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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.

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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.

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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.

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      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

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          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, Motivational Public Speaker and Artist

          9 Happy Habits That Will Change Your Outlook and Your Life How to Work Towards a Healthy Life Balance 11 Ways to Handle Stress Wisely How Many Hours of Sleep Do I Need? (What the Science Says) 10 Ways to Step Up Your Personal Growth and Succeed in Life

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          Last Updated on September 18, 2020

          7 Simple Rules to Live by to Get in Shape in Two Weeks

          7 Simple Rules to Live by to Get in Shape in Two Weeks

          Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

          Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

          1. Exercise Daily

          It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

          If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

          Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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          If you’re a morning person, check out these morning exercises that will start your day off right.

          2. Duration Doesn’t Substitute for Intensity

          Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

          One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

          This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

          3. Acknowledge Your Limits

          Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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          Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

          Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

          4. Eat Healthy, Not Just Food That Looks Healthy

          Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

          The basic nutritional advice includes:

          • Eat unprocessed foods
          • Eat more veggies
          • Use meat as a side dish, not a main course
          • Eat whole grains, not refined grains[3]

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          Eat whole grains when you want to learn how to get in shape.

            5. Watch Out for Travel

            Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

            This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

            If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

            6. Start Slow

            Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

            If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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            7. Be Careful When Choosing a Workout Partner

            Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

            My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

            If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

            I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

            Final Thoughts

            Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

            Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

            More Tips on Getting in Shape

            Featured photo credit: Alexander Redl via unsplash.com

            Reference

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