Your
Relaxation Tool Kit
Stressed out? Try these 12 tension-taming tools
and tips.
Get a Good
Workout
Enjoy a Deep Massage
Hang Upside Down!
Smell the Roses
Take an Essential Bath
Try Meditation
Drink a Cup of Tea
Lose Yourself in Drama
Make a "Music I Love" Mix
Nibble on Dark Chocolate
Take a Walk in the Park
Hug Someone You Love
Tips
to help you take charge of your life
Mini-Relaxations
Time to Unwind
While some types of stress can be beneficial, helping you meet a
challenge or a goal, other kinds of stress are, well, stressful. Chronic stress,
in particular, can have serious emotional and physical consequences. So how can
you try to control stress when it starts to creep up on you? Deena Frank, an
aerial dancer and a yoga and Gyrotonic instructor at Centerpoint Yoga Studios in
New York City, suggests creating a Relaxation Tool Kit. "It's one of the
simplest and most inexpensive ways to rejuvenate and reconnect with yourself,"
she says. If you're looking to unwind, try these chill-out methods from Frank's
own Relaxation Tool Kit. (Everyday
Health)
1.
Get a Good Workout
"Exercise is an excellent tension tamer," says Frank. "It loosens up your
body, activates your endorphins, and makes you feel great." Whether you work out
in a gym, on your own, or at a Pilates, yoga, or dance class, your body will
benefit and you'll reduce stress at the same time.
2.
Enjoy a Deep Massage
Therapeutic treatments or "touch therapies,"
such as massage, acupressure, acupuncture, and chiropractic care, can not only
relieve pain when our bodies ache or feel tense but also help fulfill our need
to be physically comforted. In particular, Frank says, deep-tissue massage and
acupuncture are important to help reduce stress and achieve relaxation. "I use
them to help loosen tight muscles, alleviate pain, and improve my overall sense
of well-being."
3.
Hang Upside Down!
"Hanging upside down can be very relaxing," says Frank, who spends more
time upside down than most people because of her work. She suggests relieving
physical tension by "hanging over a chair, exercise ball, or going to a yoga
class to learn how to do head, hand, and shoulder stands." Why is being inverted
beneficial? It's believed that yoga inversions help move stagnant energy,
relieve pressure on the heart, and cleanse the lymphatic system. You shouldn't
do these inversions, though, if you have heart disease, hypertension, glaucoma
or other eye diseases, or are pregnant.
4.
Smell the Roses
Scented essential oils, candles, natural room sprays, incense, perfume,
fresh-cut flowers, and even the aroma of foods – really, anything that smells
good to you – can help you relax. "I personally find the scents of peppermint
and rose calming when I'm feeling stressed," says Frank. She recommends keeping
your preferred scents in places where you often experience stress, such as at
your work desk or in your car for getting through rush-hour traffic. Keep in
mind, though, that essential oils may not be a good idea if you're undergoing
cancer treatment; have high blood pressure, diabetes, or skin sensitivities; or
if you're pregnant or nursing. Talk to your doctor first in these cases.
5.
Take an Essential Bath
"There's nothing like a hot bath to help you unwind after a difficult
day, and adding bath salts and essential oils can intensify those calming
effects. Lavender, peppermint, and jasmine are some of my favorites," says
Frank. The National Association for Holistic Aromatherapy also suggests these
essential oils for relaxation: ylang-ylang, geranium, peppermint, lavender,
lemon, sage, chamomile, and rosemary. To find what works best for you, consult
with a trained aromatherapy professional when buying essential oils. Also keep
in mind that essential oils may not be a good idea if you're undergoing cancer
treatment; have high blood pressure, diabetes, or skin sensitivities; or if
you're pregnant or nursing. Talk to your doctor first in these cases.
6.
Try Meditation
Clearing your mind through meditation is an ancient spiritual tradition,
but the National Institutes of Health has found that Americans are also using it
to treat anxiety, depression, and stress-related and other health problems.
Frank insists that there are no rules: "You can meditate alone or with a group,
using a CD or silence — you can even meditate while walking or dancing." She
adds that meditation reduces stress by slowing your heart rate, balancing your
blood pressure, and increasing deep breathing.
7.
Drink a Cup of Tea
Tea, the second most widely consumed beverage in the world (after water),
is another tension tamer. Green, black, and red teas all contain
health-promoting antioxidants. Herbal teas, in the form of tisanes and
infusions, have been used medicinally for centuries and are popular today in
helping people relax. Chamomile, in particular, is known for its soothing
effects. Frank recommends taking time out from your busy schedule to sit down
and enjoy a cup each day — to ease your body and your mood.
8.
Lose Yourself in Drama
When a temporary time-out from daily life is what you need, turn to a
good movie or book. Losing yourself in a drama or funny story can help push your
stressors aside. "Sometimes all you need is a little time to take your mind off
your problems," says Frank. "When you return to tackle them later, you might be
surprised at how much more manageable they seem."
9.
Make a "Music I Love" Mix
Prepare the ultimate playlist of your favorite soothing songs — the type
of music doesn't matter. "This will depend on your individual taste – you might
find classical or jazz relaxing, or perhaps you prefer rock, or even rap –
whatever works for you," says Frank. Upload the songs to your iPod or burn a CD,
then pump the tunes when stress strikes. Listening to music you love can
increase your deep breathing and improve your mood too.
10.
Nibble on Dark Chocolate
"Eating a really good piece of dark chocolate can be very relaxing.
Choose chocolate with at least 60 percent cacao, so you get the benefits of its
antioxidants along with your moment of chocolate-covered bliss," says Frank.
Recent studies indicate that besides boosting your mood, the flavonoids in
chocolate can help reduce high blood pressure and decrease the risk for heart
disease. But remember, chocolate also contains fat and sugar, so indulge in
moderation.
11.
Take a Walk in the Park
It's not a coincidence that many popular relaxation CDs include the
sounds of nature. Whether you're walking in the woods, sitting on a beach, or
strolling through a city park, nature will rejuvenate your mind, body, and
spirit. Frank, a self-proclaimed nature lover, says she would keep a redwood
tree in her pocket if she could. She encourages everyone to relax outside in
natural settings whenever possible.
12.
Hug Someone You Love
Never underestimate the power of affection to help comfort you. Not only
is physical contact considered a basic human need, but research shows that it
lowers the risk for both depression and the ill effects of stress. Frank adds
that "a hug is not just a hug; it's a demonstration of emotional support, which
is possibly the most precious tool you can keep in your Relaxation Tool Kit."
Tips to Help YOU Take Charge
of YOUR Life
and Reduce Your Stress Levels
1. Develop good coping strategies to use when you feel stressed — and practice using them when you're feeling calm so you can call on them when your stress level rises. Learn relaxation techniques, practice meditation, and engage in a pleasurable physical activity. These methods all help to counter the stress response in the body. If you can't learn them on your own, sign up for a course on stress management or specifically on relaxation techniques. (Note: These are not "new age" techniques — they have been proven to reduce stress.)
2. If you currently use harmful coping mechanisms, like drinking, smoking, or overeating when stressed, commit to breaking those habits, and get help if necessary. Join a support group focused on your issue.
3. Remember the "serenity prayer" and decide what you can and cannot change — then take actions to change the things you can. Try to jettison any stress you feel about things you have no control over.
4. If you are worrying about a particular issue or problem, develop a plan of action to deal with it. And if someone can help guide you or give you input to help you make decisions or a plan of action, seek out his or her assistance. It may sound silly, but write down your plan, or make a contract with yourself about what actions you will or won't take — and hold yourself to it!
5. Practice having a positive attitude. Attitude matters — you can view the glass as half full or half empty, and it makes a tremendous difference. Practice gratitude as well. It will focus your attention on the positive things in your life and help you see opportunities and solutions.
6. Work on developing a resilient personality. Resilience is characterized by five traits:
7. Keep a journal and write down your concerns and worries, and then leave them there, especially before you go to bed at night. Studies have shown that journaling reduces stress levels and helps people put their lives into perspective.
8. Have more fun, and develop your sense of humor. Seek out pleasurable activities and events, and watch more comedy. Laugher is good medicine.
9. Carve out personal time every day, and indulge yourself with things that bring you pleasure: a hot bath, dark chocolate, a good book, or music.
10. Establish a strong support system among family and friends and seek them out when you need emotional support or guidance about problem solving.
Whatever your problems are, or whatever you are struggling with, know there are people around you who can help. If you are overwhelmed with stress and feel you can't see a way out, or you're struggling with chronic anxiety or depression, you should think about seeking help from a professional, if you haven't done so already. There's no need to go it alone. Good help and successful treatment is available.
The best-written book on stress control is no help to you if you can’t find time to read it. If you only have a short while to spare, dip into the stress-busting suggestions described in this section. Whether you have one minute or half an hour, you’ll find ways to ease your day.
Mini-relaxations can help allay fear and reduce pain while you sit in the dentist’s chair or lie on an examining table. They’re equally helpful in thwarting stress before an important meeting, while stuck in traffic, or when faced with people or situations that annoy you. Here are a few quick relaxation techniques to try.
When you’ve got 1 minute
Place your hand just beneath your navel so you can feel the gentle rise and
fall of your belly as you breathe. Breathe in slowly. Pause for a count of
three. Breathe out. Pause for a count of three. Continue to breathe deeply for
one minute, pausing for a count of three after each inhalation and exhalation.
Or alternatively, while sitting comfortably, take a few slow deep breaths and
quietly repeat to yourself “I am” as you breathe in and “at peace” as you
breathe out. Repeat slowly two or three times. Then feel your entire body relax
into the support of the chair.
When you’ve got 2 minutes
Count down slowly from 10 to zero. With each number, take one complete
breath, inhaling and exhaling. For example, breathe in deeply saying “10” to
yourself. Breathe out slowly. On your next breath, say “nine,” and so on. If you
feel lightheaded, count down more slowly to space your breaths further apart.
When you reach zero, you should feel more relaxed. If not, go through the
exercise again.
When you’ve got 3 minutes
While sitting down, take a break from whatever you’re doing and check your
body for tension. Relax your facial muscles and allow your jaw to fall open
slightly. Let your shoulders drop. Let your arms fall to your sides. Allow your
hands to loosen so that there are spaces between your fingers. Uncross your legs
or ankles. Feel your thighs sink into your chair, letting your legs fall
comfortably apart. Feel your shins and calves become heavier and your feet grow
roots into the floor. Now breathe in slowly and breathe out slowly. Each time
you breathe out, try to relax even more.
When you’ve got 5 minutes
Try self-massage. A combination of strokes works well to relieve muscle
tension. Try gentle chops with the edge of your hands or tapping with fingers or
cupped palms. Put fingertip pressure on muscle knots. Knead across muscles, and
try long, light, gliding strokes. You can apply these strokes to any part of the
body that falls easily within your reach. For a short session like this, try
focusing on your neck and head.
When you’ve got 10 minutes
Try imagery. Start by sitting comfortably in a quiet room. Breathe deeply for a
few minutes. Now picture yourself in a place that conjures up good memories.
What do you smell — the heavy scent of roses on a hot day, crisp fall air, the
wholesome smell of baking bread? What do you hear? Drink in the colors and
shapes that surround you. Focus on sensory pleasures: the swoosh of a gentle
wind; soft, cool grass tickling your feet; the salty smell and rhythmic beat of
the ocean. Passively observe intrusive thoughts, and then gently disengage from
them to return to the world you’ve created.