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10 Techniques to Instantly Reduce Stress

10 Techniques to Instantly Reduce Stress

Stress can appear in our lives at any time with varying levels of intensity. It could arise from a conversation you have or get triggered from an event that takes places. Stress can even emerge after a slow build up, with one event pushing you over the edge. No matter how it’s caused, the fact is consistent stress in our body is not only detrimental to our health; it’s also preventable and unnecessary.

Physiologically, stress exists as our body’s response to life threatening situations. When we feel endangered, our nervous system responds by releasing stress hormones such as adrenaline and cortisol. This is our body’s way of protecting us through the “fight or flight” stress response. In emergency situations stress can help us stay alert, energetic, and give us superhuman strength to get out of danger.

Once the threatening event is over, our body is designed to return back to its natural calm and relaxed state. Although life-threatening situations are not as common in Western Society, what is common is for people to be constantly living in “flight or fight” mode. Staying in this mode over extended periods of time can cause health problems such as nervous system disorders and fatigue. This in turn can create ongoing anxiety as we are constantly on alert waiting for a crisis to happen at any time. For a lot of us, entering the office switches our body into a life-threatening state.

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Next time your chest gets tight or you feel overwhelmed, try these techniques for instant relief.

1. Focus on your breath.

Your thoughts are directly related to your breath. If you have a tight chest, worried thoughts, or feel anxious, chances are, you are breathing too fast or shallow. Slow down your breath to balance your mind by inhaling for a count of 5 seconds, hold your breath for 5 seconds, and exhale for 5 seconds.

2. Cool down.

Cooling down your mind and body re-balances your energy and allows you to take action from a more centered place. An ancient yogi technique to cool down your mind and body is shitali pranayam. Open your mouth slightly, curl your tongue and allow it to slightly protrude past your lips. Breathe in through your mouth and out through your nose. If you can’t curl your tongue, inhale through a round O mouth instead. Try this technique for 2–3 minutes.

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3. Pause.

If you react too soon during stressful situations, you may say or do things you later regret. Unless you are in an emergency situation, your response can often wait at least a few seconds. Transform the pattern of immediately responding to taking the time to pause, breathe, get calm, and gather yourself. Then respond verbally or by taking action.

4. Get out in nature.

Getting out in nature has an instant calming effect. Whether you choose to sit on a beach to hear the waves crash, walk through a lush green forest, listen to the sounds of a nearby waterfall or hike up mountains, just get yourself outside and allow nature to put everything back into perspective.

5. Mindfully exercise.

Exercise releases natural adrenaline and endorphins that make you feel good. Add more mindfulness to your workout by focusing intently on the activity you are doing. Observe your technique and how it makes you feel. Get connected to your body. This workout window allows you to get fit and even take a break from your stress. Head outside and run or cycle, hit the gym, or attend a yoga class. Working out during your lunch beak also allows you stay more focused and calm when you return to work.

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6. Take a cold shower.

Hydrotherapy is a precise and sophisticated science with a multitude of benefits for your body and mind. As well as reducing stress, cold showers open up your capillaries which when returned to normal push the blood back to your organs. This causes a flush effect in the heart, kidneys lungs and liver. This process stimulates the healthy secretion of the glandular system, which leaves your skin radiant and keeps your blood chemistry young healthy. Remember to start with outer extremities—feet, hands, and arms.

7. Put on relaxing music.

Everything is made up of energy including both our bodies and music. Music has the power to instantly transform your energy whether that’s by lifting you up or pulling you down. Choose music that is uplifting in tone, lyrics, and beat so your body’s energy can match this higher energy frequency. Positive music also helps create more positive thoughts.

8. Give gratitude.

Whatever you are stressed about is just a thought pattern or belief. You’re ultimately in control of your thoughts (even if it often doesn’t feel that way). Two people could be in exactly the same situation and only one could feel stressed because they have a negative thought pattern. So take a break from worry or panic and make a list of what you are grateful for in your life—whether that’s having a roof over your head, living in a nice city, having a vehicle that gives you freedom etc. List around 10 things.

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9. Visualize success.

Prevent your mind from imagining the “worst case scenario” or “what if” by visualizing and focusing your whole attention on what you want to bring into your life, not the fears of what you don’t want. Remember where your attention goes energy flows, which means you can’t afford to spend anytime engaged in picturing what you don’t want.

10. Drink a green smoothie.

Get a natural mental boost from the phytochemicals of green vegetables. Smoothies are a great way to gain all the nutrients from vegetables and fruit as all the content remains in the drink. Green smoothies can also help strengthen your immune system, eliminate unhealthy cravings (which can cause more stress), and give your brain more energy. Try kale, spinach, ginger, and lemon with a touch of banana and blueberries.

Featured photo credit: Matthew Wiebe via unsplash.com

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Kelly Weiss

Purpose-driven business + lifestyle coach

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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