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10 Techniques to Instantly Reduce Stress

10 Techniques to Instantly Reduce Stress
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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 July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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