Trevedan, Inc

05/26/2025

05/05/2025

Mindfulness Based Stress Reduction
#6 - Breathing with Affirmations
Affirmations, along with breathing, form an effective technique that combines the relaxing properties of breathing exercises with the power of positive affirmations. Such rhythmic and mindful association with certain words or phrases can further enhance relaxation and mental coherence.
For example, imagine taking a deep breath while internally saying, ‘I am centered and relaxed. ' As you breathe out, imagine releasing all the stress with the phrase, ‘I release all the tension.’ This form of breathing helps one manage one's breath as well as maintain a positive and present-oriented attitude, which is helpful in relieving stress and enhancing emotional health

04/02/2025

Mindfulness Based Stress Reduction
#5 - Visualization
One of the techniques that can help one be more mindful, especially when dealing with stress, is the technique called visualization. It involves creating an idyllic picture in one’s mind, usually a scene like a sandy beach or thick greenery. One then loses himself in the image produced. Similarly, people who practice revising images of pleasant places or pleasant events are able to calm down, lift their mood, and even relax their body as well. In sports, such visualization methods are often practiced by sportsmen and sportswomen in order to enhance their performance, which proves how useful they are in different areas, including sports and mental health.

03/26/2025

Mindfulness Based Stress Reduction
#4 Mindful Eating
The act of eating is being mindful of every action performed while having meals. Eating every bit of the meal does not simply mean swallowing it as fast as possible; instead, it focuses on enjoying the various tastes, smells, and sights that the meal offers.

03/21/2025

Mindfulness Based Stress Reduction
#3 MINDFUL WALKING
Mindful walking, or “walking meditation,” requires taking conscious and deliberate steps that bring the practice back to the body. This means feeling the movement of the legs, ankles, knees, and arms, the vertical ground reaction forces acting under the feet, and the breath cycles.
Practicing mindful walking is different from walking normally, as the emphasis is now on every step and breath. Mindful walking differs from normal walking as the pace is more composed, locked into the feeling of the body and the present moment. Regular walking is habitual and narrows down the focus to the endpoint only.
Regular mindful walking lowers stress, boosts mood, improves focus, and deepens the mind-body connection.

03/18/2025

This is the second in a series of 9 mindfulness based stress reduction techniques. Consult with your medical professional before practicing this technique.

2. Progressive Muscle Relaxation
Progressive muscle relaxation, or simply PMR, is a technique aimed at reducing physical and psychological stress by tensing and then relaxing various muscle groups in a specified order. It helps direct focus on each muscle group to induce relaxation and relieve stress and tension in the body. PMR strives to achieve relaxation and mental peace while simultaneously decreasing muscle tension and rigidity. The technique is practiced by stiffening the muscles for a short duration of five to ten seconds and then letting go of the stiffness gradually. In simple terms, PMR trains the individual’s brain in a manner that relaxes the body before any tense muscle bursts. In stress and anxiety management, PMR is often incorporated into cognitive behavioral therapy (CBT) treatment techniques and mindfulness-based stress reduction (MBSR) courses.

03/18/2025

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02/28/2025

MINDFULNESS BASED STRESS REDUCTION

9 Mindfulness Stress Reduction Techniques

Discovering effective mindfulness stress reduction techniques will help you manage stress and improve your overall well-being. Over the next several days we will post 9 valuable practices to help you improve your energy to higher mental states in your daily life. These are suggestions only and do not constitute personal therapy or training.

1. Mindful Breathing
One of the most valuable strategies for relieving mental stress and anxiety is mindful breathing.
The straightforward method of performing this exercise is to avoid all unwanted subjects, assume a relaxed pose, whether seated, upright, or horizontal, and shut one’s eyes. Then, begin with the practice of breathing: breathe in through the nose deeply for 3 seconds, hold the breath for a count of 2, and afterward exhale through the mouth for 4 seconds. Appreciate how the breath is going in and out through the chest.
If your thoughts stray, softly return them to your breathing. You can count your breaths to help you focus more.
When regularly practiced for 5-20 minutes each day, mindful breathing improves calmness and clarity of mind by observing the natural rhythm of breathing. Even a short daily practice can have long-term benefits for one's physical and mental health.

Look for more stress relieving practices in the coming days.

02/07/2025

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02/05/2025

KEYS TO MANAGING STRESS #6

Plan Pleasant Activities.
Research has shown that the things we do affect the way we feel. When you spend time in activities that you find relaxing, enjoyable, or just plain fun, you tend to feel less distressed and happier. For many people, life demands seem to replace pleasant activities. If you notice this happening to you, it’s time to plan for positive time.

01/20/2025

KEYS TO MANAGING STRESS #5

Practice Deep Breathing.
It’s one of the fastest ways to deal with stress in the moment. Use deep breathing to gain control over stress, anxiety, and panic. It is also effective for managing depression and emotional responses, and can even be helpful for some medical conditions. The more you practice, the better you will become at managing stressful situations.