Tag: relaxation

13 Quick Stress Relievers

Every day comes with at least some stress, but with the holidays approaching, even those who consider their lives low stress start feeling a bit more anxious. Those with high stress to start with often compound their stress just thinking about how much more stress there will be. Whew!

So here are 13 things you can do in less than five minutes (some in under a minute) that will help to take the edge off:

13 Quick Stress Relievers you can do in under 5 minutes

1. Breathe.

I sound like a broken record on this, but this one thing can make huge difference in your reaction to a situation. Take a moment and breathe deeply and slowly. Three times. Do it now. Then…

2. Smile.

If you have to fake it, that’s okay – just don’t turn it into a snarl. Repeat if necessary. Repeat even if not necessary. Smile at a stranger for an added boost of serotonin and endorphins (which make you feel good). When they smile back, you get a bonus boost!

3. Take a walk.

You’ll get more out of a 40-50 minute walk, but even five minutes, especially in fresh air, will do you and your body good.

4. Stretch.

Reach both arms above your head and stretch. Better if standing, but even just reaching above your head while sitting will have benefits. Pointing and flexing each foot (ideally with leg extended) can also be done while sitting.

5. Laugh out loud.

LOL for real. Think of time when you laughed really hard over something – you don’t even have to remember what you were laughing about, just remember the sensation and try to duplicate that. You may not get to that level of laughter, but you at the very least genuinely smile and probably even giggle a little.

6. Hum.

Hum a tune, say the word hum and hold the “mmm” sound, whatever.

7. Sing.

Sometimes this one is best done when you’re alone, and if you are then sing at the top of your lungs! Aim for an upbeat song.

8. Dance.

It’s okay if the music is only in your head. Just move, shake, and bop around for a few minutes. Take a bow.

9. Daydream.

Take one minute to imagine yourself doing your favorite activity, or relaxing, or winning the lottery. See it, hear it, smell it, taste it, feel it. (Set a timer if you’re afraid you’ll get sucked in too deep to your daydream to come back to reality).

10. Rub your hands together vigorously.

As if you are trying to warm your hands, rub your palms together for about 15 seconds. When you stop, feel not only the heat, but the energy force between your hands as you slowly separate them.

11. Doodle.

Scrap of paper and a pencil. Draw something: a line, circles, a picture, anything. There’s a lot to be said about the power of doodling.

12. Yawn.

Open your mouth really wide and it will come. It may even happen a few times, and that’s okay.

13. Make a paper airplane.

Flying it is optional. It’s the process of making that will help lower your stress level. I like to make tiny ones out of sticky notes.

Keep this list handy for anytime you need a quick dose of stress reduction. You can Pin the graphic from here, or visit our Pinterest site for this and more great stuff: http://www.pinterest.com/ITakeSuccess/quotes/

What do you do to relieve or reduce stress?

Learn the Power of Breathing

100% of the top 100 successful people do it. 100% of Olympic gold medalists do it. 100% of the top 100 happiest people in the world do it. They breathe. Long, slow, focused breaths. Try it (because you know you already did, but do it again). Breathe in through your nose and out through your mouth. You don’t have to hold the breath in. Closing your eyes helps too (after you’ve finished reading this). I visualize the breath coming into my toes and filling my legs, body, arms, and the I exhale. That air leaves as quickly as it came in, taking with it my stress and worries. Sometimes I can feel chunks of stress fall off my shoulders.

In May I was in Indianapolis on business with some friends of mine. I spent much of the weekend being referee to some verbal arguments as well as just witnessing some downright ugly behavior. I didn’t realize how much stress I’d accumulated (indirect stress, as I wasn’t directly involved in the arguments), until I sat grabbing a bite to eat with another friend at the airport. As I sat, for the first time in four days, in a peaceful setting and took a few deep breaths, I could feel big, dry, caked-together chunks of stress fall off. My friend looked at me from across the table and remarked she could see the stress “falling away” as I took each deep breath.

Many of us don’t breathe properly. Our breaths are shallow and only use a portion of lung space. Deep breaths come from the diaphragm, the muscle below your lungs, and your stomach area should move in and out as you breath as opposed to your upper chest moving. Different breathing patterns can help you to relax, fall asleep, or even become more energized. So I put together a few videos on some breathing techniques that will find useful:

So today I charge you with the task of taking the time to breathe. It’s one of the first things I do in the morning – at least three slow, deep breaths. I repeat as needed throughout the day to combat stress, anxiety, or the daily craziness that comes from being the mother of two tweens.

Breathe.