Instant Stress Busters

Even in the middle of a stressful day, you'll fare better using a few strategic de-stressing exercises.

These real-time coping skills comprise a holistic progression from body to mind to spirit.

Choose the best ones for the moment, or complete the whole routine within 20 minutes.

Stretch

Feel better immediately-- without even getting out of your chair -- by slowly bending forward, leaning back, and twisting your spine in both directions.

Standing, slowly reach for the ceiling while inhaling; then bend and reach for your toes on the exhale.

Progressive Muscle Flex/Release

Tense strongly from feet up, and hands inward, while inhaling through the nostrils.

Release suddenly, from head to toes, exhaling through the mouth.

Self-massage

For stimulation and relaxation, rigorously massage your head, neck, face, hands, or feet.

Eye Palming

Rub your hands together vigorously until hot; then place them over your closed eyes for soothing energy.

Breathe

• Squeeze all air out from the belly up, then inhale, fully expanding abdomen, rib cage, and upper body.
• Pump the breath in and out forcefully from the belly to stimulate internal glands and organs.
• Feel the breath passively without controlling it.

Relax

Elicit your "Relaxation Response" by silently or audibly repeating a word, sound, or prayer, ignoring all other thoughts. This internal focus alone can reduce muscle tension, blood pressure, and anxiety.

Focus Mind exercises produce body results.

• Balance: Lean forward and back, then side to side, reducing movement until still and balanced.
• Center your awareness deep within the belly.
• Get Grounded: Feel your connection to the earth.
• Autogentic Programming: Repeat these positive statements in first person, present tense:
  • My forehead feels cool.
  • My limbs feel heavy and warm.
  • My heartbeat feels slow and quiet.
  • I feel completely relaxed.

Commune

Religious beliefs and spiritual practices can make you more stress-hardy. Counter negativity and difficulty with your own prayer, spiritual affirmation, or invocation. Often, just remembering your connection to a greater intelligence or spirit helps keep your problems in perspective.

By Lonny J. Brown