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Health & Fitness

Managing Stress

Discover how to manage the stress in your life. Also, learn techniques you can use during trying situations to help you stay calm and focused.

Life is not about waiting for the storm to pass…

It’s about learning to dance in the rain.”

---Vivian Greene

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I love this quote! In fact, whenever I lead a stress management session, I start my program with this simple sentence. Once I’ve captured the groups’ attention, I explain that many people are completely frazzled because somewhere along the way they developed the mindset that they aren't able and/or they are not entitled to unwind, relax or attend to their own needs until after things settle down in their lives. Unfortunately, the reality is that even when the issue at hand gets resolved,  at some point (usually sooner than later) something else will pop up that will need immediate and undivided attention. The key then is to learn how to take things in stride, go with the flow and develop a way to cope with all the trials and tribulations that make up life!

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There are several things you can do to improve your stress tolerance and remain calm, cool and collected in the face of pressures and problems.

Try to integrate these positive activities into your routine:

  • Eat a healthy diet and limit the amount of alcohol and caffeine you consume
  • Get plenty of rest
  • Exercise
  • Think optimistically
  • Socialize regularly and maintain enjoyable relationships
  • Meditate/pray
  • Find something to laugh about everyday
  • Read
  • Spend time on a hobby
  • Don’t take on more than you can handle
  • Learn to say “no”
  • Ask for help when you need it
  • Develop an attitude of gratitude

When performed on a regular basis, these new habits will enhance the quality of your life in numerous ways.

However, there still will be times when you’ll be caught in the throes of a stressful situation and you'll want fast relief.  Here are a few stress buster techniques you can try:

 Deep Breathing:  Sit on a chair with your back supported, your feet on the floor and your hands resting on your thighs. Close your eyes. Inhale deeply and slowly, pause and then exhale deeply pushing all the stale air out. Feel your shoulders relax as you exhale. Repeat a few times and then open your eyes.

First Smile- Super 4 S Exercise:  First smile.  Smile and make your eyes sparkle. Then take a deep breath.  As you exhale, let your jaw hang slack. Let your shoulders sag.  Allow your forehead to smooth out.  This breaks up a lot of tension we create in ourselves. When we are under a great deal of stress, our faces get hard looking; our breathing is only in the upper part of our chests; our jaws and shoulders are tense and our brows are furrowed.

Seated Stress Reliever:  Sit quietly in a chair for a few minutes. Pull in stomach muscles tightly. Hold for 5 seconds. Relax. Clench fists tightly. Hold for 5 seconds. Relax. Extend fingers. Hold for 5 seconds. Relax. Grasp below seat of chair. Hold for 5 seconds. Relax. Press elbows tightly into sides of body. Hold for 5 seconds. Relax. Push feet hard down on the floor. Hold for 5 seconds. Relax. Feel a wave of relaxation throughout body.

Even though these relaxation techniques are easy to learn, remember that practice makes perfect. For maximum benefits, perform these exercises every day. Then when you need to calm down quickly, your body will know what to do!

 

 

 

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Debbie Friend teaches educational, enjoyable and highly effective stress management and laughter yoga programs to a wide range of audiences.  For more information please visit www.lifecurrents.net

 

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