Stress making you crazy? Relax. You deserve it, it’s good for you, and it takes less time than you think. These ten strategies will not only help calm you down, you’ll also feel legitimately spoiled in the process.
You don’t need a spa for weekend or a retreat. These stress-relieving tips can get you from OMG to OM in less than 15 minutes.
Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress. 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. A few minutes of practice per day can help ease anxiety.
- Breathe Deeply
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. Take a 5-minute break and focus on your breathing.
- Be Present
“Take 5 minutes and focus on only one behavior with awareness,” -Tutin. 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.
- Reach Out
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. It is one of your best tools for handling stress.
- Tune In to Your Body
“Simply be aware of places you feel tight or loose without trying to change anything,” Tutin says.
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.
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.
“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”.-Cathy Benninger
- 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.
- Crank up the Tunes
“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.
Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety. You also can blow off steam by rocking out to more upbeat tunes — or singing at the top of your lungs.
- Get Moving
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.