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Last Updated on January 21, 2021

5 Relaxation Meditation Techniques for When You’re Stressed

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5 Relaxation Meditation Techniques for When You’re Stressed

Saying you’ll avoid stress is like saying you’ll avoid sweets for the rest of your life; unfortunately, it probably won’t happen. While that sounds like a losing battle for both the chocoholics and the super stressed out there, it’s not all bad news. Even though stress is something we all get hit with on occasion, we’re lucky enough to have tools at our disposal to help combat that gripping feeling of helplessness, and one of the most powerful is relaxation meditation.

Meditation assists a great deal in battling the daily grind, and while I highly suggest making it a regular practice, not all of us are at that point in our lives. However, there are other smaller techniques we can utilize to battle the overwhelming feeling we get when the stress is getting the best of us.

Keep in mind that all of the following can be done on the spot in an instant to help put you in a more relaxed state. It doesn’t hurt to try them out—it could be a game changer in your day. These relaxation meditation techniques will help you achieve balance no matter where you may find yourself when stress hits hard.

1. The 16-Second Rule

Take 16 seconds, whenever you need it, to reset yourself through square breathing. Whether you need a moment to calm down, to tone down the anger, or get into the present moment, following this simple process causes a small “pattern interruption.” 

Think of this as a reset button to ease stress, or saying no when you usually say yes. It is anything that causes you to snap out of the pattern you’re in and refocus.

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Simply breath in for a count of four, hold for a count of four, release for a count of four, and you guessed it, pause for a count of four. Four minor steps at four seconds each, and you’ve got a 16 second reset. Use it whenever you need a moment or feel overwhelmed[1].

Square breathing for relaxation meditation

    2. The Finger Trick

    This relaxation meditation trick can also be done absolutely anytime you want; on the subway, at your desk, or even waiting in line for lunch. If your mind is getting the best of you, simply place your thumb on the side of the bottom of your middle finger (closest to the base of the finger) and close your eyes. Then, breath in and out slowly a few times while putting light pressure on the middle finger with your thumb.

    You should feel a slight head-rush or ever-so-small light-headed feeling when following these simple steps. Once you open your eyes, you will feel a renewed sense of calm.

    3. Deep Breathing

    This is yet another simple relaxation meditation exercise that can be done on the spot, anytime you’re feeling overwhelmed with what life’s throwing at you.

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    Your eyes can be open or closed, but the idea is to inhale as deep as you possibly can. At first, you’ll probably feel your chest expanding and opening up as you inhale, but if you continue inhaling past that point, make it your mission to slowly expand your stomach with the last bit of that inhale.

    You might temporarily look like you just ate Chipotle’s largest burrito, but it’ll only last a second. If you can do this for five or ten breaths, you’ll stimulate the Vagus nerve, reducing the fight or flight response of the sympathetic nervous system[2]. This can be a game-changer for your stress levels, so take some time each day to devote to deep breathing and focus on the rising and falling that it creates in your body. 

    4. Be Grateful

    You need to cultivate an attitude of gratitude to find stress relief, and the best way to do that is to consistently note what you’re grateful for in your life. To do this, you can train yourself to actively think about the things that support it.

    Before or after a relaxation meditation, try incorporating a gratitude journal where you list three to five things each day that you’re grateful for. It can be small things such as the comfort of your favorite chair, or big things like your spouse or children. When you begin to identify three new things each day, your mind will learn to automatically look for these things without being told to do so. 

    Often, we don’t actively take note of the good things we have because we’re so busy comparing our lives and possessions to everyone else. If this is the case for you, step away from social media for a bit to get a more positive perspective on your own life.

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    5. Visualization

    Our brains are capable of a vast amount of creativity that allows us to create situations and have our bodies respond accordingly, without the situation actually occurring.

    Here’s a great example: imagine you have to give a public speech. Before you even get up there to deliver the speech, you already know what happens. Your palms get sweaty, your heart rate increases, you feel weak and nauseated.

    But you haven’t even given the speech yet. Your brain has successfully tricked your body into thinking you’re seconds away from getting in front of that crowd and spewing out your monologue.

    We can see how powerful it actually is. Now it’s time to use the brain’s power to your advantage.

    Close your eyes and put yourself in a situation that you find peaceful. It may be sitting on the porch of a lakeside cabin, lying on a sandy beach, or standing on top of a mountain while soaking in a beautiful valley view. 

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    Really put yourself there. Feel the breeze, and smell the air, whether it’s tinged with the salty ocean or crisp pine from the forest. Use each of your senses to immerse yourself in the visualization.

    Once you make it back to the actual present moment after this relaxation meditation technique, you’ll feel more relaxed and centered in body and mind.

    Final Thoughts

    The bad news is that stress is real and nearly impossible to shed from your life. To try would be fruitless, and ultimately, life is about navigating those moments as they arise.

    The good news is that there’s a multitude of relaxation meditation tools at your disposal to help you improve your mental health when you’re feeling overwhelmed. You just need to be aware of them and realize they’re not hard to implement.

    The next time you’re feeling like the stress has gotten the best of you, try to use some of the techniques above. Whether it’s one, two, or all five, you’ll feel more relaxed and calm as the day wears on. Knowing that you have the power to reset your day at any time should give you confidence that stress, while difficult, is only temporary.

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    More to Help You Relax

    Featured photo credit: Isabell Winter via unsplash.com

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    Adam Bergen

    Adam Bergen is the founder of Monday Views, a movement dedicated to showing that with focus and self-discipline, your potential is limitless.

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    Published on October 15, 2021

    Does Anxiety Make You Tired And Why?

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    Does Anxiety Make You Tired And Why?

    When you think of anxiety, several scenarios may come to mind: the endless tossing and turning of a restless night, dread over potential future events, pandemic-related overwhelm, or full-blown panic attacks. Even if you’re not diagnosed with an anxiety disorder, you’ve likely experienced anxiety symptoms at some point in your life. In these situations, you might feel a queasiness in your stomach, racing heartbeat, excessive sweating, chest tightness, some tension in your jaw/neck/shoulders, or worrisome thoughts as you prepare for the worst possible scenario. But does anxiety also make you tired?

    After experiencing these symptoms, you may indeed feel fatigued. The sensation could fall anywhere on the exhaustion spectrum, from feeling like you just ran a marathon and need to sleep for two days, to just a little worn down and wanting a quick nap to recover.

    Below are 7 ways anxiety zaps your energy and how to restore it.

    1. Stress Hormone Overload

    Anxiety can make you tired via overloading your body with stress hormones. The “fight or flight” response is a key connection between anxiety and fatigue. In fact, this process is made up of three stages: Alarm, Resistance, and Exhaustion. Anxiety triggers our body systems to go into high alert. This is a natural, involuntary reaction that developed in the human brain for survival.

    When humans lived with the real, imminent threat of being attacked by a predator, it made sense for our bodies to spring into action without much preparatory thought. Such dangers are rare in modern times, but our brains continue to respond in the same way they did thousands of years ago.

    The hormones and chemicals that flood our bodies to prepare us for safety can both affect and be affected by several body systems, and this interaction itself contributes to exhaustion. Adrenaline and cortisol are the two most notable hormones to address here. First, adrenaline is sent out, tensing the muscles and increasing heart rate and blood pressure in preparation to run. Later in the stress response, cortisol is released, enhancing the brain’s use of glucose. This is one of our main fuel sources, so it’s no wonder this contributes to fatigue (see #2).

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    You can regulate baseline levels of these stress hormones by regularly practicing yoga, breathwork, meditation, and/or engaging in aerobic exercise.[1] It’s easier to lean into these routines for relief during stress when you’ve already mastered using them during times when you feel calm.

    2. Elevated Blood Sugar Levels

    Fatigue is one of the most common symptoms of hyperglycemia (high blood sugar), which is shown to be associated with anxiety in diabetic patients.[2] Many people who experience hyperglycemia report feeling tired all the time regardless of their quantity or quality of sleep, nutrition, or exercise.

    Although this connection has shown more prevalent and prolonged effects in diabetics, it also occurs with nondiabetics exposed to psychiatric stress.[3] In fact, for all people, the natural stress response elevates blood pressure and heart rate as well as cortisol levels, all of which increase blood sugar levels.[4] This means that anxiety causes a double-hit of exhaustion related to blood sugar fluctuations.

    Instead of reaching for comfort foods like chocolate during times of stress, take a calming walk around the block. Gentle movement alone is a great stress reliever that incidentally also helps to regulate blood sugars.[5]

    3. Negative Mindset

    Anxiety can also make you tired because of repetitive negative thinking (RNT), which is a common symptom of anxiety. RNT involves continuous thoughts via rumination (dwelling on sad or dark thoughts focused on the past) and worry (angst regarding the future). Some researchers argue that having a longtime habit of RNT can harm the brain’s capacity to think, reason, and form memories.[6] While the brain is busy using its energy stores to fuel negative thought patterns, the energy available for these other more productive endeavors is thereby reduced.

    Negative thoughts can also disrupt or prevent healthy sleep patterns, keeping our minds racing at night and effectively wreaking havoc on daytime energy. (See #7)

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    Reduce these patterns by reframing your feelings over anxious thoughts. Instead of staying stuck on “what if,” focus on what you can do in the here and now. What activity can you engage in for five minutes (or more) that brings you joy? What are you grateful for, no matter what’s going on around you?

    4. Digestive Issues

    It’s common for people to experience both intestinal and mental issues simultaneously. This suggests a strong connection between the central nervous system and the gastrointestinal (GI) tract, which is known as the gut-brain axis.[7] Simply put, what happens in our digestive tract (and as a result of what we eat) affects the brain and vice versa.

    The gut microbiota is a complex population of GI tract microorganisms. When its balance is altered, the body can develop conditions that affect the gut-brain-endocrine relationship. The endocrine system produces and manages adrenaline, for starters. And the gut bacteria’s production of feel-good hormones (serotonin and dopamine—see #5) ties into this relationship as well.

    GABA (gamma-aminobutyric acid) receptors are also found in gut bacteria. GABA is a natural brain relaxant that makes us feel good by helping the body to unwind after a stress-induced neurotransmitter release (e.g., cortisol and adrenaline). When GABA activity is low, it leads to anxiety, depression, insomnia, and mood disorders. These are just a few of the manifestations that demonstrate how gut bacteria influences behavior. All of these contribute to feeling both physically and mentally tired.

    You can minimize the symptoms of depression and anxiety by keeping your gut microbiota balanced with probiotic-rich fermented foods. Yogurt with live cultures, sauerkraut, kombucha, kefir, kimchi, miso soup, and tempeh are great foods to include in your diet.[8]

    5. Depression

    Anxiety and depression often go hand in hand. Research continues to indicate a complex relationship between depression and decreased serotonin—a key neurotransmitter for regulating mood and feelings of wellbeing and happiness. Anxiety is also a direct symptom of serotonin deficiency. Serotonin helps with healthy sleep, mood, and digestion.

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    Serotonin is produced in the gut, almost exclusively, at an estimated 90 percent. However, a small quantity is also produced in the hypothalamus, an area of the brain that is pivotal for transmitting energy balance signals. This small cone-shaped structure receives and relays signals transmitted via the vagus nerve from the gastrointestinal tract. It has a central role in mediating stress responses, regulating sleep, and establishing circadian rhythms. It senses and responds to a myriad of circulating hormones and nutrients, directly affecting our mood and energy.[9]

    Dopamine is another mood-boosting neurochemical that is depleted in depression. It creates feelings of alertness and wakefulness and, when the body is operating normally, is released in higher amounts in the morning (allowing for daytime energy) and lower at night (preparing for healthy sleep). Stress is one factor that can deplete dopamine, thereby leading to depression, sleep disorders, and fatigue.

    Studies show that dopamine levels in the brain can be elevated by increasing dietary intake of tyrosine and phenylalanine.[10] Both of these amino acids are naturally found in protein-rich foods like turkey, beef, eggs, dairy, soy, peas, lentils, and beans.

    6. Breathing Problems

    Breathlessness and anxiety are closely linked, and this is one of the ways anxiety can make you feel tired. Anxiety can lead to shallow breathing, which can cause shortness of breath while feeling breathless can exacerbate anxiety.[11] It’s a vicious cycle that often leads people to take rapid and shallow breaths, breathing into their upper chest and shoulders.

    This type of breathing minimizes oxygen intake and usability. Despite comprising only two percent of the body, our brains consume 20 percent of the body’s oxygen supply. Oxygen is fuel for both mental and physical tasks. When breathing patterns compromise healthy oxygen levels, this can cause considerable fatigue.[12]

    End the anxiety-fatigue cycle with focused breathing exercises. It’s important to practice this regularly while you’re not experiencing anxiety or stress, as this will help you to be prepared should a moment of breathless anxiety hit unexpectedly.

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    There are several different styles of breathing exercises. There’s an easy one to try, called “Resonant Breathing.” Simply breathe in slowly through your nose as you count to five, then exhale for a count of five. Repeat this for a few minutes. It’s helpful to bring your awareness to any tension, deliberately relaxing your neck, shoulders, and jaw in particular.

    7. Sleep Issues

    Most of the elements we’ve already discussed inherently tie into sleep issues, which is often the reason why anxiety can make you feel tired. But it’s important to note that this is not always a directly linear cause-and-effect process. Much of it is cyclic. If we don’t get enough quality sleep, we increase our risk of excessive cortisol production, elevated blood pressure and blood sugar levels, depressed mood and mindset disorders, and dysregulation of appetite/craving hormones that affect our digestive health.

    Sleep is obviously the number one antidote to feeling tired as a result of anxiety. But at the same time, many of these elements—including anxiety itself—lead to less-than-restorative sleep. We can improve our energy levels by addressing each element discussed here, as well as taking a proactive approach to our sleep health.

    One simple habit to help recalibrate your circadian rhythm for healthy sleep patterns is to get outside in the morning. Sunlight exposure in the early hours of the day regulates melatonin production, helping us to feel sleepy at night.

    You Don’t Have to Live Your Life Anxious and Exhausted

    Times of extreme stress, like driving in heavy traffic or nerve-wracking situations like public speaking, can easily induce an anxiety response. Even “normal” everyday stressors, like feeling overwhelmed with work and home responsibilities, can build up to anxious feelings over time.

    Our bodies’ response to stress and anxiety affects many of its functions in complex ways. When we unravel the interconnections of these processes, we can see how each part plays an intrinsic role in contributing to fatigue. By addressing each element individually, we can make simple lifestyle changes that resolve anxiety and diminish the ways it makes us tired as a result.

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    Featured photo credit: Joice Kelly via unsplash.com

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