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.
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