We all have a check list a mile long of things that need to be done for the day, besides all the surprise things that always appear in the process. No wonder we can't find a minute of relaxation! we don't seem to have a minute!.. if you're like most women, you may have even forgotten how to relax... yes ladies! we do have caotic lives and yes, men don't get it.
While a lot of people say "some" stress is good for you, it can sharpen your senses and your mind... too much stress is bad for your mental and physical health. At the same time, relaxation can do wonders to restore balance in your life and may reduce some of the health risks associated with stress.
If we could only just go on vacation every other weekend, wouldn't that be nice? but let's get real, it ain't going to happen soon, so, here are a few tips you can use, at any time and almost anywhere to reduce that stress in your life.
1. Meditate
If you're thinking meditation means twisting your body into an uncomfortable and ungodly position and utterings "oohs" and "omms" for an hour, guess again. Any repetitive action can be a source of meditation, like swimming, painting, knitting, running... any activity that helps keep your attention calmly in the present moment.
When you catch yourself thinking about work, your relationship, your kids, your lifelong to-do list... just let the thought escape and bring your mind back to the repetition of the activity you're doing.
Hint: do the activity you want, but do it every day, don't skip a beat ;)
2. Picture Yourself Relaxed
Really? but my mind keeps yapping away and thinking about every little thing... try this, try creating a peaceful visualization or "dreamscape". To start, simply visualize anything that keeps your thoughts away from current tensions... Meaning, visualize anything that always makes you smile when you think about it but keep that vision in mind, the idea is to take your mind off your stress and replace it with an image that evokes a sense of calm. Remember, the more realistic your visual or daydream is as in colors - sights- sounds- touch and feel, the more relaxation you'll experience.
3. Breathe Deeply
Feeling stress evokes tense, shallow breathing... while calm is associated with relaxed breathing. So, to turn tension into relaxation, change the way you breath... isn't that simple?.
Try this: Let out a big sigh, dropping your chest, and exhaling through gently pursed lips... Now imagine your low belly, or center, as a deep, powerful place. Feel your breath coming and going as your mind stays focused there. Inhale, feeling your entire belly, sides and lower back expand. Exhale, sighing again as you drop your chest, and feeling your belly, back and sides contract. Repeat around 10 times, relaxing more fully each time :)
4. Look Around You
Mindfulness is the here-and-now approach to living that makes daily life richer and more meaningful. It's approaching life like a child, without passing judgment on what occurs. Mindfulness means focusing on one activity at a time. Staying in the present-tense can help promote relaxation and provide a buffer against anxiety and depression.
Practice it by focusing on your immediate surroundings. If you're outdoors, enjoy the shape and colors of flowers, hear a bird's call or consider a tree. In the mall, look at the details of a dress in the window, examine a piece of jewelry and focus on how it's made, or window-shop for furniture, checking out every detail of pattern and style. As long as you can keep your mind focused on something in the present, stress will take a back seat, easy huh?
5. Drink Hot Tea
If you're a coffee-guzzler, consider going green. Coffee raises levels of the notorious stress hormone, Cortisol, while green tea offers health and beauty. Chamomile tea is a traditional favorite for calming the mind and reducing stress.So enjoy a cup of tea :)
6. Show Some Love
Induce the relaxation response by cuddling your pet, giving an unexpected hug to a friend or family member, snuggling with your spouse, or talking to a friend about the good things in your lives. When you do, you'll be reducing your stress levels.
Why? Social interaction helps your brain think better, encouraging you to see new solutions to situations that once seemed impossible. Also, physical contact, may actually help lower blood pressure and decrease stress hormones.
7. Try Self-Massage
When your muscles are tense and you've no time to visit a pro, try this simple self-massage technique.
Relax, and travel straight to Zen-land.
- Place both hands on your shoulders and neck.
- Squeeze with your fingers and palms.
- Rub vigorously, keeping shoulders relaxed.
- Wrap one hand around the other forearm.
- Squeeze the muscles with thumb and fingers.
- Move up and down from your elbow to fingertips and back again.
- Repeat with other arm.
Adults need time-outs, too. So when you sense your temper is about to erupt fin a aquiet place to sit or lie down, and put the stressful situation on hold. Take a few deep breaths and concentrate on releasing tension and calming your heartbeat.
Quiet your mind and remember: Time is always on your side, so relax. The stress can wait (it will, it ain't going anywhere)
9. Try a Musical Detour
Music can calm the heartbeat and soothe the soul. So, when the going gets rough, take a musical stress detour by aligning your heartbeat with the slow tempo of a relaxing song. And you might want to make that a classical tune. Research shows that listening to 30 minutes of classical music may produce calming effects equivalent to taking 10 mg of Valium, interesting right?... For some women, classical music is a no-no, if you've tried this and it's not for you, choose a tune that's relaxing to you.
10. Take an Attitude Break
Thirty seconds is enough time to shift your heart's rhythm from stressed to relaxed.
How? Engage your heart and your mind in positive thinking...
Start by envisioning anything that triggers a positive feeling, whatever it is, conjuring up the thought will help slow breathing, relax tense muscles and put a smile on your face. Creating a positive emotional attitude can calm and steady your heart rhythm, contributing to feelings of relaxation and peace.
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