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10 Relaxation Techniques That Zap Stress Fast
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 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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