Stress is a fact of life, but being stressed out is not. The more stressed out we are the more vulnerable we are to colds, flu, and a host of chronic or life-threatening illnesses. And the less open we are to the beauty and pleasure of life.
Here are a few tips to manage stress easily and effectively:
Breathe calmly
Breathing from your diaphragm oxygenates your blood, which helps you relax almost instantly. To breathe deeply, begin by putting your hand on your abdomen just below the navel. Inhale slowly through your nose and watch your hand move out as your belly expands. Hold the breath for a few seconds, and then exhale slowly.
Visualize calm
Close your eyes, take three long, slow breaths, and spend a few seconds picturing a relaxing scene, such as walking in a meadow, kneeling by a brook, or lying on the beach. Focus on the details—the sights, the sounds, the smells.
Smile
Smiling is a two-way mechanism. We do it when we’re relaxed and happy, but doing it can also make us feel relaxed and happy. “Smiling transmits nerve impulses from the facial muscles to the limbic system, a key emotional center in the brain, tilting the neurochemical balance toward calm.
Rate your anxieties
Using a scale of one to 10, with one being the equivalent of a minor hassle and 10 being a true catastrophe, assign a number to whatever it is that’s making you feel anxious. “You’ll find that most problems we encounter rate somewhere in the two to five range.
No self-pity
The trouble is feeling like a victim only increases feelings of stress and helplessness. Instead, focus on being proactive. If your flight gets cancelled, don’t wallow in self-pity. Find another one. If your office is too hot or too cold, don’t suffer in silence. Call the building manager and ask what can be done to make things more comfortable.
Stop trying to please everyone
Trying to do everything is a one-way ticket to serious stress. Be clear about your limits, and stop trying to please everyone all the time.
Have some snacks
Foods that are high in carbohydrates stimulate the release of serotonin; feel-good brain chemicals that help induce calm.
Zone out
Look out the window and find something natural that captures your imagination. Notice the clouds rolling by or the wind in the trees.
