Experiencing stress? Try this quick breathing exercise!
Experiencing stress? Try this quick breathing exercise!
The COVID-19 pandemic has brought challenges in all aspects of our lives. As a small business owner, you may be used to the stress and uncertainty that come from running an enterprise. The pandemic has added new challenges to this, and many of us are feeling the effects.
At the SME Response Clinic, we are offering a few tools for dealing with stress and uncertainty. The first is a short exercise that may help – less than five minutes, it is free, can be done anywhere, and does not require any special tools or know-how.
The short exercise involves focusing on your breath, which is a proven way to lower stress in the body. Below is a simple guide:
- Find a comfortable place to lie or sit down. Gently close your eyes and take two or three deep breaths. Breathe in through the nose and out through the mouth.
- Allow the breath to return to its natural rhythm and feel the body’s weight press down where you are sitting or laying down.
- Notice how the body feels. Starting at the top of the head, think about how your body feels from head to toe. Do you feel peaceful? Are you moving around a lot? Are you comfortable? Are you uncomfortable?
- As you breathe in and out, allow thoughts to come and go. If you become distracted by a thought, return the attention to how your body feels.
- After a few minutes, slowly open the eyes again.
It may seem simple, but breathing exercises like these are known to help in challenging times. They can give you a short break from your sense of stress or feelings of uncertainty, which can in turn help you to think more clearly and make better decisions for yourself, your family, and your business.
Let us know if this works for you by emailing us at smeresponseclinic@gmail.com!
Ese wumva uremerewe n’ibibazo? Gerageza ukore uyu mwitozo muto wo guhumeka!
Icyorezo cya COVID-19 cyazanye ingorane zinyuranye mu buzima bwacu. Nk’umucuruzi muto, ushobora kumva uremerewe n’ibibazo cyangwa ukaba utabona neza icyo ugomba gukora mu micungire y’ikigo cy’ubucuruzi. Icyorezo cyazanye n’izindi ngorane nshya kandi abantu benshi muri twe biri kubagiraho ingaruka.
Muri SME Response Clinic turi gutanga inama nke zifasha umuntu guhangana n’ikibazo cyo kumva aremerewe n’ibibazo no kutabona neza icyo agomba gukora. Icya mbere ni umwitozo muto ushobora gufasha umuntu – iminota itageze kuri itanu, ntabwo usaba amafaranga, ushobora gukorerwa aho umuntu yaba ari hose, kandi nta bikoresho bidasanzwe umuntu akenera cyangwa ngo abe azi cyangwa atazi uko ukorwa.
Uyu mwitozo muto ukorwa umuntu yibanda ku buryo ahumeka; ibi bikaba ari uburyo bwagaragaye bufasha umuntu kubaganya ikibazo cyo kumva aremerewe n’ibibazo mu mubiri we. Dore mu buryo bworoshye uko bikorwa :
- Shaka ahantu heza ushobora kuryama cyangwa kwicara wisanzuye. Funga amaso buhoro buhoro noneho witse umwuka incuro imwe cyangwa ebyiri. Humeka cyane winjiza umwuka mu mazuru kandi uwusohorera mu kanwa.
- Humeka ku buryo busanzwe noneho wumve uburemere bw’umubiri wawe butsikamiye aho wicaye cyangwa uryamye.
- Umva uko umubiri wawe umeze. Uhereye ku mutwe ukageza ku mano, tekereza uko wumva umubiri wawe umerewe. Ese urumva ufite amahoro? Ese urumva ugenda uzenguruka hirya no hino cyane? Ese urumva umerewe neza ? Ese urumva utamerewe neza?
- Uko ugenda winjiza umwuka unawusohora, reka ibitekerezo bize kandi bisohoke. Niba hari igitekerezo kikurangaje, ongera nanone utekereze ku buryo wumva umubiri wawe umeze.
- Nyuma y’iminota micyeya, ongera nanone ufungure amaso buhoro buhoro.
Bishobora kugaragara nk’ibintu byoroshye, ariko imyitozo yo guhumeka nk’iyingiyi izwiho gufasha abantu mu bihe bikomeye. Ishobora gutuma umuntu agira igihe gito cyo kumva aruhutse ibibazo bimuremereye cyangwa akabasha kuruhuka ikibazo cyo kutabona neza ibigomba gukorwa, ibyo bikamufasha kurushaho gutekereza neza no gufata ibyemezo byiza byaba ibimwerekeyeho we ku giti cye , ibyerekeye ku muryango we, cyangwa ibyerekeye ku bucuruzi bwe.
Tumenyeshe niba ibi bikora neza kuri wowe utwandikira kuri imeyili ikurikira: musa.kacheche@consumercentrix.ch!
