10 Techniques to Instantly Reduce Stress
Stress can appear in our lives at any time with varying levels of intensity. It could arise from a conversation you have or get triggered from an event that takes places. Stress can even emerge after a slow build up, with one event pushing you over the edge. No matter how it’s caused, the fact is consistent stress in our body is not only detrimental to our health; it’s also preventable and unnecessary.
Physiologically, stress exists as our body’s response to life threatening situations. When we feel endangered, our nervous system responds by releasing stress hormones such as adrenaline and cortisol. This is our body’s way of protecting us through the “fight or flight” stress response. In emergency situations stress can help us stay alert, energetic, and give us superhuman strength to get out of danger.
Once the threatening event is over, our body is designed to return back to its natural calm and relaxed state. Although life-threatening situations are not as common in Western Society, what is common is for people to be constantly living in “flight or fight” mode. Staying in this mode over extended periods of time can cause health problems such as nervous system disorders and fatigue. This in turn can create ongoing anxiety as we are constantly on alert waiting for a crisis to happen at any time. For a lot of us, entering the office switches our body into a life-threatening state.
Next time your chest gets tight or you feel overwhelmed, try these techniques for instant relief.
1. Focus on your breath.
Your thoughts are directly related to your breath. If you have a tight chest, worried thoughts, or feel anxious, chances are, you are breathing too fast or shallow. Slow down your breath to balance your mind by inhaling for a count of 5 seconds, hold your breath for 5 seconds, and exhale for 5 seconds.
2. Cool down.
Cooling down your mind and body re-balances your energy and allows you to take action from a more centered place. An ancient yogi technique to cool down your mind and body is shitali pranayam. Open your mouth slightly, curl your tongue and allow it to slightly protrude past your lips. Breathe in through your mouth and out through your nose. If you can’t curl your tongue, inhale through a round O mouth instead. Try this technique for 2–3 minutes.
If you react too soon during stressful situations, you may say or do things you later regret. Unless you are in an emergency situation, your response can often wait at least a few seconds. Transform the pattern of immediately responding to taking the time to pause, breathe, get calm, and gather yourself. Then respond verbally or by taking action.
4. Get out in nature.
Getting out in nature has an instant calming effect. Whether you choose to sit on a beach to hear the waves crash, walk through a lush green forest, listen to the sounds of a nearby waterfall or hike up mountains, just get yourself outside and allow nature to put everything back into perspective.
5. Mindfully exercise.
Exercise releases natural adrenaline and endorphins that make you feel good. Add more mindfulness to your workout by focusing intently on the activity you are doing. Observe your technique and how it makes you feel. Get connected to your body. This workout window allows you to get fit and even take a break from your stress. Head outside and run or cycle, hit the gym, or attend a yoga class. Working out during your lunch beak also allows you stay more focused and calm when you return to work.
6. Take a cold shower.
Hydrotherapy is a precise and sophisticated science with a multitude of benefits for your body and mind. As well as reducing stress, cold showers open up your capillaries which when returned to normal push the blood back to your organs. This causes a flush effect in the heart, kidneys lungs and liver. This process stimulates the healthy secretion of the glandular system, which leaves your skin radiant and keeps your blood chemistry young healthy. Remember to start with outer extremities—feet, hands, and arms.
7. Put on relaxing music.
Everything is made up of energy including both our bodies and music. Music has the power to instantly transform your energy whether that’s by lifting you up or pulling you down. Choose music that is uplifting in tone, lyrics, and beat so your body’s energy can match this higher energy frequency. Positive music also helps create more positive thoughts.
8. Give gratitude.
Whatever you are stressed about is just a thought pattern or belief. You’re ultimately in control of your thoughts (even if it often doesn’t feel that way). Two people could be in exactly the same situation and only one could feel stressed because they have a negative thought pattern. So take a break from worry or panic and make a list of what you are grateful for in your life—whether that’s having a roof over your head, living in a nice city, having a vehicle that gives you freedom etc. List around 10 things.
9. Visualize success.
Prevent your mind from imagining the “worst case scenario” or “what if” by visualizing and focusing your whole attention on what you want to bring into your life, not the fears of what you don’t want. Remember where your attention goes energy flows, which means you can’t afford to spend anytime engaged in picturing what you don’t want.
10. Drink a green smoothie.
Get a natural mental boost from the phytochemicals of green vegetables. Smoothies are a great way to gain all the nutrients from vegetables and fruit as all the content remains in the drink. Green smoothies can also help strengthen your immune system, eliminate unhealthy cravings (which can cause more stress), and give your brain more energy. Try kale, spinach, ginger, and lemon with a touch of banana and blueberries.
Featured photo credit: Matthew Wiebe via unsplash.com