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8 Simple Relaxation Techniques To Help Reduce Stress In Your Busy Life

8 Simple Relaxation Techniques To Help Reduce Stress In Your Busy Life

In spite of the technological advances the modern era has brought us, people are now more stressed out than before. Therefore, the need to reduce stress in our lives is now more important than ever. We must take responsibility for overcoming the challenges caused by our own, busy lifestyles; otherwise, we may suffer from the following symptoms of stress and can impact our health and productivity:

• fatigue
• lack of Sleep
• anxiety
• lack of Motivation
• depression

Fortunately, there are a number of simple yet effective relaxation techniques that can be mastered in a few minutes, whether you do them when you wake up, after work, or during limited breaks. Here are eight examples:

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1. Undertake Light Yoga

Yoga is a diverse hobby and includes numerous poses and stretches that are designed to develop flexibility, suppleness, and mental focus. By learning a selection of poses and practicing these on a daily basis (between 15 and 20 minutes), you can actively reduce stress while maintaining clarity of thought.

2. Breathe Deeply

Deep breathing is actually a basic yoga pose, and is known to lower cortisol levels and alleviate anxiety. The key is to breathe slowly and through your nose, while maintaining your center of gravity throughout to optimize results.

3. Laugh Regularly

Laughter actually releases endorphins into the brain, which help counteract high levels of stress and the onset of fatigue. You can benefit from this by enjoying the company of friends, or watching 10 to 30 minutes of comedy on a daily basis whenever the opportunity arises.

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4. Drink Black Tea on a Daily Basis

A recent study revealed that the consumption of black tea dramatically lowers post-stress cortisol levels, while also creating a relaxed and centered mood. Simply make this your regular morning and evening drink and gradually reap the benefits.

It’s never easy to stay healthy with a busy schedule. That’s why you need a program to keep yourself motivated to achieve this goal. Our goal system offers a program that delivers FREE and tailor-made materials to keep you updated with simple and healthy living ideas so you don’t need to spare much time and effort to stay healthy. Click in to learn more!

5. Try Guided Visualization

According to sleep expert Dr. Michael Breus (PhD), guided visualization is a technique that reduces stress by triggering a relaxation response in the muscles. Simply lie on your back or recline in a comfortable chair, before visualizing a relaxing scene that is relevant to you and focusing on this intently. Along with controlled breathing, this can block negative thoughts and force your body to release tension.

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6. Consider Self-Hypnosis

There are similar techniques that can also induce a self-hypnotic state, which utilizes meditation and the sub-conscious mind to aid stress-relief. You will need to recline in a quiet and undisturbed space while gradually training your mind to avoid common distractions and negative thoughts.

7. Indulge Your Creative Urges

When we engage the creative part of our brains, we begin to focus on something constructive. This takes our mind off intrusive thoughts and has been adapted into a form of self-help therapy. It is also proven to reduce stress-related conditions, so try to identify a vehicle for your creative passion and start a project that you can work on for a few minutes at a time.

8. Make Physical Contact with Loved Ones Whenever Possible

Not only does regular physical contact remind us that we are not alone, but it’s also something that we can use during the normal course of our day. Different types of contact also offer various benefits: Hugging is capable of reducing blood pressure, and a simple kiss is known to release chemical agents that alleviate hormonal deficiencies and lower cortisol levels.

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This also reinforces the benefit of forming positive relationships. Like our other examples, it is a simple technique that can alleviate stress and enhance the quality of your life.

Find the content useful to you? Click into the goal box below for more time-saving and effortless tips on exercise and diets. By taking this simple act, living a healthy life is no longer a mission impossible for you!

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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