“The greatest discovery of my generation is that a human being can alter his life by altering his attitudes,” – William James.
Stress got you feeling like you’re about to snap like a rubber band?
Don’t worry, we’ve all been there. But just because stress is a normal part of life doesn’t mean we have to let it run our lives.
So take a deep breath, relax, and let me help you find your inner calm. Just don’t blame me if you start snoring through meetings 🙂
How can I relax when I’m feeling stressed or overwhelmed?
There are tons of relaxation techniques that can be super helpful for reducing stress and improving well-being. Here are a few of my favorites:
Deep breathing:
Deep breathing is a simple technique that can help calm the mind and relax the body. To practice deep breathing, sit or lie down in a comfortable position and take a few deep breaths, focusing on the breath as it moves in and out of the body. You can also try this anytime, anywhere – like when you’re stuck in traffic or feeling anxious at work.
Here are some other common breathing techniques to try out:
- Diaphragmatic breathing:
- Find a comfortable seated or lying position, with your feet flat on the ground and your arms by your sides.
- Place one hand on your belly and the other on your chest.
- Inhale slowly through your nose, filling your belly first, then your chest.
- Exhale slowly through your mouth, contracting your belly to push out the air.
- Continue to inhale and exhale slowly and deeply, focusing on the sensation of your breath moving in and out of your body.
- Try to do at least 5-10 deep breaths, taking your time and being mindful of each breath.
- 4-7-8 breathing:
- Find a comfortable seated or lying position, with your feet flat on the ground and your arms by your sides.
- Place the tip of your tongue against the ridge of your upper gums, just behind your upper front teeth.
- Exhale completely through your mouth, making a whooshing sound.
- Close your mouth and inhale quietly through your nose to a mental count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth to a count of eight.
- This completes one breath. Now inhale again, and repeat the cycle three more times for a total of four breaths.
- Try to do at least 4 cycles of this breathing pattern, taking your time and being mindful of each breath.
- Belly breathing with visualization:
- Find a comfortable seated or lying position, with your feet flat on the ground and your arms by your sides.
- Place one hand on your belly and the other on your chest.
- Close your eyes and imagine a beautiful, peaceful place, such as a beach or a forest.
- Inhale slowly through your nose, filling your belly with air as if you were inhaling the beauty and peace of your visualization.
- Exhale slowly through your mouth, contracting your belly and releasing the air as if you were exhaling tension and stress.
- Continue to inhale and exhale slowly and deeply, focusing on the sensation of your breath moving in and out of your body and the peaceful visualization in your mind.
- Try to do at least 5-10 deep breaths, taking your time and being mindful of each breath.
Yoga:
Yoga is a holistic practice that originated in ancient India and combines physical postures, breathing techniques, and meditation to improve physical and mental well-being and achieve spiritual enlightenment.
In modern times, it has gained widespread popularity as a form of physical exercise, stress-reduction, and mindfulness practice. Regular yoga practice can help reduce stress, improve sleep, increase flexibility and strength, and provide a sense of calm and clarity.
It is also a great way to get in some low-impact exercise and connect with your breath and body. Many people find that yoga helps them feel more centered, balanced, and present in their daily lives. Regular yoga practice can help reduce stress, improve sleep, and increase flexibility and strength. Plus, it’s a great way to get in some exercise and clear your mind.
Meditation:
Meditation involves focusing the mind on a particular object, thought, or activity to achieve a state of mental clarity and relaxation. There are many different types of meditation, including mindfulness meditation, which involves paying attention to the present moment without judgment.
“The present moment is filled with joy and happiness. If you are attentive, you will see it”
Thich Nhat Hanh.
Massage:
Massage is a therapeutic treatment that involves the use of touch to manipulate the soft tissues of the body. Massage can help relax the muscles and reduce tension, as well as improve circulation and promote overall relaxation.
If you can’t afford a professional massage, you can try self-massage techniques like using a foam roller or massage ball:
- Find a comfortable, flat surface to lie on, such as a yoga mat or carpeted floor.
- Place the foam roller or massage ball under the area of your body that you want to massage.
- Use your body weight to apply pressure to the roller or ball, and roll back and forth over the area.
- Experiment with different amounts of pressure and rolling speeds to find what feels best for you.
- You can also use your arms, legs, or other body parts to apply pressure to the roller or ball for a more targeted massage.
- If you are using a foam roller, you can also try different widths and densities to vary the intensity of the massage.
- Take breaks as needed, and stop if you experience any pain or discomfort.
- When you are finished, take some time to rest and allow your muscles to relax.
Remember to listen to your body and be mindful of any discomfort or pain you may experience while doing self-massage. It’s always a good idea to consult with a healthcare professional before starting any new exercise or self-care routine.
you can try self-massage techniques like using a foam roller or massage ball.
Progressive muscle relaxation:
Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups to help relax the body and reduce tension.
To practice progressive muscle relaxation:
- Find a comfortable and quiet place to sit or lie down.
- Take a few deep breaths to help you relax.
- Begin by tensing the muscles in your toes.
- Gradually work your way up through your body, tensing each muscle group for a few seconds before releasing it. You can tense and relax the following muscle groups, in this order:
- Feet and calves
- Thighs and buttocks
- Abdomen
- Chest and shoulders
- Arms and hands
- Neck and face
As you tense and relax each muscle group, focus on the sensations in your body and try to let go of any tension or stress you may be feeling.
This is a great technique to do before bed to help you fall asleep.
Acupuncture:
Acupuncture is a traditional Chinese medical treatment that involves the insertion of fine needles into specific points on the body. Acupuncture can help regulate the flow of energy in the body and improve overall well-being, including reducing stress and anxiety. It might seem intimidating at first, but it’s actually pretty relaxing once you get used to it.
Hot baths or showers:
Taking a hot bath or shower can help relax the muscles and improve circulation, and can be a great way to unwind after a long day.
Chiropractic care:
Chiropractic care is a form of alternative medicine that focuses on the treatment of neuromuscular disorders through manual adjustments to the spine. Chiropractic care can help improve overall well-being and reduce stress by improving the function of the nervous system. If you have chronic neck or back pain, it might be worth giving it a try.
Stretching:
Stretching can help relax the muscles and improve circulation, and can be done in a standing or seated position. It can be done in just a few minutes and is a great way to take a break from sitting at a desk or computer. Plus, it’s a quick way to boost your energy and productivity.
Exercise:
Exercise can help relax the muscles and improve overall well-being. Regular exercise can help reduce stress and anxiety, improve sleep, and boost mood. “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity,” says John F. Kennedy.
Aromatherapy:
Aromatherapy involves using essential oils to improve physical and emotional well-being. Certain essential oils, like lavender or chamomile, are known for their relaxing properties and can be used in diffusers, bath oils, or massage oils to help relax the body.
Get enough sleep:
Getting enough sleep is important for maintaining overall well-being and reducing stress. Aim for 7-9 hours of sleep per night to help reduce stress and improve mood.
“Sleep is the best meditation”
The Dalai Lama
Eat a healthy diet:
A healthy diet can help reduce stress and improve overall well-being. Aim for a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins.
Connect with others:
Connecting with others, whether through socializing, volunteering, or participating in activities you enjoy, can help reduce stress and improve overall well-being.
Practice gratitude:
Practicing gratitude involves focusing on the positive aspects of your life and expressing gratitude for what you have. This can help reduce stress and improve overall well-being.
“Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings”
William Arthur Ward
Take breaks:
Taking breaks from work or other activities can help reduce stress and improve overall well-being. It’s important to make time for leisure activities and to give yourself permission to rest and relax.
“Life is too short to waste time on anything that doesn’t matter”
– Tim Fargo
Takeaway:
By incorporating these techniques and strategies into your daily routine, you can improve your overall well-being and reduce stress.
Remember to be kind to yourself and to take breaks when needed, and to seek professional help if you’re struggling to manage your stress.
So let’s take a deep breath, relax, and take control of our stress. You got this!
