Have stress, anxiety and tension in your life? If you honestly answer ‘no,’ please let me know where your cave is located, because I might want to sub-let for a couple of weeks this summer. For the rest of us stress is simply a fact of life. Not all stress is a bad thing though. Sometimes a little stress keeps us on track and helps us focus on what needs to get done. The problem arises when we let stress run rampant in our bodies and mind. Too much stress causes us to lose focus; it produces toxic chemicals in our bodies and becomes a self-perpetuating loop (Stress produces anxiety which produces worry which produces more stress which…..) The good news is that you don’t have to be a yogi or a Zen priest to zap stress from your life. All it takes is a few minutes of intentional action and one or more of the following techniques:
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.
- 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
- Be Present
Take 5 minutes and focus on only one behavior with awareness. 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.
- 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.
- 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. 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.
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..
- 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.
- 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 pieces. You also can blow off steam by rocking out to more upbeat tunes — or singing at the top of your lungs!
- 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.
- Be Grateful
Keep a gratitude journal or several (one by your bed, one in your purse or briefcase, and one at work) to help you remember all the things that are good in your life. 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. As I’ve said many times, the key to a calm, clear, peaceful and focused mind is a few minutes of mindfulness and intentionality. Give these techniques a try. What do you have to lose but a few minutes and a lot of stress?
Here’s hoping you have an intentionally great and centered day.
Portions quoted from WebMD