WebMD Feature
Reviewed by Hansa D. Bhargava, MD
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. 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 yourmouth.
“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
tomassage 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 ofexercise, 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.
References:
http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot?page=1
http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot?page=2
http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot?page=3
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