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Rate Your Stress
Suzanne Zoglio, psychologist and author of Recharge in Minutes,
suggests giving your stress level a numerical score, from 1 (they’re
out of Chunky Monkey ice cream at the store) to 10 (a death in the
family). “Rating your current stressful situation, especially compared
with others you’ve survived, reduces it by providing perspective.”
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Grab a Toy
Keep inexpensive little toys at your desk—like a yo-yo or a
Rubik’s Cube. When you’re stuck in a phone conversation that won’t end,
put the caller on speakerphone and play for a minute to get your mind
off the anxiety.
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Get a Hug
When Cindy Chrysler of Millington, Michigan, feels overwhelmed,
she’ll shout to her family, “Healthy hugs!” “My children come running
from wherever they are and we all hug each other, then we go back to
what we were doing,” she says.
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Hit the (Invisible) Trampoline
Kate Hanley, author of The Anywhere, Anytime Chill Guide,
suggests a minute of bouncing like a kid on a trampoline: Stand with
knees slightly bent, and lightly jump up and down on the floor. You
don’t have to go high, and you should keep your knees soft and let your
arms move freely to increase momentum, as though you were actually
bouncing. Gradually come to a stop.
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Stay in the Moment
Stuck in traffic? Instead of worrying about how late you are or
getting angry, admire something around you—wildflowers on the side of
the highway, the lyrics to a favorite song on the radio—says Masha
Malka, author of The One Minute Coach: Change Your Life One Minute at a
Time. “If I get stressed about slow traffic, does that make it faster?
No. So why not enjoy the time?” she says.
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Drop and Give 20
Push-ups, that is. Old-school calisthenics like push-ups “get
the heart pumping and the blood flowing, which has a tremendous impact
on brain receptors that trigger stress signals,” says Tom Kersting,
PhD, a psychotherapist in Ridgewood, New Jersey.
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Go on a (Virtual) Vacation
Charlotte Libov, coauthor of A Woman’s Guide to Heart Attack
Recovery, suggests packing your mental bags for a one-minute trip back
to your last holiday. Close your eyes. Feel the breeze on the beach,
smell the food in the restaurant, visualize the sun on the lake. Voilà,
instant holiday.
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Take a Taste of Your Favorite Food or Drink
Lots of us find one glass of wine relaxing. But before you gulp,
take a moment to deliberately taste your favorite vintage, says
Kathleen Lisson, a wine educator and wine-and-food pairing teacher in
Albany, New York. Actively concentrating on tasting anything—wine, a
tart, crunchy apple, a flavorful cheese—brings pleasure and distracts
you from worries.
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LOL
Make yourself laugh—the harder the better. Chase your kids with
intent to tickle. Watch your cat during one of her inexplicable feline
manic episodes. Put marshmallow Peeps on a paper towel in the
microwave, and zap for a few seconds to watch them puff up.
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Have a Ball
Or just lie on one. Personal trainer and owner of
FitnessForBusyMoms.com Stephen Cooper recommends lying on your back on
a large stability ball. “The stretch releases tension in the lower
back, shoulders and chest.” Plus, looking at your world upside down
shifts your perspective. Don’t have a stability ball? Get a similar
effect by hanging your upper body off the edge of your bed.
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Belly-Breathe
Focusing on your body’s center—your belly—shifts attention from
irritating thoughts. Lisa Sarasohn, a Kripalu yoga instructor in
Asheville, North Carolina, suggests this easy move (note: pregnant
women should not try it). Sit, stand or lie on your back with a pillow
under your knees. Keeping your mouth closed, inhale slowly through your
nose, expanding your belly. Now, push your belly out even farther to
inhale more. Open your mouth and exhale slowly, allowing your belly to
sink back toward your spine. Now pull your belly in even farther to
exhale more. Repeat.
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Write It Down
Get a pen and paper, or open a blank document on your computer,
and just write. Don’t self-censor; just get whatever’s bugging you out
there, stream of consciousness–style, for a minute. Swear words
optional.
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Chew Gum
In a 2006 study, people who chewed gum four days a week had
reduced stress levels. Pop a (sugarless) piece in your mouth and get
that jaw working.
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Indulge in Dark Chocolate
Many of us reach for a candy bar when we’re stressed. The best
choice? Dark chocolate, says Jacob Teitelbaum, MD, author of From
Fatigued to Fantastic! “It contains PEA, a natural calming molecule,
and theobromine, a mild caffeine-like stimulant.”
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Do the Hula Hoop
Some gyms now offer a workout with a hula-hoop. Try something
like it at home by breaking out a hoop and swiveling those hips for a
minute. A little sweat, a lot of concentration as you try to keep it
spinning, and who can remember that the kids have outgrown their
sneakers again?
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Take an Art Break
“When I need relief from stress, I ‘rest’ my eyes on a beautiful
piece of art and let my mind and body relax,” says Beverly Solomon of
Lampasas, Texas. Don’t have walls hanging with masterpieces or time to
hit the museum? Keep a postcard of a favorite painting or an image from
an art book on hand.
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Do a "Flashdance"
Remember Jennifer Beals in the ’80s movie? Put on music and work
up a burst of intense physical exertion. LiRon Anderson-Bell, who runs
a public relations firm in Philadelphia, found out in college that a
no-holds-barred, pulse-racing dance calmed her jitters before an
important phone call. “If I do this for a minute, I’m exhausted, but I
also feel the most amazing calm.”
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Source: Woman's Day.com
