Advertising
Advertising

Published on September 7, 2018

Feeling Overwhelmed? Best 5 Meditation Apps to Destress During the Day

Feeling Overwhelmed? Best 5 Meditation Apps to Destress During the Day

Feeling overwhelmed all the time is mentally and emotionally exhausting. You might think you’re managing perfectly—career, personal, social, and family without realizing how that overwhelmed feeling is overpowering you.

Triggers such as forgetfulness, constant rushing, not preparing for deadlines, missing deadlines, or canceling plans last minute to compensate making up for unfinished work.

We’ve all been there, I think, at one time or another or this is how life has been lately.

In this article, we’ll look into the best 5 meditation apps to help you destress. But before we get to that, let’s take a look at the bad effects stress has on your body.

How stress affects your body

If you think stress is invisible, think again. Stress actually affects your body and mind more than you ever imagined:

1. Hot flashes and the feeling like you’re broken out in a cold sweat.

Have you ever sat down to work and noticed your skin on your cheeks, back of your neck, legs and hands feeling clammy?

When I’m overwhelmed, I’ll notice light sweating which I believed was just from running around. It comes even when I’m not running around, and when it does, I step away from whatever I am doing and go for a walk.

If you can’t step away, focus on diaphragmatic breathing. The symptom is a result of over-taxing. Your body is viewing stress as a toxin and is trying to eliminate it.

2. Heart palpitations and out of control breathing.

The heart is one of the first organs in your body to notice when you’re overwhelmed. Whether you have heart disease or not, stress induces rapid heartbeats.

An increased heart-rate when you’re not working out is not normal. You might notice heavy or incredibly shallow breathing.

Advertising

By this point, your brain and heart aren’t getting enough oxygen rich blood. Deep breathing and normal breathing are important for keeping your brain and body’s systems moving.

3. Cramping or pains in your joints (wrists, knees, and ankles).

If you’ve gone out to run those errands and notice cramping in your legs or knees, your body is sending you a signal that shouldn’t be ignored.

My hips and knees cramp up if I’ve been on the move for too long. Our bodies have a way of warning or sending us signals to nurture it more. Balance is a key ingredient to sustaining optimal health and if your body is aching, it’s telling you to stop.

4. Hair thinning or hair loss.

Stress, especially chronic, can lead to hair thinning and hair loss. When you run your hands through your hair or push it behind your ears, you might have noticed loose strands in your fingers.

Hair loss indicates overexertion as well. Only ten minutes or less of meditation in the mornings or the evenings can radically improve your stress levels.

5. When something comes up, you get light-headed.

You pencil a plan or an appointment in your schedule and suddenly feel a little off balance or wobbly, or worse, you feel a sense of dread or doom.

Even if you’ve got something fun planned or a project coming up, you feel light-headed or like you need to sit.

Affirmations can help if you’ve got a full calendar and are worrying about deadlines. Say things like, “I always figure things out. I’ve got this. Whatever the challenge is, I’ll meet it.”

Best 5 meditation apps to destress during the day

Now that you know how feeling overwhelmed can affect you, here are the resources that can help.

Remember, though, that finding the right balance in your day-to-night life will radically transform your mental state. So, here are the five apps I’ve exclusively included that’ll ease your stress, anxiety and depression.

Advertising

1. Aura

    Aura is an app dedicated to making you more mindful. At a medical conference I recently attended, a physician introduced mindfulness this way:

    They dimmed the lights, told us to plant our feet on the ground, and focus on deep breaths.

    What’s nice about this app is it specifically addresses stress, anxiety and depression which studies show all work together and against you.

    Every day, this app will determine your current mood and then use that to assign different meditations. The app itself promotes calmness through its blue color.

    Another additional feature of the app is it prompts you to add what you’re grateful for. Overtime, gratitude will make you feel less stressed and more positive when it comes to tackling hefty tasks.

    Available for iOS | Android

    2. Calm

      Calm is another beautifully designed app that has peaceful backgrounds and is relaxing to look at.

      A series of meditations can range from ten to twenty minutes and it will allow you to develop a routine or daily practice.

      Advertising

      Upon opening the app, you can select something you’d like to immediately achieve such as reduce anxiety, improve focus, increase happiness, better sleep, and the app teaches you how to meditate.

      You can use it for free but if you subscribe, you’ll need to pay to have access to the full set of features.

      Available for iOS | Android

      3. Headspace

        Headspace is free to use and the app goes in depth with meditation, describes why and how it works, and contains guided and unguided meditations.

        What’s nice about Headspace is it allows you to do mental health check-ins to prevent overwhelm from creeping in. Those appointments with yourself are crucial and bring awareness to your mental and emotional state.

        For me, Headspace inspires me to care and focus more on my psychological health and well-being.

        If you have depression and anxiety, it’s critical to manage your mental health daily.

        Available for iOS | Android

        4. Food Planner

        Advertising

          Stress and overwhelm can stem from feeling like there is no time to cook food and eat healthy. With a slammed schedule, which I always have, I’ve found this app to be quite helpful when it comes to planning simple recipes.

          My cooking routine is toss vegetables in a blender, dump them on a cookie tray, and roast everything in the oven. Meal preparation doesn’t have to take three hours, it can take only minutes.

          If you have a schedule that forces you to be on all the time, making time to eat right can seem impossible.

          Every Sunday or whatever day you have off or down time, plug simple meals into this app. It’s a lifesaver and puts these seemingly impossible tasks into perspective.

          Available for iOS | Android

          5. YouTube

          YouTube can be used to ease feelings of overwhelm. I am only on YouTube to calm my stress and anxiety. My playlist consists of ocean waves, birds, and crickets, and instrumental music with nature sounds weaved throughout.

          On YouTube, you can access guided meditations and find breathing techniques that target emotional well-being. Breathing techniques are an excellent way to take control of anxiety.

          Here’s an example:

          Final thoughts

          All of these apps are perfect for managing depression and anxiety related to stress and overwhelm.

          When you’re overwhelmed, a part of your brain shuts down — the part that controls emotions. If you’re operating on high-stress all the time, you eventually won’t be able to function effectively or do your best work.

          Allow yourself moments of peace and quiet. Listen to your body’s desires for easing stress. A balanced schedule will create a positive difference both at your job and in your personal life.

          Featured photo credit: Unsplash via unsplash.com

          More by this author

          Tessa Koller

          Author and Motivational Public Speaker

          9 Happy Habits That Will Change Your Outlook and Your Life Make These 17 Health Goals Into Daily Habits for Better Overall Wellness How Practicing Morning Yoga Transforms Your Life (+10 Beginners’ Poses) Feeling Overwhelmed? Best 5 Meditation Apps to Destress During the Day Good Sleep Habits You Need (And Bad Ones to Avoid) To Be Energetic

          Trending in Restore Energy

          1 11 Simple and Effective Ways to Manage Stress 2 Causes of Insomnia and How to Overcome It (The Complete Guide) 3 How to Practice Guided Meditation for Sleep to Calm the Mind 4 Why You’ve Reached the Point of Burn out at Work & How to Deal with It 5 15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp

          Read Next

          Advertising
          Advertising
          Advertising

          Last Updated on May 22, 2019

          10 Simple Morning Exercises That Will Make You Feel Great All Day

          10 Simple Morning Exercises That Will Make You Feel Great All Day

          There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

          One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

          In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

          Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

          1. Cat Camel Stretch

          Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

          Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

          Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

          Here’s a video to guide you through:

          Advertising

          2. Go for a Walk or a Run

          This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

          Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

          The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

          Also, you are helping your heart to stay healthy and keeping your blood pressure low.

          Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

          3. Jumping Jacks

          Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

          Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

          4. Abductor Side Lifts

          Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

          Advertising

          Do about 10 to 15 raises for each side like this:

          5. Balancing Table Pose

          This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

          Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

          ablab

            6. Leg Squats

            Not just legs are involved but also hips and knees.

            Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

            The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

            7. Push Ups

            You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

            Advertising

            An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

            Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

            This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

            8. Bicycle Crunches

            There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

            Watch the video to see how this is done correctly:

            9. Lunges

            Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

            Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

            This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

            Advertising

            10. Bicep Curls

            You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

            Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

            Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

            Here’re some important notes before you start doing this exercise:

            Try to do one or two sets of about ten repetitions for each arm and then switch arms.

            These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

            You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

            Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

            More Articles About Exercises for Beginners

            Featured photo credit: Unsplash via unsplash.com

            Reference

            Read Next