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3 Ways to Reduce Stress in 15 Minutes / Day (Without Exercising!)

3 Ways to Reduce Stress in 15 Minutes / Day (Without Exercising!)

A typical morning at my house begins like this:

• My daughter wakes me up at 5am and starts chattering nonstop like some sort of broken wind up doll.
• My dogs are whining and wanting their morning exercise.
• My husband rolls over and grumbles, reminding me that it’s never a good idea to bother a hibernating bear.
• I’m scrambling to get breakfast served before the impending toddler meltdown.
• Oh, and I haven’t made enough money this month, and my parents are coming over for dinner tonight, and the holidays are coming.

Thank goodness I don’t have a morning commute to deal with or I seriously think I’d lose it!

Modern life is incredibly stressful. All of our wonderful technological gadgetry is supposed to make life easier, but instead I am caught in some strange loop of checking my messages, texts, twitter feed, Facebook, email, and back again in a seemingly endless string of new responsibilities and ways I can now fail to respond to the people who rely on me.

It’s all a little bit much, don’t you think?

So I started to do some research on ways to reduce my stress, and I bet you can guess what I ran into: a whole bunch of advice about exercising more.

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Sure, add that to the list of things I “should” be doing. ;-)

OK, to be honest, I have been exercising more regularly, and it does help. But I knew that exercise wasn’t the end of the story. And for some people, getting to the gym just isn’t happening.

So what? They’re supposed to run right out and get a prescription for anti-anxiety medication?

I don’t think so.

Here’s my first recommendation to reduce your stress:

1) Take a hot bath

The other day I was listening to the John Tesh Radio Show and I heard about a study that showed that 15 minutes a day of submersion in hot water reduced anxiety more than anti-anxiety medication.

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What?!

Did I hear that correctly?

Yes, it’s true, a hot bath or some time in a hot tub can greatly reduce anxiety with virtually no negative side effects.

I have a hot tub and my husband and I do use it regularly, but after hearing about this study, I’ve been more likely to use it when I’m feeling stressed. It makes sense, I mean, when I was giving birth, relaxing in warm water was one of the things that helped me the most.

I will say that the money my husband and I spent on a used hot tub is hands down the most celebrated investment we have ever made. We sometimes regret having a big wedding because it was so expensive, but we have never regretted buying a hot tub. A hot bath every single day is probably not going to work for everyone, especially if you’re trying to keep your utility bill lower than your mortgage. So what else can we do to reduce our stress?

2) Go outside

Vitamin D kept showing up in my research. And since I do notice a seasonal increase in stress, I had to consider the possibility that I’m just not getting enough of it to keep my physiological stress levels in check. So, should I supplement with vitamin D? Well, sure, it won’t hurt; the recommended maximum daily allowance for an adult is 1000 UI. However, the best way to get a big dose of vitamin D is to spend about 10 minutes exposing your skin to natural daylight, if you’re light skinned, and about 20 minutes per day if you’re darker skinned.

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Yes, the vitamin D we get from spending 10 minutes a day outside in the sunshine can provide some relief to our system if it’s deficient in the nutrient. However, there’s something else that this daily practice provides.

When I was in college I took a class called “Environmental Psychology” and we looked at bunches of studies that showed that spending time outdoors and in nature greatly reduces stress levels, lowers blood pressure, and does a whole lot of other good stuff for our bodies.

It makes sense to me, since we evolved spending MOST of our time outdoors and now we spend almost all of our time indoors. Since practicing this one, I’ve noticed how calming it is to observe birds foraging or to hear them singing. I’ve listened to the wind rustle through the trees and watched the clouds slowly amble by.

This one works for me even when I just step out onto my porch or go hang out in the back yard. If you’re in a city, you might have to find a community garden or park to serve your needs. But just being outdoors for 15 minutes a day will definitely reduce your stress and improve your life. Oh, and if you walk while outdoors, then you’re exercising too!

There’s one more thing that greatly reduces stress and has nothing to do with going to the gym.

3) Laugh

Daily laughter can reduce your stress considerably, and it’s also a lot of fun! Whether you like to watch stand up comedians, late night talk shows, or make up silly songs with your kids, whatever makes you laugh fits the bill. And if you’re not laughing daily, it’s time to take the reins and make it happen.

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Easier said than done, right? Wrong! Laughter is easy when you’re feeling good, but it’s also easy to do when you’re down. You simply have to decide to do it. OK, now you’re thinking I’ve lost it, but have you ever heard of laughter yoga? It’s the practice of laughing because you’ve decided to, not because there’s anything particularly funny happening. But here’s the thing, once you start, it’s easy to continue. Laughter really is contagious!

You can start by simply acting it out, “Ha, ha, ha” and pretty soon you’re laughing at how silly you sound. This practice is best done among others because laughter really does spread from person to person. So, if you’re not yet laughing for 15 minutes a day, you no longer have any excuses. Try this one out and you’ll soon be hooked.

So, that’s it! These are my three favorite ways to reduce stress in 15 minutes a day without exercising. I hope you liked them and I would love to hear your thoughts! Leave a comment below and let’s talk about what works and doesn’t work for you. Have a lovely day, Shelly

Featured photo credit:  mid adult italian woman banging her head against a wall via Shutterstock

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Last Updated on February 15, 2019

Why Is Goal Setting Important to a Truly Fulfilling Life?

Why Is Goal Setting Important to a Truly Fulfilling Life?

In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

Why is goal setting important?

1. Your needs and desire will be fulfilled.

Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

2. You’ll find out what truly motivates you

The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

What we think we want will rarely provide us with what we actually need.

3. Your state of mind will be a lot healthier

We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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What you truly want and need

Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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Nobody needs a mansion or a sport’s car but we all need love.

Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

Nobody needs to be famous but we all need peace, calm, balance and happiness.

The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

Now all you have to do is see past the fraud and deception and find the right path.

Featured photo credit: Unsplash via unsplash.com

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