How do you relieve your stress when you are feeling overwhelmed? When stress strikes, we usually can’t indulge in a relaxing massage, a venting session with a friend, or a 30-minute workout. Here are a few quick techniques to help you deal with stress quickly and in the moment.
Take a Deep Breath
One of the best – and easiest – stress reduction techniques is to use your breath to create feelings of calm and relaxation. Deep, full breaths can help your mind and muscles to relax by slowing down your heart rate and releasing serotonin, the feel-good neurotransmitter, into the bloodstream.
Breathing energizes us by oxygenating the cells of our body. Optimal breathing involves not only your lungs but also your diaphragm, a large muscle in your abdomen. Deep diaphragmatic breathing fills the lungs with more oxygen than shallow or chest-breathing, raises levels of blood oxygen, and promotes health by improving mental performance, digestion, and fitness. Shallow or chest-breathing, on the other hand, causes a constriction of the chest and lung tissue, decreasing oxygen flow and delivery to your tissues.
When we are stressed, our tendency is to take shallow breaths. To improve your breathing, breathe more from your abdomen. Do this by inhaling a deep breath. Then, imagine that you have a balloon in your stomach and as you exhale, force all the air out of that balloon or imagine that you are using your exhale to gently blow on some food to cool it off. In both cases, once you exhale every bit of air, your next breath will automatically be a diaphragmatic, oxygen-rich breath.
Do a few of these deep breaths, with a relaxed and satisfying pace. If you begin to feel light-headed, slow down your breathing or take a little break.
Improve your energy, release tension and stress, and simply relax by practicing deep breathing.
Common stress relief advice is to exercise. When you only have a few minutes to spare, you can still gain some of the benefits of exercising by performing a few simple stretching exercises. These exercises could range from stretching your arms over your head, rolling your shoulders, flexing your hands and fingers, and bending to touch your toes.
Use stretching as a time of active relaxation. Enjoy the benefits of a change of pace and mini-break from your routine.
How does laughter help to relieve stress? Laughter reduces the level of stress hormones and increases the level of feel-good endorphins and neurotransmitters. A good laugh can generate overall good feelings, happiness, and deep relaxation.
Is it hard for you to manufacture a laugh? Laughter is involuntary and almost impossible to fake. If you are trying to laugh, it may help to remember the last time you laughed and see if that generates another laugh for you.
Even a smile has some of the same benefits of a laugh. The simple act of smiling sends a message to your brain that you are happy and the body automatically pumps out those feel-good endorphins and helps you change your mood.
The next time you’re feeling stressed, try these quick stress-busters to change your mood and increase your sense of well-being and happiness.