Quick and Effective Stress Relief

There are many ways to manage stress. However, due to our busy schedule, a stressful event might present itself when you are not able to find a quiet spot to meditate or change to your swimming gear for a dip.

So when we are caught in a situation, how can we instantly and effectively reduce stress?

Deep breathing

Although we breathe up to 20,000 times a day, many of us are not breathing right! Deep breathing can calm your nerves, helps to relieve stress symptoms like anxiety and irritability, plus it can be done anywhere and anytime. There are several variations of deep breathing, following is one of the easiest.

Getting it right

1. Lie down on the floor


2. Place a book flat on your abdomen and relax


3. Now, inhale slowly, feel the air flowing to your abdomen, expanding it


4. When its full, hold for 3 seconds


5. Exhale slowly through your nose or mouth

As you are doing it, watch the book move up and down. Keep your chest still. Practice without the book once you get the feel of the technique.

Doing it

So whenever you feel you are stressed or irritable, catch a quick break, and take several deep abdominal breaths. By doing this, you actually get more oxygen into your lungs, giving you a quick stress relief.

Deep breathing can be done naturally when you understand and apply the technique. However, it is beneficial to adopt some form of activity such as meditation, yoga, taichi or sports to better prepare your mind and body to manage stress.

Visualization can be a quick and effective way to relieve emotional stress. Your mind have great impact on your body and with some practice, it help your body relax. So find a quiet place which you will not be disturbed for the next 15 minutes, and do a short visualization exercise whenever you feel stressed. The success of the exercise depends on your concentration and requires you to let go of your imagination.

Creative Visualization:
Use the Power of Your Imagination to Create What You Want in Your Life
(Gawain, Shakti)

• Pick an object or a scene for the visualization. You can select an object that is around you, like a vase, or choose a peaceful scenery such as a forest or waterfall.


• Breathe deeply and slowly.


• Close your eyes gently.


• Now, think about the object or scenery in detail. For example, if you have chosen a vase for the exercise. Think about the colors on the vase, what is the texture of its surface, move yourself into the vase and look around its inside, check out subtle details of the pattern drawn on its outside. If you get stuck, open your eyes, take a look at the vase and continue. Or paint your own vase in your mind!

If you get distracted or mind wanders away, take a slow deep breath, gently bring your mind back on the object or scenery and continue with the exercise.

You may find it a little challenging initially but after a few tries, you will be able to focus better and the visualization will become easier. Such exercises reduces stress because it distracts your mind away from the stressful situations you're faced with. If you are comfortable with visualization, the technique can help you be more creative and even assist you in going beyond reducing stress.

Essential oils extracted from plants, can do wonders to relieve stress. Whether you work in a quick paced environment or at home looking after the hyper energetic kids, it can be a quick setup and helps you in reducing stress as you get through your day.

Aromatherapy Diffusers

Mix distilled water and a few drops of your favorite essential oil to an aromatherapy diffuser. Aromatherapy diffusers will fill your surrounding with an aroma, providing an environment that calms and relief your stress throughout your day.

Inhaling

You can quickly put a drop of the essential oil on a tissue and inhale the scent. Or put a few drops into a bowl of hot water, lean your head over the bowl and breathe. Always try out with small amounts before inhaling. This is to ensure you are comfortable with the scent and prevents any potential allergic reaction.

Spray into air as mist

Mix a few drops of the essential oil with water and spray into the air regularly. This will disperse the scent around you, keeping your surrounding pleasant and allowing you to manage any stress that might present itself.

If you have some time to yourself, drop a few drops into your bath and relax in it for about ten minutes. Definitely a simple luxury to perk you up for the day or to unwind at the end of one.

Different aromatherapy scents will stimulate your senses differently. Chamomile and Ylang Ylang, for example, are effective stress-relieving essence; while Bergamot and Jasmine offer a calming effect and give you a lift out of a gloomy mood. Try mixing different essential oils together to get the effect you want. But please keep track of how they affect your mood and feelings, as well as the people around you. Use them around the house, in the office or even in your car, a natural and effective way to relief stress from the busy highways.