18 Ways to Immediately REDUCE STRESS in 10 minutes or LESS!

by admin on December 30, 2015

Stress, anxiety, and fear, take a toll on the mind and body. When your body senses a threat, the hormone cortisol is released and activates the flight-or-fight response. In addition to increased blood pressure, heart rate, chest pain, and weight gain, cortisol over extended periods can create physical, emotional, or behavioral symptoms. Stress and COPING WITH UNCERTAINTY weakens our cells ability to fight off diseases, and weakens our mental reasoning. Everyone experiences stress, but what varies is how we each internalize or externalize the experience.

With a new baby, no sleep, and prolific levels of stress, there was minimal time to put “my mask on first, before another.” In this flight-or-fight state of mind, I would stick to basic stress reduction techniques that could be achieved almost anywhere. Below are 18 stress reduction tips which can be accomplished in 10 minutes or less that will quickly reduce blood pressure, mental anxiety, and help you to think clearly. When you can think clearly, you will make the best possible choices that will produce the best possible outcomes for you, your family, and the world around you! – with love.

1. TAKE 10 DIAPHRAGMATIC OR BELLY BREATHS:
Inhale filling the belly completely out, exhale and flatten the belly out.

2. TURN OFF THE T.V. OR RADIO;
Quit watching, listening, or reading the news.

3. EAT A SNACK HIGH IN PROTEIN & GOOD FAT:
Eat an egg, nuts, avocado, or oily fish like salmon or sardines, or drink milk.

4. READ POSITIVE QUOTES:
Have a book, website, or app handy that offers positive or inspirational quotes.

5. COUNT YOUR BLESSINGS:
Take out a piece of paper and write out 5 things you are grateful for.

6. GET QUIET, AND BECOME PRESENT:
Sit or lay still in a quiet space, and “listen carefully” as if to hear a pin drop.

7. USE ESSENTIAL OIL:
Pick up a lavender, vanilla, or rose scented essential oil at your natural grocery store.

8. HUG SOMEONE OR A PET:
Hug a friend, a family member, a co-worker, or fido.

9. WATCH A FUNNY OR INSPIRING VIDEO:
Watch a funny, inspiring, or educational video either from a download or youtube.

10. GO FOR A WALK:
Pound the pavement, or go gently along- visually picking up the fine details in nature.

11. CALL OR SPEAK WITH SOMEONE:
Share your thoughts or have a conversation with someone in person or by phone.

12. SCAN THE BODY:
Mentally scan the body from top to bottom- consciously relaxing each muscle.

13. TAKE A QUICK CAT NAP:
Hop in bed, sit on a couch, or sit in your car. Set alarm, close eyes, and rest.

14. ORGANIZE OR CLEAN YOUR SURROUNDINGS:
Put papers away, throw out trash, do laundry, clean one room at a time.

15. LISTEN TO A FEEL GOOD SONG:
Turn on your favorite song or artist on ITunes, Pandora, or CD to listen or dance.

16. MAKE A TO-DO LIST:
Write down everything you want to accomplish today- in order of importance.

17. DRINK TEA:
Grab a warm Chamomile, or herbal tea. Sip slowly and relax.

18. UTILIZE STRESS RELIEVING MODALITIES:
Use items like squeeze stress balls, or head tickle massager.

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