Just about everyone experiences stress in one form or another on most days. It can be from an ongoing issue or just an independent occurrence. Most of us consider stress coming from a negative situation, however, even good or happy events can cause stress. Over the long haul, stress not only is damaging to our body, it also can take away our JOY! Here are a few stress relieving tips you can start using right away.
Take a Slow Deep Breath…and then, take a few more. Within 60 seconds, deep breathing sends signals to your brain to relax your nervous system, which tells your adrenal glands to stop pumping out the stress hormones, cortisol. As a bonus, deep breathing will also increases your oxygen levels in your bloodstream which gives you more energy.
Deep Breathing Exercise:
- Sit, stand or lie down in comfortable position with good posture.
- Gently take a slightly deeper breath than normal – it should feel natural & comfortable, not forced.
- Hold it without straining then exhale.
- Gently take a deeper breath into diaphragm region of upper abdomen; should feel stomach rising as inhale & lowering as exhale.
- Hold slightly & then exhale, be sure to exhale fully.
- Repeat for at least a minute.
Perform this routine periodically through out the day, remembering to keep posture straight. Slouching compresses your lungs which means you won’t get as much air.
Analyze Your Stress. Separate the things in your life that you find stressful into two categories: things you can do something about, and things you can’t. If you can do something about the stress causer, then do it! If there’s nothing you can do, then accept it and move on – Practice the art of the Law of Least Effort. Know that this moment is as it should be, accepting it as it is, not as I wish it to be. Every problem is an opportunity in disguise. ( from Deepak Chopra’s book The Seven Spiritual Laws of Success get it HERE)
Monitor Your Negative Thinking Stress is often the result of fears that are based in our imagination. If you have this tendency, start replacing negative thoughts with positive thoughts. Just changing your attitude can actually alleviate a lot of stress.
Emotional Release Crying is an excellent stress reliever, especially if you have bottled up sadness and grief. Let your unresolved emotions roll down your cheeks and out of your life. Laughter is good medicine, too. Even if you are angry or depressed, just say ha ha hee hoo hoo. Soon, real laughter will come…and with it, joyful tension release.
Meditation One of the ultimate goals of yoga is rest—and simple, quiet meditation accomplishes this quite effectively.
- Sit with your head, neck, and trunk in alignment and your legs comfortably crossed.
- Observe the quiet flow of your breath for several minutes.
- Then practice soham meditation (pronounced “so-hum”).
- On each inhalation, mentally say ‘so’.
- On each exhalation, mentally say ‘hum’.
- Stay with this mantra for at least 5 minutes.
- If you are more spiritual centered you could say “Let God” or “Praise God”
It will help you become one with your inner being, and soon your stress will melt away.
Cultivate a Meditative Mind For example, When you walk, walk mindfully. Feel the cool grass under your feet. Notice your surroundings. Notice the brightly colored flowers, the beautiful trees, a single bird flying in the sky. By staying in the present moment, you will fall in love with your life. Then anything that touches you—even stress, anger, anxiety—becomes meditation.
Write it out. If you are having a hard time dealing, then journal it. Just be sure to end with some positives. Also, keeping a Gratitude Journal will help keep you focused on all the good in your life.
Take a Relaxation Break To prevent the buildup of stress, Spend at least 5 to 10 minutes in savasana (corpse pose) daily.
- Lie on your back with your legs and arms a comfortable distance from your torso.
- Close your eyes, and let your muscles melt into the floor.
- Then let the lungs do their job. Take a deep breath.
- Bring your attention to the sensation of the breath flowing in and out of your nostrils, and notice how the exhalation is slightly warm and the inhalation is moderately cool.
- If your mind wanders, gently bring your focus back to the breath. When thoughts arise, let them go.
This practice balances the nervous system and fosters a relaxed, clear state of mind.
Viparita Karani. (legs up the wall)
- Lay on the floor with your bottom next to a wall.
- While keeping your legs up the wall, elevate your pelvis on a bolster or folded blankets.
- 5 minutes does the trick for me
This pose stimulates the blood pressure sensors in the neck and upper chest, triggering reflexes that reduce nerve input into the adrenal glands, slow the heart rate, slow the brain waves, relax blood vessels, and reduces blood pressure.
Other Stress Relief Yoga Poses Shoulder stand (sarvangasana), plow pose (halasana), half spinal twist (ardha matsyendrasana), locust pose (shalabhasana), and lion pose (simhasana) Check out this site with photos for poses and more!
Get at least 7 or 8 hours of sleep at night. And if possible, don’t wake to a blaring alarm clock since the noise causes a flood of stress hormones to be released.
Exercise regularly but don’t overdo. Exercise is a valuable release for pent-up stresses. Just Know your limits and don’t over exercise, since it can cause stress on the adrenals.
Bath of Ginger & Baking Soda for Quick Relief.
- To a hot bath add
- 1/3 cup ginger or( 3 drops doTERRA Ginger Essential Oil)
- 1/3 cup baking soda
- Stir and get in
- (Then, even if you are not a singer, sing in the tub!
- Even if you’re not a dancer, dance with your arms. Spontaneous music and movement will help you get back in touch with your carefree side.)
The circulation-boosting effects of ginger and the alkaline properties of baking soda will counteract some of stress’s effects on your body.
I hope this gave you a few things to try right NOW!
Hugs, (another stress reliever)
Check out These 5 Essential Oils to help you feel Less Stress