Blissing Out: 10 Relaxation Techniques To Reduce Stress On-the-Spot
If your hectic lifestyle has got you down, experts say relaxation techniques can bring you back into balance -- some in five minutes or less.
4. Look Around You
"Mindfulness is the here-and-now approach to living that makes daily life richer and more meaningful," says Claire Michaels Wheeler, MD, PhD, author of 10 Simple Solutions to Stress. It's approaching life like a child, without passing judgment on what occurs. Mindfulness means focusing on one activity at a time, so forget multi-tasking! Staying in the present-tense can help promote relaxation and provide a buffer against anxiety and depression.
Practice it by focusing on your immediate surroundings. If you're outdoors, enjoy the shape and colors of flowers, hear a bird's call or consider a tree. In the mall, look at the details of a dress in the window, examine a piece of jewelry and focus on how it's made, or window-shop for furniture, checking out every detail of pattern and style. As long as you can keep your mind focused on something in the present, stress will take a back seat.
5. Drink Hot Tea
If you're a coffee-guzzler, consider going green. Coffee raises levels of the notorious stress hormone, cortisol, while green tea offers health and beauty, says Nicholas Perricone, MD, author of 7 Secrets to Beauty, Health, and Longevity.
Chamomile tea is a traditional favorite for calming the mind and reducing stress. And black tea may be a stress-fighter, too, researchers from University College London report. Participants who drank regular black tea displayed lower levels of cortisol, and reported feeling calmer during six weeks of stressful situations than those who drank a placebo with the same amount of caffeine.
6. Show Some Love
Induce the relaxation response by cuddling your pet, giving an unexpected hug to a friend or family member, snuggling with your spouse, or talking to a friend about the good things in your lives, says psychologist Deborah Rozman, PhD, co-author of Transforming Stress. When you do, you'll be reducing your stress levels.
Why? Experts say social interaction helps your brain think better, encouraging you to see new solutions to situations that once seemed impossible, she says. Studies have also shown that physical contact -- like petting your dog or cat -- may actually help lower blood pressure and decrease stress hormones.
7. Try Self-Massage
When your muscles are tense and you've no time to visit a pro, try this simple self-massage technique from Darrin Zeer, author of Lover's Massage and Office Yoga. Relax, and travel straight to Zen-land.
- Place both hands on your shoulders and neck.
- Squeeze with your fingers and palms.
- Rub vigorously, keeping shoulders relaxed.
- Wrap one hand around the other forearm.
- Squeeze the muscles with thumb and fingers.
- Move up and down from your elbow to fingertips and back again.
- Repeat with other arm.
8. Take a Time-Out
Adults need time-outs, too. So when you sense your temper is about to erupt, Jeff Brantley, MD, author of Five Good Minutes In the Evening, suggests finding a quiet place to sit or lie down and put the stressful situation on hold. Take a few deep breaths and concentrate on releasing tension and calming your heartbeat. Quiet your mind and remember: Time is always on your side, so relax. The stress can wait.