Ways to relax in under 30 minutes
Relaxation goes hand in hand with stress. The word “stress” means body’s response to various stressors. The main focus here is on the word “body’s”. Stress is not just a bad mood, sadness or breakness; it is associated with a range of chemical processes in the body that can be very harmful to health. Increased heart rate and blood pressure, slowed digestion, increased stomach acidity, muscle tension are only some of the body’s many reactions to stress. Long-term stress can cause health problems that are easier to prevent than cure. It is clear why relaxation is crucial for your body especially if your life conditions subject you to regular physical or mental pressure. If you practice certain stress reduction techniques, you can make relaxation an integral part of your daily life and remain more calm and balanced.
6 effective ways to relax
If you have a restless lifestyle or if your head is full of anxious thoughts, it’s probably hard for you to relax and get rid of these mind-stressors. These stress management techniques will help you feel at ease and return you to a state of balance in under 30 minutes.
Meditation for stress relief
You do not need to sit in the lotus position and sing “Om” or other mantras to reap major benefits of relaxation. All you need is to put on your headphones or go somewhere silent and relax on the couch or anywhere else you like. Meditation focuses your attention on the present moment rather than on fears and prospects. It calms and relaxes the mind, and frees it from all the troubles of the day. Don’t try to control your thoughts, but see that they’re just thoughts, they are not you. To enjoy better mind relaxation, focus on breathing or the sounds of music to avoid focusing on the problems that concern you. Every time when you notice that your thoughts turn to your everyday issues, return them to the subject of focus. Meditation techniques require 15-30 minutes a day to help you attain peace of your body and mind.
Deep breathing exercises
Stress can change our breathing patterns, making them superficial and frequent. However, deep breathing exercises help to slow down the heart rate, relax tensed muscles and lower the blood pressure. According to breathing technique recommendations from WebMD, you can sit or lie down to perform deep breathing exercises. Once you find a comfortable spot, take a regular breath and then take a slow breath. You can count to 6-7 when inhaling slowly through your nose, then hold your breath for 2 to 3 seconds and exhale slowly through your mouth. Add visualization to your breathing: focus on exhaling and your lungs slowly emptying, imagine how with each exhalation, stress leaves your body. When inhaling, think of peace and tranquility filling in your body. Breathe until you experience a calming rhythm. You will normally need 10 to 20 minutes for complete stress relief.
When stress is a part of your life, try to use natural stress management techniques instead of jumping into the decision to take some medicine. One of the most effective relaxation tips to relieve stress-induced symptoms is to drink herbal tea. Even if you are a coffee lover, consider taking a caffeine break while you’re under stress. While you may think that coffee will help you be more productive and therefore relieve some stress, it actually stimulates the work of adrenal glands and boosts body reaction to stress. Black tea is not a good choice for stress relief for the same reason – it contains caffeine. Herbal teas are best for calming effects. There are a number of herbs that also may give some calming effects: chamomile, mint, barley, passionflower, and Valerian root. Always have herbal tea at hand as a remedy to calm down, slow down, and take a moment for yourself without worrying about amping up your system with caffeine.
Oranges and vitamin C
Among other ways to relax, this one sounds tasty and has scientific proof. There was an experiment published in Psychology Today where scientists from Brazil tried to find out how vitamin C relieves stress. They selected a group of people (120 men and women), who were going to present a public speech. Individuals had little experience and were very nervous. As a stress management technique, some individuals were given 1,000 mg of vitamin C. They later reported that they experienced less stress. The individuals who did not receive vitamin C experienced increased blood pressure and had a greater amount of hormone cortisol in the blood. This hormone is released when one is feeling stress and is harmful when not controlled in time. Thus, when you feel anxious, eat some oranges or take supplements rich in vitamin C. You can take this advice as one of the many ways to relax.
Walking in fresh air is a unique method that combines relaxation and meditation techniques. It helps to shift your brain into a meditative state especially if you go through green places. Green color stimulates increased awareness and improves energy level, while walking provides moderate physical activity to your body. There is no certain recommendation as for the best weather for walking, but some studies have shown that people who walk regularly in sunny weather are less likely to experience signs of stress and other mental disorders. So, take some time and walk in a park or somewhere close to your office to get some stress relief.
Visit the Anger Room
As the creator of this unique relaxation technique claims, this is a smashing new way to relieve stress. It is absolutely opposite to other medication techniques that have nothing to do with smashing, crushing and breaking. In her story for The New York Times magazine Donna Alexander, the founder of the idea and network of Anger Rooms, discusses that she offers customers a unique way to fight stress by beating the stressor or any items in the room. As you can imagine, before presidential elections, the number of visitors increased greatly. They paid to pulverize mannequins with the names of the candidates they did not like. They claimed to gain mind relaxation in such activity. Sometimes even 5 minutes is enough to overcome anxiety. You can find Anger Rooms in Dallas, Toronto, Houston, and Niagara Falls. Among other stress reduction techniques, this is probably the most unexpected but it works for some people. If there is not an Anger Room in your area, a similar approach might be to take some boxing classes. This way, you can punch, kick, and wrestle while working out!
Regular use of even some of these stress management techniques can help you to restore energy and relax even after a hard day. Often, 30 minutes is enough to feel effects and to be a positive investment in your wellbeing and productivity. Enjoy life and keep stress under control!