Stress is a natural part of everyday life. While the human body can effectively handle stress in spurts, it becomes a problem when you are consistently pushed to the limit. Stress can have a negative effect on your health, relationships, and mood. Make one or more of these quick and easy stress management techniques a daily habit to reduce its impact.
1. Sprint it Out
Exercise has proven to be an excellent way to relieve stress. It increases the production of endorphins, which are the hormones that relieve pain and give you a feeling of well-being and literally turns off the stress response system.
When stress becomes overwhelming, an all-out, 30-second sprint can divert your attention and work out mounting anxiety. Imagine that you’re running off your burden of negative energy, pushing it out of your body and leaving it behind.
2. Concentrate on Your Breath
Breathing exercises are a traditional way to promote good health. Focus on your breath for a simple and effective way to relieve stress.
During yoga practice, the ujjayi breath helps to enhance relaxation and clear focus. Take a few moments to slowly inhale through the nose and from the abdomen, then listen to the air escape from your lungs as you exhale. This helps you to concentrate and diverts your attention away from your stress.
3. Mindfulness Meditation
Mindfulness-based meditation is an excellent stress reliever, as it too turns off the stress response system by increasing the levels of our stress coping neurotransmitters like dopamine, serotonin, GABA, and endorphins.
This is one of my most favorite stress management tools and you can learn all my personal techniques in my Meditating for Health Ebook, by visiting this link.
4. Gaze at Relaxing Images
Peaceful images are useful ways to encourage a positive mindset. Keep easily accessible, mood-lifting photos on your computer or phone. Whether you enjoy images of faraway places, playful kittens, or loved ones, photos can become welcome diversions.
You may also use guided imagery to bring yourself to a calmer state. Close your eyes and imagine a positive outcome to the problems you are facing. You may also imagine a peaceful scene–someplace you would rather be at the moment. This is a powerful tool that can help your mind to switch gears.
5. Put Your Anxieties on Paper
Journaling has proven to be a valuable stress-management tool. Just take out a piece of paper or open a new document on your computer and let the words flow.
Pretend that you are writing a letter to someone, even if it is never sent or given to anyone. This can be a helpful method when you feel stuck on a problem or negative emotion.
Writing out your issues can also help boost your problem-solving skills. Put your thoughts down on paper to guide you through those stressful moments when you can’t seem to find a solution.
Stress management is an important way to take care of yourself. Optimal health is impossible if you allow the stressors of life to consistently take over. Take some time out of each day to relax your body and mind, and enjoy the mental and physical benefits that effective stress relief methods can provide.