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25 Simple but Powerful Things You Can Do to Reduce Stress and Anxiety

25 Simple but Powerful Things You Can Do to Reduce Stress and Anxiety

Too much stress and anxiety can lead to serious health problems, such as high blood pressure, panic, heart palpations, and can even lead to stroke. These are all the result of what doctors term “bad stress.” Try some of these simple but powerful tips to reduce your stress and anxiety.

25. Rock out. Listen to any kind of music that you find soothing.

24. Call someone you know who will listen to your day.

23. Give yourself a pep talk. Remember that the situation is temporary.

22. Pick up a carrot stick and chew away. In other words, eat something but make sure it’s healthy.

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21. Chew some gum.

20. Have a laugh. Sure the situation you are in isn’t laughable, but it really does help to laugh even at yourself. This is when calling a friend may be particularly useful, to help you find the humor in the situation.

19. Get outside and take a walk. While walking just enjoy the scenery. Decide that later is a real good time to do any worrying.

18. Decide to worry about the problem later. All you have to do is make the decision to make time for worrying later.

17. Fix a hot cup of green tea. Use a natural sweetener, like honey, and sip away. Chamomile is also a natural soother; try some before bed or when you need a good dose of loving kindness for yourself.

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16. Find a mediation exercise. There are many available on YouTube. Take a few minutes, close your eyes and be soothed by the sounds of nature or a chant.

15. Stand up and stretch it out. Take your time and really stretch your muscles. Stand up and stretch your leg and hip muscles.

14. Give yourself a massage. Rub out the stress you may be holding in your neck and shoulders.

13. Tense and relax your muscles, from your toes, to your abdomen, to your arms, and finish with the neck muscles.  Remember to do some deep breathing.

12. Follow a strict sleep routine. Experts still say that a full seven to eight hours are needed for a good night’s sleep. When your sleep pattern is disrupted, it can lead to higher stress levels during the day.

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11. Take a breather. Inhale deeply, hold for five seconds and then breathe out slowly.

10. Use a warm wrap to ease stressed muscles, especially in the neck.

9. Find something to be thankful for. Researchers say that concentrating on something good in your life reduces stress and anxiety tremendously.

7. Relax the neck muscles, right at your desk, with some head rolls and shoulder shrugs. Reach up and stretch your arms, if you are stuck in a cubicle all day.

6. Start a private journal–one that is either electronic or hand-written. Either way, take at least 10 minutes a day to write it out. Some psychologists recommend having more than one journal. Get in the habit of jotting down the good things you see and feel.

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5. Make a point of celebrating your accomplishments. Go ahead and give yourself compliments for a job well done. Save up some money to treat yourself to a special treat. You deserve it.

4. Sing along to your favorite tunes. Belt out your feelings while driving or in the shower.

3. Try looking at your situation from someone else’s perspective. For example, go ahead and talk the situation out with yourself, you might just end up with a smile on your face.

2. Instead of focusing on the future or the past, try to stay in the moment. Doctors call this being “mindful.”

1. Get up and do something besides worrying. Worry does the body and its defenses absolutely no good.

Featured photo credit: Common Kingfisher Relaxing/Vinc3PaulS via commons.wikimedia.org

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Last Updated on May 22, 2019

The Pomodoro Technique: Is It Right for You to Boost Productivity?

The Pomodoro Technique: Is It Right for You to Boost Productivity?

If you spend any time at all researching life hacks, you’ve probably heard of the famous Pomodoro Technique.

Created in the 1980s by Francesco Cirillo, the Pomodoro Technique is one of the more popular time management life hacks used today. But this method isn’t for everyone, and for every person who is a passionate adherent of the system, there is another person who is critical of the results.

Is the Pomodoro Technique right for you? It’s a matter of personal preference. But if you are curious about the benefits of using the technique, this article will break down the basic information you will need to decide if this technique is worth trying out.

What is the Pomodoro Technique?

The Pomodoro Technique is a time management philosophy that aims to provide the user with maximum focus and creative freshness, thereby allowing them to complete projects faster with less mental fatigue.

The process is simple:

For every project throughout the day, you budget your time into short increments and take breaks periodically.

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You work for 25 minutes, then take break for five minutes.

Each 25-minute work period is called a “pomodoro”, named after the Italian word for tomato. Francesco Cirillo used a kitchen timer shaped like a tomato as his personal timer, and thus the method’s name.

After four “pomodoros” have passed, (100 minutes of work time with 15 minutes of break time) you then take a 15-20 minute break.

Every time you finish a pomodoro, you mark your progress with an “X”, and note the number of times you had the impulse to procrastinate or switch gears to work on another task for each 25-minute chunk of time.

How the Pomodoro Technique boosts your productivity

Frequent breaks keep your mind fresh and focused. According to the official Pomodoro website, the system is easy to use and you will see results very quickly:

“You will probably begin to notice a difference in your work or study process within a day or two. True mastery of the technique takes from seven to twenty days of constant use.”

If you have a large and varied to-do list, using the Pomodoro Technique can help you crank through projects faster by forcing you to adhere to strict timing.

Watching the timer wind down can spur you to wrap up your current task more quickly, and spreading a task over two or three pomodoros can keep you from getting frustrated.

The constant timing of your activities makes you more accountable for your tasks and minimizes the time you spend procrastinating.

You’ll grow to “respect the tomato”, and that can help you to better handle your workload.

Successful people who love it

Steven Sande of The Unofficial Apple Weblog is a fan of the system, and has compiled a great list of Apple-compatible Pomodoro tools.

Before he started using the technique, he said,

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“Sometimes I couldn’t figure out how to organize a single day in my calendar, simply because I would jump around to all sorts of projects and never get even one of them accomplished.”

Another proponent of the Pomodoro Technique is Sue Shellenbarger of the Wall Street Journal. Shellenbarger tried out this system along with several other similar methods for time management, and said,

“It eased my anxiety over the passing of time and also made me more efficient; refreshed by breaks, for example, I halved the total time required to fact-check a column.”

Any cons for the Pomodoro Technique?

Despite the number of Pomodoro-heads out there, the system isn’t without its critics. Colin T. Miller, a Yahoo! employee and blogger, tried using the Pomodoro Technique and had some issues:[1]

“Pomodoros are an all or nothing affair. Either you work for 25 minutes straight to mark your X or you don’t complete a pomodoro. Since marking that X is the measurable sign of progress, you start to shy away from engaging in an activity if it won’t result in an X. For instance…meetings get in the way of pomodoros. Say I have a meeting set for 4:30pm. It is currently 4:10pm, meaning I only have 20 minutes between now and the meeting…In these instances I tend to not start a pomodoro because I won’t have enough time to complete it anyway.”

Another critic is Mario Fusco, who argues that the Pomodoro Technique is…well…sort of ridiculous:[2]

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“Aren’t we really able to keep ourselves concentrated without a timer ticketing on our desk?… Have you ever seen a civil engineer using a timer to keep his concentration while working on his projects?… I think that, like any other serious professional, I can stay concentrated on what I am doing for hours… Bring back your timer to your kitchen and start working in a more professional and effective way.”

Conclusion

One of the best things about the Pomodoro Technique is that it’s free. Yeah, you can fork over some bills to get a tomato-shaped timer if you want… or you can use any timer program on your computer or phone. So even if you try it and hate it, you haven’t lost any cash.

The process isn’t ideal for every person, or in any line of work. But if you need a systematic way to tackle your daily to-do list, the Pomodoro Technique may fit your needs.

If you want to learn more about the Pomodoro Technique, check out this article: How to Make the Pomodoro Technique More Productive

Reference

[1] Aspirations of a Software Developer: A Month of the Pomodoro Technique
[2] InfoQ: A Critique of the Pomodoro Technique

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