Stress refers to the consequences of the failure to of a living being to respond appropriately to emotional or physical threats to the organism, whether actual or imagined. Common symptoms include irritability, muscular tension, inability to concentrate and a variety of physical reactions, such as headaches and accelerated heart rate. The term is commonly used as a catch-all for any perceived difficulties in life and covers a huge range of phenomena from mild irritation to the kind of severe problems that might result in a real breakdown of health. In popular usage almost any event or situation between these extremes could be described as stressful. Most of our lives are filled with family, work, and community obligations, and at some point we feel as though we are "running on empty." Here are some simple stress busters to help "fill up the tank!" So take deep relaxing breath and read on...
Stress Buster 1: Sit and breathe for 5 to 20 minutes. You may count your breaths up to 10 and then restart at 1. You may say the words inhale and exhale silently. Try using a word with your exhalation, like peace or relax or calm. Select words that fit your goal.
Stress Buster 2: Take a walk and spend 15 to 45 minutes in nature. Walk slowly without purpose. Notice all the natural beauty – a flower, breeze, a tree. Really take in the wonder of all creations. You may even try coordinating your breath with your step. It helps to keep your focus on the present, not allowing your mind to wander. It also slows down your walk. Exhale on the right step 1-2-3. Inhale on the left step 1-2-3.
Stress Buster 3: Watch for the next instance in which you find yourself becoming annoyed or angry at something trivial or unimportant. Then practice letting go, making a conscious choice not to become angry or upset. Do not allow yourself to waste thought and energy where it isn't deserved. Effective anger management is a tried-and-true stress reducer.
Stress Buster 4: Hold your loved one’s hand. Studies show the contact provides immediate relief from stress.
Stress Buster 5: Whenever you feel overwhelmed by stress, practice speaking more slowly than usual. You'll find that you think more clearly and react more reasonably to stressful situations. Stressed people tend to speak fast and breathlessly; by slowing down your speech you'll also appear less anxious and more in control of any situation.
Stress Buster 6: Play a simple child's game. If you have no one to play with, try singing a child's song or nursery rhyme.
Stress Buster 7: Drink plenty of water and eat small, nutritious snacks. Hunger and dehydration, even before you're aware of them, can provoke aggressiveness and exacerbate feelings of anxiety and stress.
Stress Buster 8: A great child relaxation technique that is equally fun for adults is the Wiggling. Wiggle your forehead. Wiggle your ears. Wiggle your fingers, hands, and arms. Wiggle your toes, feet, and legs. Wiggle your torso. Then wiggle everything you can all at once.
Stress Buster 9: Dance. Put on your favorite music and go for it. Choose music that helps you go wild if you need energy or have excess energy to use up. Choose slow flowing music if you would like to have a gentle feeling.
Stress Buster 10: List all the things you have accomplished today. Look only at the list done and not the list not done. This is a simple act of appreciating ourselves and what we are able to do. Feel how this changed your mind and body.
Stress Buster 11: Rub the palms of your hands together vigorously to create heat. Quickly place hands over each closed eye and relax for a full minute.
Stress Buster 12: Do a quick posture check. Hold your head and shoulders upright and avoid stooping or slumping. Bad posture can lead to muscle tension, pain, and increased stress. If you're stuck at a desk most of the day, avoid repetitive strain injuries and sore muscles by making sure your workstation reflects good ergonomic design principles.
Stress Buster 13: Soak a hand towel and microwave for two minutes until steamy. Place on back of neck, on face or computer-achy hands.
Stress Buster 14: Ball Massage: Lie on your back and position a tennis ball under the tense points – your lower back, between your shoulder blades, etc. Roll gently up and down and side to side.
Stress Buster 15: Drink green tea - packed with an amino acid named Theanine, which increases the brain’s output of relaxation-inducing alpha waves and reduces the output of tension-making beta waves.
Stress Buster 16: Tap the tips of your fingers together to clear your head. Or, hold one finger at a time between your other thumb and finger and roll the finger like a pencil. In reflexology, this is thought to relax neck muscles and improve circulation.
Stress Buster 17: Take abdominal breaths. Sit or lie down. Put one hand on your upper chest and one hand on your abdomen. Breathe deep into your lung cavity. Keep the hand on your upper chest still and see the hand on your abdomen moving in and out with your breath. Take 10 breaths in this manner.
Stress Buster 18: Allow a pleasant memory to come to mind, one that brings a pleasant, relaxed feeling with it. Was it the time at the ocean when you had a day to yourself? Was it when you baked chocolate chip cookies with your child? Spend a few minutes recalling and allow your body to luxuriate in the pleasant feelings.
Stress Buster 19: Listen to a SLOW and favorite song. Studies confirm that people who listened to slow-paced tunes had lower heart rate and blood pressure than those who listened to faster songs.
Stress Buster 20: Plan something rewarding for the end of your stressful day, even if only a relaxing bath or half an hour with a good book. Put aside work, housekeeping or family concerns for a brief period before bedtime and allow yourself to fully relax. Don't spend this time planning tomorrow's schedule or doing chores you didn't get around to during the day. Remember that you need time to recharge and energize yourself. You'll be much better prepared to face another stressful day.
This is a Compiled Article
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