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>First,&nbsp;you\u2019ll&nbsp;do a&nbsp;<em>head-to-toe body scan<\/em>: Sitting or lying down comfortably, take a few slow breaths. Once you feel a little more relaxed, close your eyes and begin to \u2018scan\u2019 your body from the head down, noticing the sensations in each&nbsp;part without judgment. Moving from your crown down through your forehead, temple, eyes, ears, nose, cheeks and more to your toes, where do you feel comfortable? How about tight? Heavy? Warm or cold? Repeat back up and down as many times as you like, taking your time.&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol class=\"wp-block-list\" start=\"2\">\n<li>You\u2019re now in a better position to&nbsp;<em>identify tension,&nbsp;<\/em>and you can mark down any key focus areas on&nbsp;<strong><a href=\"https:\/\/sphereofinfluence360.com\/wp-content\/uploads\/2021\/03\/Luister-naar-je-lichaam-v2.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">this chart<\/a>.<\/strong> If you make&nbsp;<em>Listen&nbsp;To&nbsp;Your&nbsp;Body<\/em>&nbsp;a habit, you may notice particular spots pop up repeatedly.&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol class=\"wp-block-list\" start=\"3\">\n<li>Finally<em>, breathe, relax, and shake it off.<\/em>&nbsp;If you\u2019d like to target any particular zones you identified, you\u2019ll find more helpful exercises in my&nbsp;<em>Listen&nbsp;To&nbsp;Your Body<\/em>&nbsp;PDF above.<\/li>\n<\/ol>\n\n\n\n<p><\/p>\n\n\n\n<p>A final word &#8211;&nbsp;while these 3 tips can be great short-term solutions to stress-related symptoms,&nbsp;they\u2019re&nbsp;also a brilliant starting point for further work.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Heightened physical awareness will not only help you <a href=\"https:\/\/sphereofinfluence360.com\/nl\/stress\/\" target=\"_blank\" rel=\"noreferrer noopener\">recognize the warning signs of pressure<\/a>, but it will also put you in a prime position to start identifying its triggers, so you can resolve stress for the long-term.&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>How are you feeling&nbsp;at the moment? Loose, limber, relaxed?&nbsp; Or maybe&#8230;a little neck pain? Sore shoulders, even some tightness in your face, arms, or legs?&nbsp; Many of us fail to realize when and how&nbsp;we\u2019re&nbsp;tensing up in response to stress. We may think&nbsp;we\u2019ve&nbsp;overdone it at the gym, or slept funny&#8230;until a colleague asks:&nbsp;\u201cWhy the frown?\u201d&nbsp; Whether&nbsp;it\u2019s&nbsp;nail-biting, [&hellip;]<\/p>","protected":false},"author":3,"featured_media":1966,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[48,41],"tags":[536,541,533,535,540,529,40,537,538,231,539,354,61,534,524],"class_list":["post-1968","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-stress-cards","category-stress-management","tag-body-awareness","tag-chewing-gum-for-stress","tag-facial-muscle-relaxation","tag-health-tips","tag-listening-to-your-body","tag-nicolien-dellensen","tag-personal-development","tag-physical-tension","tag-reducing-stress","tag-relaxation-techniques","tag-self-care","tag-sphere-of-influence-360","tag-stress-management","tag-stress-response","tag-wellness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Feeling Tense? 3 Ways To Feel Less Stressed - Sphere of Influence 360\u00ba<\/title>\n<meta name=\"description\" content=\"Bodily tension is a near-automatic defense mechanism. 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