Tag Archives for " stress management "

Reduce Your Stress Within Minutes!

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.

Stretch

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.

Laugh

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.

Gift Yourself with Rest and Relaxation

Do you consider relaxing a waste of precious time? Do you feel guilty if you aren’t constantly productive? You may be overlooking the very real benefits of time to rest and relax. Instead of a luxury, relaxation can lead to extreme happiness by playing an essential role in mental and physical health.

Stress is a major health problem and it has been linked to heart disease, high blood pressure, stroke, cancer, and other serious illnesses. In fact, according to the American Institute of Stress, up to 90% of all visits to doctors are for stress-related disorders.

Rest and relaxation top the list of effective self-care and stress management techniques. Relaxation boosts happiness by counteracting the stress response – muscles relax, breathing and heartbeat slow down, and the digestive system functions more efficiently. Regular relaxation strengthens the immune system and helps the body heal itself, reducing the effects of chronic stress. Incorporate relaxation into your life and notice that you begin to feel better!

While it may not seem logical, you may get more done by taking breaks and doing less. When you take a break, relax, and let your thoughts slow down, the mind begins to access the resources of the right brain – the creative, intuitive, and non-linear part of the mind. After relaxing, you may find that you approach your work with a new perspective and that you are able to generate new solutions to problems.

Relaxation further contributes to happiness by providing a detachment from everyday busyness that enables us to realize what is really important to us. When we operate from our values, we are usually happier and more satisfied with our lives.

Quick relaxation techniques are useful in dealing with immediate stress. Stopping, even for the shortest time, will recharge your batteries and will give you more energy.  Create little breaks in your busy schedule. Consider your home your sanctuary and place of relaxation. Set boundaries to keep it as work-free as possible and avoid the temptation to bring work home by complaining about it.

Regular, concentrated rest and relaxation has a deeper and more permanent effect on reversing stress. Explore leisurely activities apart from your work. Choose something that you consider relaxing and that you will commit to doing on a regular basis. This might be sports, gardening, reading, exercise, or even time to daydream – whatever you choose should be something that you enjoy. There is no point in creating more stress for yourself by forcing yourself to do something you don’t enjoy!

Be a friend to yourself and give yourself the gift of rest. Learn to value rest and relaxation as much as you  value activity. And, enjoy increased happiness as you reduce the stress in your life!

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