Stress is a natural part of our lives. It comes from us from a million different direction and seems to try and push us to the ground. In some cases it actually succeeds and we find ourselves with stress related illnesses. With life coming at us at the speed of light, work, finances, kids, and a multitude of other things it is no surprise. But reducing stress seems to be complicated and time consuming. So, what are the best ways to reduce stress?
Work Towards a Healthy Lifestyle.
A healthier lifestyle can make a huge difference in how your body reacts to stress. There are three key issues in working toward a healthy lifestyle. First, you should work on having well balanced meals that include fruits and vegetables as well as the other food groups. The second is to make sure that you are getting enough water. Most of us don't drink enough water and it isn't good for us. You should be getting 8 to 10 glasses of water a day. Finally, exercise is important. It doesn't have to take up a ton of time. However, once you get into a regular schedule of exercising you will find that you are less stressed then before.
Exercise.
I can't stress it enough (I know that was a bad pun, but it is true). Exercise is a great stress reliever. You don't have to spend hours at the gym either. Go for a walk or jog around the neighborhood or pop in a video and do yoga, Pilate's, or aerobics for 15 minutes or so. It can really be that simple. You don't have to have a lot of money or a lot of time. You just have to make it happen and after a couple of weeks you will feel the advantages of a routine. You will be less stressed and more relaxed!
Meditation.
For many the word meditation holds scary thoughts and crazy images. I am not asking you to change your beliefs or become someone who spends all day in the cross legged position. However, meditation offers a lot of relaxation. There are a number of different ways to do it and all of them can be great. Here are a few suggestions for meditation methods that take only a few minutes and can be done anywhere.
1. Deep breathing exercises. While deep breathing on its own has gained a lot of popularity, this is a method of meditation. To do them clear your mind of all your stresses. Place your palm on your belly just below your belly button. Concentrate on breathing deep to push your hand outward. Concentrate on each breath for ten or more breaths.
2. Tighten and Relax. Start at your feet and tighten up all the muscles there. Then concentrate on relaxing them as much as possible. Continue on with the calves and then the thighs and work your way up the body till you have tightened and relaxed all of your muscles.
3. Time Out. You can give yourself a mental time out. To do so clear away all your thoughts and try to concentrate on a color or the emptiness. When thoughts try to creep in work on pushing them back out. This will provide a lot of relaxation in just a few minutes.
4. Mental Vacation. There is a country song where he sings about "some beach, somewhere". When the bad things happens he imagines his beach. Well this mental vacation is possible for you as well. Pick somewhere that is restful whether it is a beach, forest, pond, or elsewhere. Go there for a few minutes and try to imagine what it looks like, smells like, and even sounds like.
Self Massage.
We all know that massages can help get the stress of life out of our muscles. However, most of us don't have the money or the time to get them regularly. So, where do you turn when you can't have the massage you want? You can give yourself a mini-massage that can help relieve stress and get you to relax. There are four main types of massage that you can do to yourself to reduce stress.
1. Neck Massage- The neck is one of those locations that holds onto all of our stress for us. You can give yourself a nice neck massage that will relieve tension and help you to relax. To do this either sit up straight or lay on the floor flat on your back without a pillow. Place your hands on either side of your neck so that you can massage it with your finger tips. Then start at the top where your neck meets your head and rub in those small circular motions down your neck and to your shoulders.
2. Hand Massage- Another great massage for relaxing just about anywhere is a hand massage. For this one you want the fingers of the massaging hand to be on the palm side of the other hand and your thumb on top. Using lotion is a great way to make smooth movements easily (and guys you can use lotion too). Use circular motions here too. Gently rub the palm and back of your hand and then work your way down to long strokes on the fingers and thumbs. As long as you aren't pregnant rub a circular motion along the "web" between the thumb and forefinger as well. This is a pressure point that relieves tension, but can also induce labor if you are pregnant.
3. Head Massage- Massaging the head is also a great way to relax. This is one that shouldn't usually be done at work since it can make your hair look a little crazy. Here you want to sit up straight and start with your hands at the top of your neck (where it connects to your head) and rub in circular motions with both your finger tips and your thumbs forward till you reach your forehead. You can repeat as desired.
4. Foot Massage- While you probably aren't going to be giving yourself a foot massage at work either, it can be a great way to relax. Lotion helps with this one as well since you will get better movement. Place your foot in your hands so that your thumbs can massage the bottom of it. Use circular motions to massage from the heel to the toes. Then do long strokes up and down the length of the whole foot.
While giving yourself a massage, no matter what part of your body you choose to massage, it is important to concentrate on the massage. Let yourself relax and it will make a huge difference to the reduction of stress.
Stretch.
A lot of people would place stretching under exercising. However, you don't need a lot of time to stretch, relax, and feel a reduction of your stress. Plus you can stretch in a general way or in a more specific way. Move around, stretch out your arms and legs so that your back gets a chance to relax, or sit and stretch out your legs according to where you need it the most. Do deep breathing while you are at!
Music and Scents.
You can relax by playing music. Choose something without words so that it doesn't distract you from your everyday tasks. You can choose from a lot of different types and don't have to listen to classical if it isn't something that you enjoy. If you can't find music that you enjoy try a soundtrack made for relaxing that includes sounds from nature. You can also use essential oils for relaxing. Lavender, chamomile, Clary sage, ylang ylang, and frankincense are some great ones for relaxing. However, finding the perfect scent for you will be based on your preferences. You can make a fresh room spray with a small 4 ounce spray bottle (usually available in the travel section). Add 1 tablespoon of rubbing alcohol and a few drops of your essential oil of choice. Let them sit together for an hour or so. Then fill the bottle with distilled or bottled water. Let rest for 24 hours and use to spray linens, furniture, or the air with the fragrance of your choice!
Snacks.
Healthy snacks can be great ways to reduce stress throughout the day. Take a break, do a lot of breathing while doing it and pick a healthy snack. You can choose fruits, vegetables, a granola bar, nuts, trail mix, or a yogurt. This will give you a good pick me up, help you to relax, and can keep you from getting stressed.
Bath Time.
One final way that is a great way to fight stress is to take a hot bath. You can add bubbles, scents, colors, salts, or other additives. Even men can enjoy this relaxing practice! Fill the tub with hot water and soak. Short on time? Enjoy a ten to fifteen minute bath. You don't have to be in there for hours for the warm water to work its wonders on you.
Stress accumulates, but you can reduce stress with a few chosen activities throughout the day. Working toward a healthier lifestyle, exercising, and doing various relaxation methods throughout the day can make a huge difference.