Relaxation Techniques for Stress Relief
It takes a small amount of time to relax, so just let go. You deserve it. You don’t have to go to a retreat or spa to relax. You can use the following tips and get rid of the stress in less than 15 min.
Take a 5-minute break every day and focus on the breathing. Just close your eyes, sit up straight, and put your hand on your belly. Inhale through the nose, very slowly and feel how your abdomen moves. Feel the air that goes all the way to the top of your head and exhale through the mouth. Repeat the process for five minutes. By breathing slowly, you lower your blood pressure and the heartbeat. This tactic as a very effective stress reliever.
Listen to music
Many pieces of research have proven that listening to your favorite or relaxing music can lower down the heart rate, help you get rid of anxiety, and lower the high blood pressure. Natural sounds are very soothing, so create a playlist with the sound of the ocean, brook, chirping, birds, etc. and relax. Let your mind focus solely on the instruments, melodies, or singers. You can also play more dynamic music, turn up the volume, and sign loudly. It all depends on what you find better at the moment.
Scan your body
Lie down and mentally scan your whole body. Put your feet on the floor and see where stress hits you. Start with the toes and move up your head. Try to understand how your body is feeling and which areas are tense. You lie down and inhale and exhale slowly for a minute or two. In that time you should pay attention to how each part of your body feels.
Start meditating for a few minutes a day and you will no longer feel anxious. Meditation, if practiced regularly, can alter the neural paths in the brain and can help you cope with stress better. Robbie Maller, a psychologist, and a Ph.D. at Chicago recommend you to sit up straight, close your eyes and focus on a mantra. That mantra can be “I am in peace with myself,” or something else, and you need to repeat it out loud. Sync the mantra with your breaths by placing your hand on your belly. Don’t let any thoughts distract you.
Laughing helps to lighten the mental load and tightens your belly at the same time. When you smile, the level of the hormone called cortisol is being lowered. Moreover, your brain fills with endorphin, which is a hormone that makes you feel happy. You can relax by watching a funny video, chat with someone, read a comic, or whatever makes you feel good.
Live at the moment
Slow down your steps. Take 5 minutes to notice how your feet touch the ground, and the wind feels on your face. Live at the moment, and enjoy life with all senses.
Wrap a warm towel around your shoulders and neck. Keep it on for 10 minutes. During that time, close your eyes and let the tension from your back muscles, chest, neck, and face go. Massage your neck with a foam roller or a tennis ball. Place the ball between a wall and your back and press for 15 seconds. Then put the ball in another spot. It is a highly recommended tactic.
You don’t have to run if you don’t want to. You have plenty of choices to choose from. All forms of exercise are useful. Yoga, walking, aerobics, etc., it all helps with anxiety and depression. That’s because when you exercise, the brain releases hormones that help you deal with stress better. You can just stretch and walk around the block, and it’s still enough to relax you. Focus on your senses, and the stress will go away.
Talk to close ones
The best way to handle stress is by opening up to a close one and talking about what bothers you. Talk to a friend or close family member in person, or at least over the phone. Share your feelings and listen to the advice they give you.
Show gratitude for the small things
Keep a journal and make an entry every day. Write down everything good that you have done and what has happened to you during that day. Keep one journal in your purse and one at home. Being grateful will keep your mind off of the bad things. Celebrate taking up a new hobby and finishing a task at work. If you start stressing out just take a look at the journal and remind yourself of the things that you have done.