STOP STRESS …………..START…….
10 Relaxation Techniques That Zap Stress Fast
Relax. You deserve it, it’s good for you, and it takes less time than you think.
You don’t need a spa weekend or a retreat. With each of these
stress-relieving tips
1. Meditate
A few minutes of practice per day can
help ease anxiety. “Research suggests that daily meditation may alter
the brain’s neural pathways, making you more resilient to stress,” says
psychologist Robbie Maller Hartman, PhD, a Chicago health and wellness
coach.
It’s simple. Sit up straight with both feet on the floor.
Close your eyes. Focus your attention on reciting — out loud or
silently — a positive mantra such as “I feel at peace” or “I love
myself.” Place one hand on your belly to sync the mantra with your
breaths. Let any distracting thoughts float by like clouds.
2. Breathe Deeply
Take a 5-minute break and focus on your breathing. Sit up straight,
eyes closed, with a hand on your belly. Slowly inhale through your nose,
feeling the breath start in your abdomen and work its way to the top of
your head. Reverse the process as you exhale through your mouth.
“Deep breathing counters the effects of stress by slowing the heart
rate and lowering blood pressure,” psychologist Judith Tutin, PhD, says.
She’s a certified life coach in Rome, GA.
3. Be Present
Slow down.
“Take 5 minutes and focus on only one behavior with awareness,” Tutin
says. Notice how the air feels on your face when you’re walking and how
your feet feel hitting the ground. Enjoy the texture and taste of each
bite of food.
When you spend time in the moment and focus on your senses, you should feel less tense.
4. Reach Out
Your social network is one of your best tools for handling stress. Talk
to others — preferably face to face, or at least on the phone. Share
what’s going on. You can get a fresh perspective while keeping your
connection strong.
5. Tune In to Your Body
Mentally scan
your body to get a sense of how stress affects it each day. Lie on your
back, or sit with your feet on the floor. Start at your toes and work
your way up to your scalp, noticing how your body feels.
“Simply
be aware of places you feel tight or loose without trying to change
anything,” Tutin says. For 1 to 2 minutes, imagine each deep breath
flowing to that body part. Repeat this process as you move your focus up
your body, paying close attention to sensations you feel in each body
part.
6. Decompress
Place a warm heat wrap around your
neck and shoulders for 10 minutes. Close your eyes and relax your face,
neck, upper chest, and back muscles. Remove the wrap, and use a tennis
ball or foam roller to massage away tension.
“Place the ball
between your back and the wall. Lean into the ball, and hold gentle
pressure for up to 15 seconds. Then move the ball to another spot, and
apply pressure,” says Cathy Benninger, a nurse practitioner and
assistant professor at The Ohio State University Wexner Medical Center
in Columbus.
7. Laugh Out Loud
A good belly laugh doesn’t
just lighten the load mentally. It lowers cortisol, your body’s stress
hormone, and boosts brain chemicals called endorphins, which help your
mood. Lighten up by tuning in to your favorite sitcom or video, reading
the comics, or chatting with someone who makes you smile.
8. Crank Up the Tunes
Research shows that listening to soothing music can lower blood
pressure, heart rate, and anxiety. “Create a playlist of songs or nature
sounds (the ocean, a bubbling brook, birds chirping), and allow your
mind to focus on the different melodies, instruments, or singers in the
piece,” Benninger says. You also can blow off steam by rocking out to
more upbeat tunes — or singing at the top of your lungs!
9. Get Moving
You don’t have to run in order to get a runner’s high. All forms of
exercise, including yoga and walking, can ease depression and anxiety by
helping the brain release feel-good chemicals and by giving your body a
chance to practice dealing with stress. You can go for a quick walk
around the block, take the stairs up and down a few flights, or do some
stretching exercises like head rolls and shoulder shrugs.
10. Be Grateful
Keep a gratitude journal or several (one by your bed, one in your
purse, and one at work) to help you remember all the things that are
good in your life.
“Being grateful for your blessings cancels out
negative thoughts and worries,” says Joni Emmerling, a wellness coach
in Greenville, NC.
Use these journals to savor good experiences
like a child’s smile, a sunshine-filled day, and good health. Don’t
forget to celebrate accomplishments like mastering a new task at work or
a new hobby.
When you start feeling stressed, spend a few minutes looking through your notes to remind yourself what really matters.