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Stress Relief – Five Simple Steps to Help You Slow Down, Unwind, and Enjoy Life Again

Calm down. Keep calm. Take a deep breath.

How often have you heard these words or said them to others? But when we are under pressure or feeling stressed, it is not so easy to relax.

Stress can affect employees in the workplace, students struggling to get good grades, caregivers caring for aging or disabled family members, and virtually anyone else. If left untreated, long periods of stress can result in health problems.

For example, a recent Gallup poll showed that caregivers who have full-time jobs while caring for other people have a greater risk of health problems such as high blood pressure and recurring neck, back, or other physical pain than those who who do. they do not have caring responsibilities. Caregivers represented 16 percent of the full-time workforce, according to the survey.

Another example is from a 10-year study presented in 2010 by the American Heart Association. The study involved 17,000 participants, many of whom were nurses. It found that women with work stress were 40 percent more likely to suffer from cardiovascular disease than women who did not have stressful jobs.

Although stress can creep up on you, with a little practice and commitment to learning new skills, you can alleviate symptoms before they start. There’s no one relaxation technique that’s perfect for everyone, but here are some you might want to try, either alone or in combination.

Try to pay attention to how your body reacts when you are not relaxed. Do your muscles get tight? Is your breathing shallow? Is your stomach tied in knots? Are your palms sweating? Is your heart beating faster or harder? Do your thoughts run from one thing to another? Is it hard to concentrate? Knowing how you react to stressful moments can help you identify the relaxation techniques that are most likely to work for you.

Choose some relaxation techniques to help you deal with the reactions you have identified. Make sure you choose something that you are comfortable with. What is right for someone else may not be right for you.

Practice the techniques even when you are not angry or stressed. As with any new skill, you will get better with practice. You’ll find yourself feeling calmer all the time—and you’ll be able to use techniques to help you when you start to feel stressed.

Breathe deeply. This is probably one of the simplest yet most effective relaxation techniques. There are many different breathing exercises designed to reduce anxiety. It’s a good idea to try to slowly inhale through your nose to the count of five and then exhale through your mouth to the count of five. It is important to breathe deeply from the diaphragm. You’ll know you’re breathing from your diaphragm if you see your belly expand and contract.

Practice these slow, deep breaths for a few moments when you are not stressed; then use the same technique when you

Turn it off. Too much noise—or too many distractions—can increase anxiety. Turn off the TV, computer and phone. Enjoy the silence, listen to soft music or tune in to the sounds of nature.

Close your eyes. Imagine a favorite quiet place. It can be a mountain top, a beach or a place deep in the woods. Go there in your imagination and recreate the sights, smells and sounds of this special place. You will come back refreshed.

Relax your muscles. When our muscles are tense, we often don’t even realize it. Progressive relaxation techniques help you recognize your own tense areas by systematically tensing and relaxing muscles in different parts of the body. Tapes and CDs are available to guide you through a series of progressive relaxation steps.

Massage can also help. A common reaction to stress is tension in the shoulder and neck muscles. Massage develops tension in the muscles and improves blood circulation to help you relax and unwind.

Channel excess energy. By releasing both physical and emotional energy, you can relieve many symptoms of stress and anxiety. There are many ways to get rid of excess energy. Do things you enjoy – go for a bike ride or hike, watch an old movie, attend a concert or sporting event. Do a purely enjoyable activity at least once a week. Any form of exercise is particularly effective in clearing the mind and reducing physical tension.

Talking to someone you trust can also have a profound and calming effect. Studies show that venting with a friend actually helps lower blood pressure and relieve anxiety.

Finally, another fun way to burn off stress: Laugh! Laughter initiates the release of endorphins, the body’s natural relaxants. Plus, keeping a sense of humor and not taking things too seriously can help prevent a lot of stress before it even starts.

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