Does it seem as if your stress levels just keep rising? Well, you’re not imagining it. Recent health findings show that stress is increasing for people in all stages of life from high school kids to recent retirees. The worst part is that stress is not just emotionally draining – it has serious health side effects such as cardiac problems, anxiety attacks and high cholesterol. So – take a deep breath, relax and spend a minute reading our six secrets to better stress management that you can start using today.
1. Stretching - This simple technique helps to relieve stress by improving blood flow, reducing muscle tension and improving flexibility. Stretching exercises also stimulate receptors in the nervous system that decrease the production of stress hormones. Stretching is most important before exercise but also provides stress relief as a standalone activity. The type of stretching most suitable for relaxation is called static stretching. This technique calls for stretching - not bouncing - for 10 to 20 seconds.
2. Aerobic exercise - Not only is aerobic exercise great for your heart, lung capacity and general endurance, it’s an amazing stress reliever. Exercises like walking, running and cycling all cause the release of endorphins – the “magical” brain chemicals that reduce pain, depression and anxiety.
3. Water exercises - While exercising in water provides aerobic benefits, it has the added bonus of relieving stress. Water’s soothing properties can make your stress drift away. The feeling of weightlessness is revitalizing, even just floating in a sun-drenched pool can make your stress vanish.
4. Meditation - This is a surprisingly easy way of reducing your stress levels no matter where you are. Sit quietly and focus on your breathing. Take deep, slow breaths, inhaling through your nose and exhaling through your mouth. Then imagine being surrounded by mountains, trees or a sunny, isolated beach. To keep your mind from wandering, you can even count as you breathe so you can focus on the sound of your breath and the numbers – not your to do list. Simply enjoy the experience for 10 to 20 minutes, and you’ll feel like you’ve had a restful nap.
5. Yoga - This ancient Asian discipline provides multiple physical and emotional benefits, including improved balance, flexibility and calmness. For beginners, it’s best to learn basic Yoga principles in a class to avoid injury. These classes can be found almost anywhere, including your local community center. Once you’ve learned the basic yoga “asanas,” or poses, you can continue at home, alone or with the help of instructional videos. You can find more information online at Yoga.com and Yogajournal.com.
6. Progressive muscle relaxation - Originally developed as a form of behavioral psychology, progressive muscle relaxation can now be used by anyone feeling the discomfort of stress. This method involves the tensing and relaxing of the major muscle groups of the body, one by one, usually starting at the feet and working up to the head. Many people prefer to listen to a 20 minute audio tape to take them through the steps.
Choosing a relaxation technique is a matter of taste - pick the one that suits you and watch the stress melt away.
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