When was the last time you felt stressed out? Last week? Yesterday? With today’s hectic pace, it’s no wonder many of us experience frayed nerves on a regular basis. With our to-do list in hand we speed through our days at such a pace that even the slightest setback irritates the heck out of us. Instead of keeping pace with the urgency of the world, why not step back and savour those small moments of downtime? Following is a list of tension tamers Crystal and I have come up with that will show you how to make your stress work for, not against you. We’ll explore everything from the importance of not making mountains out of molehills, to how to turn off any negative self talk. Don’t Make Mountains Out Of Molehills If a backup on the expressway makes your blood boil, take a moment to step back and ask yourself “What’s the worst thing that could happen? The problem is, far too often everyday stresses like this get the best of us. Try to sort out the trivial from the essential. Give the whole situation a little perspective by imagining the worst and realizing just how ridiculous it is. For instance, if you’re stuck in traffic, exaggerate the situation by picturing yourself growing old behind the wheel. Now, how unrealistic is that? Chances are good if you use this method you will end up laughing, which is good since humour is a great stress reliever. Breathe New Life Into The Moment Breathe in for four counts, hold for two, then slowly release for six to eight counts. The idea is to get a rhythm going for several minutes. Deep breathing opens up the cardiovascular system, enhances the blood flow and distributes oxygen to every part of the body. Imagine a balloon in your stomach that inflates and pushes the abdomen out while you inhale and deflates, letting the abdomen fall back to its original position while you exhale.
Beat The Stress With A Scent Quick fixes to restore calmness include aromatherapy essential oils. Try ylang-ylang or clary sage. Rub into your temples and inhale or put them in a room diffuser. Cut Stress With Kindness You’d probably agree that the tension in most long lines and crowded waiting rooms is so thick you can cut it with a knife. Be the first one to cut it with kindness. Chatting with others around you is a good way to make the time pass quicker for everyone. Loosen Up Your Body Mentally Give your body the once over. Are you grinding your teeth or furrowing your brow? Is there a build up of tension held tight in your shoulders or a knot in your neck? If so, start at the tip of your head and concentrate on releasing the tightness in each individual muscle group until you’ve worked everything though. Reduce ‘On Hold’ Tension If you find yourself put on hold, take the opportunity to switch the phone from ear to ear every few minutes so you’re not holding tension on one side of the body, creating chronic muscle tightness and fatigue. Another technique is to slowly lower the phone ear toward the shoulder while pulling the opposite shoulder toward the floor. Hold a few seconds; repeat on opposite side. Let Others Pitch In We don’t have to do everything ourselves. Encourage everyone to pitch in. Divvy up chores among family members. And, at the very least, relax your own standards – everything doesn’t have to be perfect. Enjoy Nature And The Fresh Air If you’re fortunate enough to be outdoors, look up to the sky and let your imagination soar. Really examine the cloud formations. Breathe in some fresh air and appreciate the beauty of nature that surrounds you – sunlight coming through the tree branches, flowers, butterflies etc. At night take the time to gaze at the moon and stars. Know What You Can Change And What You Can’t Even though having a sense of control can reduce stress, certain situations are beyond our influence. Acceptance is often the best approach. Remember the old saying by theologian Reinhold Niebuhr? “God, grant us grace to accept with serenity the things that cannot be changed, courage to change the things which should be changed, and the wisdom to distinguish the one from the other.” Find comfort in his words. Walk Away Stress What motivates people to stick with a fitness program? There are more benefits to frequent exercise than trimmer waistlines or firmer thighs. Most people who exercise regularly also benefit from the reduction of stress. The basis of all stress reduction techniques is to help you focus on the present moment, rather than being distracted. And exercise does just that. During exercise we move in a rhythmic fashion that may also tap into our underlying natural body rhythms such as breathing and heart rate. In turn it can calm the mind and elevate the mood. Researchers have also long attributed the mind-body link to the release of endorphins (our bodies “feel-good chemicals”). Retune Your Diet While too much coffee is a well-know nerve-jangler, our overall diet also plays an important role in how stressed we feel. Food is your body’s source of fuel. Without a healthy diet, your body works overtime looking for reserves. Turn Off Negative Self Talk We may not even realize it but we could be feeding our stress level with pessimistic thinking. A great deal of stress comes from what we tell ourselves – the irrational thoughts and expectations – the ‘shoulds’ and the ‘musts’. Take the time to listen to your internal messages. When you catch yourself in negative self-talk, instantly replace the thought with a more realistic one. It may take some time and practice to train yourself to turn those negative thoughts around. But in the long run, it is well worth the effort for the peace and well-being you’ll gain. Family Sanity Savers.com. Copyright 2005. |