Renee Snider, Articles, Wellness - mind-body-spirit, information.

10 Super Quick Stress Reducers

Feel stressed? Are you in a hurry? Maybe sitting at a desk all day? Need to quickly release stress NOW? Most people say they experience just way too much stress and never have enough time for anything but work, errands, daily living, appointments, needing to go somewhere and do something More “to-do’s” like, can you fax this, email that, IM him, conference call with them, text message her, pick up voicemails??

STOP! Enough! If this sounds like you, then you will be happy to know that the following strategies don’t take much time at all and can immediately provide you with some super quick ways to release some stress so your mind and your body can feel better! Try one now!

1. Breathe – Take 3 deep breaths. Breathe slowly in and out your nose…and make sure that your exhale breath is longer than your inhale. Hey, when you breathe out, think of the word “relax” and say it to yourself. Deep Breathing is an automatic trigger for you body to begin to relax and instantly stop the “Stress Response”. You can do this many times during you day for a quick break.

2. Music - Play your favorite relaxing or soothing music. When you are on the drive to or from work, instead of talking on the phone, try playing soothing music helps to relieve tension and shorten the drive. Listen to something relaxing and calming. Music can be an instant relaxation trigger.

3. Self massage – Take just 3 minutes or more and massage your arms, head, legs, even feet! Ohhh, it feels so good and helps your body to release toxic chemicals. Self-massage soothes the muscles and releases tension. Enjoy it even more by using your favorite scented lotion or body butter!

4. Stretch - Relax your body and especially your shoulders. This is a typical place that our bodies will hold stress and tension. Just, begin by slowly bringing your shoulders up to your ears and hold for a count of 3, then release allowing your shoulders to drop down as far as they will comfortably go. Now, repeat 3 times. Then, lift your arms up high, lifting the shoulders again and stretch, reach and then lower your arms and relax. Repeat 3 times and breathe slowly and deeply. Feel better.

5. Mental vacation break Sit back, close your eyes, and envision a favorite enjoyable vacation spot or peaceful moment you had experienced. It could be anywhere or anyplace. Can you smell the aromas? How did it feel….joyful, happy, calming, fun, or peaceful? Imagine yourself right at that most wonderful moment…at the beach…or strolling around town, or skiing down the mountain, or watching the sunset slowly. Enjoy those wonderful feelings!

6. Laughter – Share a joke of funny story, even think about a time when you laughed so hard it made you cry or even snort! Laughing is a wonderful and fun stress reducer. A good belly laugh works out the heart, diaphragm and research has shown other benefits of laughter such as strengthening the immune system to even reducing food cravings. When you laugh, really laugh hard, your body releases those feel good chemicals which all reduce stress!

7. Animal connection time – Take time to cuddle and enjoy an animal, a family pet. Maybe sit and enjoy the calming movement of fish in an aquarium. (You can even watch aquarium screensavers and videos if at work!) Stroke, massage, or brush a cat or dog or takes 4-5 minutes to play. Connecting with an animal takes you to a peaceful and joyful state of mind.

8. Outdoors – Seek and engage in the fresh air of the outdoors. Feel the sun, or smell the rain. Walk a path. Watch the clouds floating by. View and enjoy nature, the foliage, the trees, flowers, grasses. Perhaps there are birds, insects or squirrels to observe in their routines. Connect with nature and relax.

9. Write it Down – If there is something on your mind that is stressing you, things you can’t stop thinking about, then take a few minutes and write them down. Journaling can clarify and organize your thoughts, find solutions to problems and counteract the effects of stress. Grab a pen and jot down what’s on your mind! Be sure to take notice and acknowledge the positive thoughts too!

10. Walk - Get up and walk. Break away from your situation and just walk. Walk at a nice brisk pace; feel the blood pumping oxygen throughout your body. Breathe deep, and allow the body to release stress and tension by working the muscles and your lungs too! Taking a walk will allow your mind some time to think and the body to release some wonderful “feel good” hormones.

Any and all of these techniques, relieve tension, reduce stress triggers, can lower blood pressure, bring you back to center, induce calmness, slow breathing, bring mental clarity to help you to feel better!