Stress, as we all know, is a part of everyday life. While we cannot always control the source of our stress—a demanding boss, out-of-control kids, moving to a new home, and so on—we can control our reaction to it. We can reduce the anxiety that stress can cause. We can manage stress at the very moment it pops up. Here are three techniques for instant stress relief.
1. Extended Exhale
Experiencelife.com (a web service of Lifetime Fitness) offers that one of the best ways to resist the stress response in the present is to extend your exhale while you breathe. You can do this without even stepping away from the stress-inducing activity or moment. This can help your body to slow your heart rate and return to its baseline in about 30 seconds.
Here’s how you do it:
- Inhale through your nose.
- Hold for a brief second.
- Slowly exhale as much air as you can through your mouth.
- Repeat for three rounds — or as many times as you need to feel relaxed”
2. Positive Self-Talk
“Let’s be honest,” the American Heart Association says, “we all talk to ourselves! Sometimes we talk out loud, but usually we do it in our heads. Self-talk can be positive (‘I can do this’ or ‘everything will be OK’) or negative (‘I’ll never get better’ or ‘I’m so stupid’). Negative self-talk increases stress. Positive self-talk can help you calm down and manage stress. With practice, you can learn to shift negative thoughts to positive ones. For example:
Negative to Positive
- Instead of saying, ‘I can’t do this,’ say, ‘I’ll do the best I can. I’ve got this.’
Instead of saying, ‘I hate it when this happens,’ say, ‘I know how to deal with this – I’ve done it before.’ - Instead of saying, ‘I feel helpless and alone,’ say, ‘I can reach out and get help if I need it.’
- Instead of saying, ‘I can’t believe I screwed up,’ say, ‘I’m human, and we all make mistakes. I can fix it.’”
3. Guided Imagery
“Take a short vacation in your mind,” advises verywellmind.com. “Simply close your eyes for a minute and walk yourself through a peaceful scene. Think about all the sensory experiences you engage in and allow yourself to feel like you're really there. After a few minutes, open your eyes and return to the present moment. It can involve imagining yourself being in your ‘happy place’—maybe picturing yourself sitting on a beach, listening to the waves, smelling the ocean, and feeling the warm sand underneath you.”
