One-Minute Stress Relievers
No matter how good your intention to maintain a Zen-like attitude, some days just seem to make it impossible. When stressful situations arise, your body flushes with adrenaline and cortisol, making your blood pressure rise which affects your cardiovascular and digestive systems. Next time, don't let the negative effects of stress ruin your day, cut them off before they cut you down. One good minute can make up for several bad ones, so take a time-out for stress relief.
Medical studies demonstrate that not only can you stop these negative effects, you can also produce the opposite feel-good neurotransmitters like serotonin with these easy one-minute stress managers. Stress experts say they all work; just find the one that feels best to you and do it.
Breathe
Take a few slow, deep cleansing breaths. Sit up straight but not rigidly. Imagine slowly blowing your abdomen up like a balloon, moving the breath into your solar plexus, then up into your shoulders. Breathe out, consciously moving the air back out in the opposite order.
Release your Muscles
Do a body scan from the top of your head to each of your toes to monitor tension. Thinking specifically about each one leads it to relax, letting your body go back to a comfortable stasis. Say to yourself, "scalp, relax, forehead relax, brows, cheeks, nose, mouth, tongue, jaw relax . . ."
Stretch
Facial muscles, neck, shoulders, arms, wrists, hands, back, legs, ankles, feet: No one has to show you how, just stretch like a cat. This is great anytime you feel yourself tensing up, at your desk, in the middle of housework, in the car waiting at a red light.
Focus
Shut off the 'monkey noise' in your brain by focusing intently on anything: a painting or photograph, a flower, a cloud, a candle, or that old retro standby, your navel. Don't think; in fact, if any thoughts drift into your consciousness, gently let them float away, it will clear your mind.
Change Perspective
Imagine what could be going on in the life of the one who caused you to stress out: that jerk in the sports car could be on his way to visit his wife in the hospital, and the lady in the checkout line could be working for Meals on Wheels. It's a cliche, because it's true: Instead of cursing, count your blessings.
Play with your Pet
Stroking a pet or watching them at play is good for the body as well as soul. Studies have been done to show health can improve when people have access to furry friends. Give your kitty a cuddle or walk your doggie.
Judith Lazarus, author of "Stress Relief & Relaxation Techniques" (Keats Publishing/McGraw-Hill)
