If you are one of those people who keep saying you’re incredibly stressed out and run down by all the demands placed upon your time and your life but, you just don’t have time to try a new “stress reduction” or “relaxation” technique, then I’ve got some good news for you! There are several quick and easy-to-use stress busters that I guarantee you can fit into your hectic schedule with little to no fuss or effort.
Take a Few Deep, Buddha Belly, Breaths
One of the simplest and quickest ways to reverse the effects of stress is to take a few deep breaths. Most of us only use one-quarter to one-third of our lung capacity when we’re under stress. Every hour or so, stop for a moment to notice how shallow you may be breathing. Then put your hand on your belly and take a long deep breath in through your nose while allowing your belly to expand. When you can’t expand your lungs or belly any further, release all that air through your mouth while making a “hhhhhaaaaaa” sound. Do this at least three or four times in a row. Then notice how you feel.
To enhance this exercise, raise your shoulders up to your ears as you breath in, and release them back down to their normal resting position as you breath out. As you breathe, think “I am inhaling peace and serenity, exhaling tension and stress.”
Listen to Some Healing Harmonies
Music has proven health and stress relief benefits which easily can be added to your daily stress relief routine. Busy people can play calm, soothing, healing harmonies while attending to chores around the house or in the car and can listen to their iPods while shopping for groceries or pursuing other activities. Pick music that sooths your soul.
Laugh More Often
Laughter can provide an emotional and physical release. It reduces stress hormones (epinephrine and cortisol) while increasing “happy hormones," such as oxytosin, and those “feel good chemicals” known as endorphins and neurotransmitters. A good belly laugh also works the diaphragm to circulate more fresh oxygen throughout your body. Instead of complaining about your stressed out life, trying laughing about your problems. It won’t take any more of your time, and it might actually help you feel better.
Develop a Positive Outlook on Life
It is well documented that people who choose to see the world through a more positive lens experience less stress, better health and a greater sense of overall well-Being. Focus on the “good stuff,” maintain an attitude of gratitude and count your blessings. Practice positive affirmations everyday and watch your stress melt away. All it takes is a simple shift in perception from “the glass is half empty” to “the glass is half full.”
Learn to Say No
Contrary to popular belief, saying no is not a selfish act. In fact, it may be the single most beneficial action you can take to reduce stress. It only takes about one second to do, but it could save you hours, if not weeks and years, of endless obligations, commitments and responsibilities. Saying no will free you to do the things you really want or need to do for yourself and your health, like leaving work at a reasonable hour, pursuing other interests and hobbies you enjoy, and going to bed at a reasonable time.
