10 Relaxation Techniques That Zap
Stress Fast
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, 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 instead 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
