By Tara Rummell BersonGo from keyed-up to calm with these easy tactics.
Whether you're anxious about the hectic holiday season, frustrated by an
endless list of chores, or upset over an argument with a loved one, you don't
have to let stress get the best of you. All you need is five minutes to escape
life's frantic pace and regain your composure. Here, quick tips for conquering
stress in your most distressing moments from Jeffrey Brantley, M.D., coauthor
of Five Good Minutes at Work and director...
Then do a mental scan of your body to find which areas feel tense or cramped. Quickly loosen up these areas. Let go of as much tension as you can.
Rotate your head in a smooth, circular motion once or twice. (Stop any movements that cause pain.) Roll your shoulders forward and backward several times. Let all of your muscles completely relax. Recall a pleasant thought for a few seconds. Take another deep breath and exhale slowly. You should feel relaxed.
Mind relaxation. Close your eyes. Breathe normally through your nose. As you exhale, silently say to yourself the word "one," a short word such as "peaceful," or a short phrase such as "I feel quiet."
Continue for 10 minutes. If your mind wanders, gently remind yourself to think about your breathing and your chosen word or phrase. Let your breathing become slow and steady.
Deep breathing relaxation. Imagine a spot just below your navel. Breathe into that spot, and fill your belly with air.
Let the air fill you from the belly up, then let it out, like deflating a balloon. With every long, slow breath out, you should feel more relaxed.
Guided imagery. This is a way to let your thoughts move you to a relaxed state of mind. You use your imagination to build up peaceful images in your mind. For instance, you might reflect on all the details that are part of a comfortable place, like a beach or garden.
Biofeedback. This is a method that teaches you how to make changes in your body that let you relax. You'll need to do this with a professional who specializes in this technique.
During a biofeedback session, you'll be connected to electrodes that measure things such as your blood pressure, heart rate, or muscle tension. With help from the therapist, you'll learn how to control some of these things so you can get relaxed.
Behavioral changes. You can manage tough situations and stress by changing some of your thought patterns and habits.