Anxiety-Relieving Exercises

Anxiety and stress are normal parts of life. People experience anxiety when they're stuck in traffic, before speaking in public and prior to a job interview. Experiencing feelings of anxiety and stress during these times is normal. However, some people feel anxious on a regular basis and suffer from other symptoms of anxiety disorders, such as overwhelming fear and constant worrying. It's important to deal with anxiety in healthy ways in order to prevent or treat anxiety disorders.

Exercise

o    One of the best ways to relieve anxiety is to exercise. It will help you deal with the physical and emotional symptoms you experience when you're too anxious. When you ask a therapist the top five exercises you can do to relieve anxiety, usually exercising will be in that top five. Many people wonder how they can exercise when they're stressed at work, but there is a simple solution. Take a walk around the building and focus on each step that you take instead of focusing on whatever is making you anxious. Another way to exercise at work is to stash a pair of weights under your desk and do a few sets of exercises after a stressful meeting.

Breathing

o    Another simple exercise to deal with stress and anxiety is to focus on your breathing. You can do this at any time, such as while sitting in traffic or during a meeting with your supervisor. Take deep breaths in through your nose and out through your mouth. Focus on your chest rising and falling as you breathe. If your thoughts wander back to the reason you're anxious, don't fight it. Just return your thoughts back to your breath.

Progressive Muscle Relaxation

o    You can also do this technique in most situations. It involves tensing and releasing your muscles one at a time. Start with your toes and move your way up to your facial muscles. Concentrate on each muscle as you go. People can do this while they're waiting in an airport if they're afraid of flying or while sitting at their desk at work. According to the Mayo Clinic, this teaches people to focus on physical sensations and the difference between tension and relaxation.

Visualization

Another way to decrease feelings of stress and anxiety is to use visualization techniques. If you've just had an argument with your spouse or an upsetting phone call with your mother, visualize being in another location. Close your eyes and pick a safe place. Focus on all your senses. For instance, if you love hiking during the fall, visualize the experience by focusing on the colors of the leaves, the smell of the crisp fall air, the chill that nips at your nose and the energy that runs through your body as you walk a new trail

tips for better sleep

Make sure that your bedroom is welcoming for sleep. If you have problems sleeping because of lighting, add dark curtains onto the windows. You can also try an eye mask to help keep bright lights out. If you have a television in your bedroom, make sure it is turned off before bed. Ear plugs can help tune out a snoring partner. Think about the temperature in your bedroom. Is it too hot or too cold? If so, adjust the temperature to a comfortable level.

Eat less before bed. You may be in for a long night if you go to sleep on a full stomach, which can increase chances for heartburn. Try not to eat within 2 and 3 hours before bed. Limit your use of caffeine, which can keep you awake and alert longer than you may desire. Also, reduce your use of nicotine before bed, as it is a stimulant and can keep you up at night.

Use your bed only for sleep and sex. When you do other tasks in your bed, it may become hard for you to allow yourself to rest there.

Daytime exercise can help you get better sleep at night. It is recommended that you exercise 30 minutes per day, 5 days per week. All 30 minutes do not have to be done all at once. Your choice of exercise can vary. Just make sure that you are not exercising close to bedtime. Exercise raises your body temperature, which can hinder good sleep.

Start a bedtime ritual. Gradually slow down your activities before bed. Do quiet, calming activities such as taking a warm bath or reading a book. Meditation or prayer can help you relax so that you can get better sleep at night. As much as possible, try to go to bed at the same time every night and get up close to the same time each morning.

SIAGA

dua tahun kita disatukan di satu kelas yang sama , IPA 3 . rasanya kita sudah menyatu , seperti saudara . kalian semua , seperti mendarah daging untukku .. suka , duka , semuanya sudah terekam menjadi kenangan , sejak  hari pertama kita di kelas sebelas dulu . ketika suasana kelas yang masih asing , ketika baru belajar mengenal di kelas yang baru . sekian lama kita disatukan , baru kali ini aku sadar , KALIAN YANG TERHEBAT !

aku ingin menyampaikan terima kasihku pada kalian , yang telah bersedia menjadi sahabat-sahabat terbaik untukku selama aku ada di SMANSA . terkhusus untuk teman satu mejaku Rizki Indriani , terima kasih telah menemaniku selama tiga tahun ini , terima kasih karena kau telah mengajarkan aku banyak hal . terima kasih juga untuk sahabatku yang lain yang tidak bisa aku ucapkan satu per satu di sini ..

SIAGA .. Satuan IPA Tiga .. kelas paling indah ynag pernah aku masuki , kelas paling aneh sekaligus kelas terkompak . sebenarnya hatiku berat tiap kali aku ingat akan segera berpisah dari kalian semua , tapi mau dikata apa , penantian kita 12 tahun akan di jawab sebentar lagi , akan jadi apa kita kelak , tidak ada yang tau , tapi yang pasti aku sealu berdoa segala yang terbaik untuk kita semua .

wajah-wajah kalian , suara-suara kalian ...ahhh . aku tidak tau mau berkata apa lagi , yang pasti AKU BANGGA PERNAH MENJADI BAGIAN DARI KALIAN . kelak ketika kita telah menjadi orang-orang sukses , ingatlah pijakan-pijakan kita di sekolah tua yang terindah ini , SMA NEGERI 1 BINJAI .. ingat juga , kita pernah di satukan di satu kelas yang kita namai SIAGA ... jangan pernah lupakan aku , MICO ..
aku sangat menyayangi kalian ,, tanpa terkecuali . satu lagi yang terakhir ,

sampai jumpa di kehidupan berikutnya , kehidupan dimana kita telah mampu membanggakan ayah ibu kita . semoga kita lulus dengan nilai yang memuaskan , semoga kita berhasil masuk ke PTN yang kita ingini ..

AKU MICO , DAN AKU CINTA SIAGA .