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stress release

Instant Stress Busters

The following are examples of instant stress busters, excerpted from Natural Superwoman, by Rosamond Richardson. In a world of go, go, go, these are great tips to remember. They can bring relief to mental, physical and emotional stresses. As always, remember to breathe when stress is present.

 

Slow down and take your time. Talk, walk or drive at a slower pace.

 

Call a friend for a long chat.

 

Escape mentally – read a book, watch a movie or be a sports spectator.

 

Keep a notebook on you and make lists: being organized is less stressful.

 

Smile. It relaxes the major facial muscles and releases serotonin from the brain and makes you fell better.

 

Stop thinking ‘must’ ‘should’ and ‘ought’ for at least an hour.

 

Sweat out your stress. Take some vigorous exercise class, or dance til you drop.

 

Write a list of all the essential things you have to do – then stick it on the fridge and leave it until tomorrow.

 

Look at some wonderful paintings, or paint one yourself.

 

Change into comfortable clothes.

 

Help someone. Be really nice to someone.

 

Get a massage or a pedicure.

 

Write a rage letter and don’t send it.

 

Find a safe place to cry. Crying restores the chemical balance of the body.

 

Drop perfectionism: it stresses you out.

 

Pet the dog or cat.

 

Shut the door on the world at least once a day to see you own needs: do some yoga or meditation.

 

Lie down with a hot wet flannel over your face.

 

Go away for a weekend.

 

Lie in a hot tub and add soothing essential oils to the water. Light a candle and dim the lights and breathe.

 

Turn off your mobile phone.

 

Sometimes doing nothing is the key to stress.

 

Express yourself: don’t maintain the stiff upper lip. And don;t lose your sense of humor.

 

Change your routine – have a beautiful bath mid afternoon.

 

Cancel your appointments and have a day off.

 

Collect inspirational quotations and stories and refer to them to lift your spirits.

 

 

 

 

 

 

 

 

 

Posted in Health & Wellness | February 21 st , 2016 | 0 Comments

5 Easy Steps For Mindfulness

Here are 5 Easy Steps for Mindfulness – to decrease stress in your life

 

Find a comfortable – quiet location when possible – however you can, and use these steps even at work or in other locations. Sit relaxed.

 

Set an alarm if you want for 2 to 3 minutes 0- you can make it longer each time if you want; however there are benefits from meditating for 2 minutes.

 

Find an object to look at or close your eyes. Either technique can be relaxing. Try both so that you can decide which one works best for you.

 

Breathing is the key to being present with your body and self. Inhale for 3 seconds (say in your mind calming – calming – calming) Hear your breath going into your lungs – hold it for a second, exhale for 5 seconds (say in your mind releasing – releasing – releasing) Hear your breath going out of your lungs.

 

When done, stretch and hug yourself.

 

Stress is a part of life – How much you choose to manage it is about CHOICES. Make the CHOICE to meditate for two minutes very day, You can do 2 to 3 minutes several times a day if you would like.

 

 

Posted in Meditation | February 4 th , 2016 | 0 Comments

Emotional, stressed, or depressed? Go take a jog!

Are you emotional, stressed, or depressed? How would you feel if I tell you to go take a jog? Will that make you more emotional, stressed or depressed? I sure hope not, because the link between the lack of exercise and emotional problems is real. Maybe a single jog around the block can help a little, but adding a regular exercise program will give you the most beneficial results for your mind and body.

Doctors have always encouraged staying physically active. Well have you ever wondered why? Not only does exercise help your physical condition and fight disease, it is also considered vital for maintaining mental fitness, and it can reduce stress. Studies show that it is very effective at reducing fatigue, improving alertness and concentration. Exercise is vital for enhancing ones overall cognitive function as well. This can be especially helpful when stress has depleted your energy or ability to concentrate. So if you feel tired and make that excuse to not exercise, you could be hurting yourself more!

Stress can directly affect the brain, because the brain has many nerve connections. Those nerve connections make the rest of the body feel the impact as well. So it stands to reason that if your body feels better, so does your mind. Exercise and other physical activity produce endorphins. Endorphins are chemicals in the brain that act as natural painkillers and also improve the ability to sleep, which in turn reduces stress. Meditation, acupuncture, massage therapy, and even breathing deeply can cause your body to produce endorphins too. But a workout of low to moderate intensity makes you feel energized and healthy. I have long heard of a phrase called ‘runners high’, but until recent did not understand the medical or scientific connection. Personally, taking a run has always been a tremendous source of mind clearing peace. That jog or run has been triggering the release of endorphins, and Harvard researchers even claim that the effects of exercise last longer than anti-depressant medications too.

Scientific studies have shown that regular participation in aerobic exercise can decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects. So get ready to start the new year with a plan to improve your whole body, reduce stress, and implement a regular exercise program. No excuses! Even the American Psychological Association supports the idea! So go take that jog!

http://www.apa.org/helpcenter/exercise-stress.aspx

 

 

Posted in Health & Wellness, Sleep & Insomnia | December 30 th , 2014 | 0 Comments



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