All of us are affected by stress at different points and to varying degrees. Stress can help to motivate and energize us, but when it reaches a certain level, the emotional and physical impact can be debilitating.
The first step to managing stress is recognizing its signals. Physical symptoms of stress can include changes in heart rate, breathing, and blood pressure. Muscle tension and changes in body temperature are also common responses to stress. Emotional responses to stress can include feeling anxious, overwhelmed, or depressed.
It is easy for busy people to say, “I don’t have time to relax!” However, there are some quick ways to help keep stress in check even within our hectic schedules.
The following relaxation techniques can take from twenty seconds up to a few minutes and can be done with eyes opened or closed. Try one right now:
- Take a full deep breath and while releasing it, say to yourself the word, “Relax.” Repeat this three times, feeling yourself becoming more relaxed with each breath.
- Find a muscle group (e.g., shoulders or jaw) that feels tense. Breathing normally, count up to eight and as you count, slowly tense that muscle group. Then count back down to one while gradually releasing the tension.
- Count down slowly from twenty to ten, taking one breath with each number. As you get closer to ten, feel yourself becoming calmer.
- Take a deep breath and as you release it, feel warmth radiate through your body and out your fingertips.
- Close your eyes or focus on a point in the distance. Imagine yourself in a calm, safe place. Notice all that you see, hear, smell, and feel here. When you are ready to leave this place, remind yourself of where you are and count to three before opening your eyes or changing your focus.
