10 Relaxation Techniques That Zap Stress Fast
By Jeannette Moninger
You don't need a spa weekend
or a retreat. Each of these stress-relieving tips can get you from OMG to om in
less than 15 minutes.
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.
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