If your hectic lifestyle has got you down, experts
say relaxation techniques can bring you back into balance -- some in five
minutes or less.
The kids need a ride to school, your husband can't
find his shorts, your boss has just scheduled an online meeting, and your best
friend desperately needs your help -- all at the same time.
Is it any wonder that you can't find a minute for
relaxation? In fact, if you're like most women, you may have even forgotten how
to relax.
And though experts say that some stress is good for
you -- it can sharpen your senses and your mind -- too much stress is bad for
your mental and physical health. At the same time, relaxation can do wonders to
restore balance in your life -- and may even reduce some of the health risks
associated with stress.
WebMD talked to the experts to learn more about relaxation
-- and how to attain it. What follows are 10 on-the-spot techniques you can use
-- any time and almost anywhere -- to reduce the tension in your life.
1.
Meditate
If you're thinking meditation means twisting your
body into an uncomfortable position and uttering "oohs" and
"omms" for an hour, guess again. Any repetitive action can be a
source of meditation, says Herbert Benson, MD, author of The Relaxation
Response and director emeritus of Benson-Henry Institute for Mind Body Medicine
in Chestnut Hill, Mass. This includes walking, swimming, painting, knitting --
any activity that helps keep your attention calmly in the present moment.
When you catch yourself thinking about your job,
your relationship or your lifelong to-do list, experts say to simply let the
thought escape, and bring your mind back the repetition of the activity. Try it
for just 5 to 10 minutes a day and watch stress levels drop.
2.
Picture Yourself Relaxed
Is your mind too talkative to meditate? Try creating
a peaceful visualization, or "dreamscape." To start, simply visualize
anything that keeps your thoughts away from current tensions. It could be a
favorite vacation spot, a fantasy island, that penthouse in New York City -- or
something "touchable," like the feel of your favorite silk robe or
cozy sweater.
The idea is to take your mind off your stress, and
replace it with an image that evokes a sense of calm. The more realistic your
daydream -- in terms of colors, sights, sounds; even touch and feel -- the more
relaxation you'll experience.
3.
Breathe Deeply
Feeling stressed evokes tense, shallow breathing,
while calm is associated with relaxed breathing, says Michael Lee, author of
Turn Stress into Bliss and founder of Phoenix Rising Yoga Therapy in Bristol,
Vermont. So to turn tension into relaxation, he says, change the way you
breathe.
Try this: Let out a big sigh, dropping your chest,
and exhaling through gently pursed lips, says Joan Borysenko, PhD, director of
Harvard's Mind-Body Clinical Programs. Now imagine your low belly, or center,
as a deep, powerful place. Feel your breath coming and going as your mind stays
focused there. Inhale, feeling your entire belly, sides and lower back expand.
Exhale, sighing again as you drop your chest, and feeling your belly, back and
sides contract. Repeat 10 times, relaxing more fully each time.
4.
Look Around You
"Mindfulness is the here-and-now approach to
living that makes daily life richer and more meaningful," says Claire
Michaels Wheeler, MD, PhD, author of 10 Simple Solutions to Stress. It's
approaching life like a child, without passing judgment on what occurs.
Mindfulness means focusing on one activity at a time, so forget multi-tasking!
Staying in the present-tense can help promote relaxation and provide a buffer
against anxiety and depression.
Practice it by focusing on your immediate
surroundings. If you're outdoors, enjoy the shape and colors of flowers, hear a
bird's call or consider a tree. In the mall, look at the details of a dress in
the window, examine a piece of jewelry and focus on how it's made, or
window-shop for furniture, checking out every detail of pattern and style. As
long as you can keep your mind focused on something in the present, stress will
take a back seat.
5.
Drink Hot Tea
If you're a coffee-guzzler, consider going green.
Coffee raises levels of the notorious stress hormone, cortisol, while green tea
offers health and beauty, says Nicholas Perricone, MD, author of 7 Secrets to
Beauty, Health, and Longevity.
Chamomile tea is a traditional favorite for calming
the mind and reducing stress. And black tea may be a stress-fighter, too,
researchers from University College London report. Participants who drank
regular black tea displayed lower levels of cortisol, and reported feeling
calmer during six weeks of stressful situations than those who drank a placebo
with the same amount of caffeine.
6.
Show Some Love
Induce the relaxation response by cuddling your pet,
giving an unexpected hug to a friend or family member, snuggling with your
spouse, or talking to a friend about the good things in your lives, says
psychologist Deborah Rozman, PhD, co-author of Transforming Stress. When you
do, you'll be reducing your stress levels.
Why? Experts say social interaction helps your brain
think better, encouraging you to see new solutions to situations that once
seemed impossible, she says. Studies have also shown that physical contact --
like petting your dog or cat -- may actually help lower blood pressure and
decrease stress hormones.
7.
Try Self-Massage
When your muscles are tense and you've no time to
visit a pro, try this simple self-massage technique from Darrin Zeer, author of
Lover's Massage and Office Yoga. Relax, and travel straight to Zen-land.
Place both hands on your shoulders and neck.
Squeeze with your fingers and palms.
Rub vigorously, keeping shoulders relaxed.
Wrap one hand around the other forearm.
Squeeze the muscles with thumb and fingers.
Move up and down from your elbow to fingertips and
back again.
Repeat with other arm.
8.
Take a Time-Out
Adults need time-outs, too. So when you sense your
temper is about to erupt, Jeff Brantley, MD, author of Five Good Minutes In the
Evening, suggests finding a quiet place to sit or lie down and put the
stressful situation on hold. Take a few deep breaths and concentrate on
releasing tension and calming your heartbeat. Quiet your mind and remember:
Time is always on your side, so relax. The stress can wait.
9.
Try a Musical Detour
Music can calm the heartbeat and soothe the soul,
the experts say. So, when the going gets rough, take a musical stress detour by
aligning your heartbeat with the slow tempo of a relaxing song. And you might
want to make that a classical tune. Research shows that listening to 30 minutes
of classical music may produce calming effects equivalent to taking 10 mg of
Valium.
10.
Take an Attitude Break
Thirty seconds is enough time to shift your heart's
rhythm from stressed to relaxed, Rozman says. The way to do that: Engage your
heart and your mind in positive thinking. Start by envisioning anything that
triggers a positive feeling -- a vision of your child or spouse, the image of
your pet, that great piece of jewelry you're saving up to buy, a memento from a
vacation -- whatever it is, conjuring up the thought will help slow breathing, relax
tense muscles and put a smile on your face. Rozman says that creating a
positive emotional attitude can also calm and steady your heart rhythm,
contributing to feelings of relaxation and peace.
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