10 Relaxation ways for zap Stress Fast
Meditation is essentially relaxation time, so it should be done entirely at your convenience. So, after the meditation you do right now, choose a time when you know you are not likely to be disturbed and are free to relax and enjoy.
A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress”.
It’s simple. Choose a Quiet Place. surroundings should be Quiet and peaceful. Sit up straight with both feet on the floor. Close your eyes. Let any distracting thoughts float by like clouds.
Take a 5-minute break and focus on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process
as you exhale through your mouth.
3. Keep a Gentle Smile on Your Face
Take 5 minutes and focus on only one behavior with awareness, Tutin says. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food.
4. Reach Out
Your social network is one of your best tools for handling stress. Talk to others preferably face to face, or at least on the phone. Share what’s going on. You can get a fresh perspective while keeping your connection strong.
5. Tune In to Your Body
Mentally scan your body to get a sense of how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels. “Simply be aware of places you feel tight or loose without trying to change anything,” Tutin says. For 1 to 2 minutes, imagine each deep breath flowing to that body part. Repeat this process as you move your focus up your body, paying close attention to sensations you feel in each body part.
Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, upper chest, and back muscles. Remove the wrap, and use a tennis ball or foam roller to massage away tension.
“Place the ball between your back and the wall. Lean into the ball, and hold gentle pressure for up to 15 seconds. Then move the ball to another spot, and apply pressure,” says Cathy Benninger, a nurse practitioner and assistant professor at
The Ohio State University Wexner Medical Center in Columbus.
7. Laugh Out Loud
A good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your body’s stress hormone, and boosts brain chemicals called endorphins, which help your mood. Lighten up by tuning in to your favorite sitcom or video, reading
the comics, or chatting with someone who makes you smile.
8. Get Moving
You don’t have to run in order to get a runner’s high. All forms of exercise, including yoga and walking, can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress. You can go for a quick walk around the block, take the stairs up and down a few flights, or do some stretching exercises like head rolls and shoulder shrugs.
9. Open Your Eyes Slowly and Gently
As you come close to the end of the meditation, don’t be in a hurry to open your eyes and start moving about.
Open your eyes slowly and gradually and take time to become aware of yourself and your surroundings.
Feeling lack of motivation or restlessness? Are emotions taking a toll on your personal and work life?
10. Be Grateful
Keep a gratitude journal or several (one by your bed, one in your purse, and one at work) to help you remember all the things that are good in your life.
Use these journals to savor good experiences like a child’s smile, a sunshine-filled day, and good health. Don’t forget to celebrate accomplishments like mastering a new task at work or a new hobby.
“Being grateful for your blessings cancels out negative thoughts and worries,” says Joni Emmerling, a wellness coach in Greenville, NC.