The stats on stress are alarming: According to a report from American Psychological Association, 77% of Americans workers experience physical symptoms caused by stress such as fatigue, teeth grinding, headaches, muscle tension, upset stomach, changes in sex drive and appetite. While 73% claim to experience symptoms like lack of energy, irritability, nervousness, and anger.
The good news: If you’re looking to de-stress, but can’t make it to a cardio session or yoga class in the gym, don’t worry. Here are ten expert-approved and easy tips to help you relax.
Perform These Breathing Techniques. During your lunch break, you can practice one of these three psychological and sports breathing de-stress techniques below. They will help calm your busy mind during your most stressful moment.
Take ten breaths. While inhaling for 4 seconds, focus on the feelings of anxiety and stress. While exhaling for 6 seconds, focus on the sense of releasing and letting it go.
When you become tense, remember two of the best moments of your life and focus your attention on the joy and love you felt during those special moments when inhaling. Release all negative emotion as you exhale. By combining a positive feeling with an inhalation, your heart will change rhythms to improve your mental state.
This de-stress practice requires you to perform three sets of five breaths with a 4-second inhalation and a 6-second exhalation. Concentrate on your negative emotions in the first five breaths and let them all go with each exhalation. For the second set of five breaths, let go of all other thoughts. And simply focus on the feeling of exhaling and inhaling. For the last set of five breaths, concentrate on embracing the love in your heart during the inhale, be it for a family member or friend. Let go of the negative emotion while exhaling.
Listen To Music
Music holds a power of changing the chemistry of our cells in a way that promotes calmness and helps you de-stress. Turn on the radio while you are getting ready in the morning, or during your morning trip to the office, and listen to classical music or other slower tunes to relax and help relieve stress. In fact, listening to your favorite music is one of the things you can do every morning to make your day an amazing one. Feeling stress at your desk? Plug in one earbud and let the music de-stress you. Stressed because you’re preparing for a meeting with a potential investor? De-stress and pump yourself up with music.
Take time to create different de-stressing playlists. You can have playlists for your drive into work, a mid-day destressing break and a list for your drive home. By playing these regularly, you’re also giving your mind and body the ques they need to start the de-stressing process. These work great for bedtime, too.
Go Outside And Feel Nature
Outdoor air is proven to relieve relaxation and reduce stress. Eat lunch outside once in a while; go for a walk with your pet in the evening. Or you can go for a jog. You will be astounded by how much better you’ll feel after connecting with nature, even if it’s just for a few minutes.
Look At Bright Colors
Just like music. Taking a few minutes to look at vibrant, bright colors can affect your body chemistry positively and reduce stress as well.
Spend Time Around Animals
Spending time around animals is a therapeutic and calm way to de-stress. Not only does it make you put on a smile. But studies prove that it triggers the release of the feel-good hormone oxytocin. Which might be one reason spending time with animals reduces blood pressure.
Drink Herbal Tea
One excellent stress reducer is Herbal tea, says Eric Yarnell, ND, professor of botanical medicine at Bastyr University. Try catnip, skullcap, lemon balm, passionflower, hops, valerian or chamomile. Take some time to learn about the different teas and their effect on you. For example, valerian often acts as a sedative and may make you drowsy, so you’ll definitely want to save that one for after your drive home.
Stress is a fact of life for all entrepreneurs. Finding effective destressing techniques are necessary to you and the success of your business.
To Your Growth & Profits
William De Temple, CEO Antirion LLC
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