Added: Aniello Nowicki - Date: 17.11.2021 14:59 - Views: 38288 - Clicks: 776
It would be an understatement to say your nerves might be a little jangled. Before you go all Jessie Spano , a few minutes might be all you need to chill and regain your focus. Anti-stress, behavioural and magnetoencephalography effects of an l-Theanine-based nutrient drink: A randomised, double-blind, placebo-controlled, crossover trial.
DOI: The effects of color on the moods of college students. When you need a quick break, break off a square of dark chocolate to boost your brain health and reduce stress Berk L, et al. As an added bonus, dark chocolate is lower in sugar than milk chocolate, but it hits the sweet tooth sweet spot. The amber elixir from our buzzy friends may help relieve anxiety, fight off depression, and even protect the brain Rahman MM, et al. Neurological effects of honey: Current and future prospects.
Drizzle honey in your tea , coffee, yogurt, or just go straight for the jar with a spoon. The sweet stuff also works for a quick energy boost. Take a five-minute break to peel, slice, and bite into a juicy mango. Weird fact: Mangos contain a compound called linalool, the main ingredient in lavender essential oil. And you know what lavender does — ahhhhh. Analgesic-like activity of essential oil constituents: An update. Chewing gum is an easy way to keep the stress monster at bay while potentially boosting your mood and productivity Allen AP, et al.
Chewing gum: Cognitive performance, mood, well-being, and associated physiology. Instead of clenching your jaw, may as well put it to work. Trail mix, an apple, or some celery sticks provide a satisfying crunch to curb your spiral. No need to go on a week-long silent retreat with zen-looking yogis to snag some serenity.
You can meditate in as little as one minute with visualization techniques. Put your head between your knees, or stand and hang your head and arms toward your toes. Getting your noggin below your heart has restorative effects on the autonomic nervous system ANS , lessening your reactivity to the fight-or-flight response Papp ME, et al. Increased heart rate variability but no effect on blood pressure from 8 weeks of hatha yoga — a pilot study. The good news is that taking slow, full breaths can calm you. Try a quick breathing exercise to get back to a more relaxed state.
You know how your cat will go all rigid for a second, tensing all those kitty muscles and then relaxing them? That looks kind of good, right? Well, you can try it too — or a version of it anyway. Progressive relaxation involves tensing and releasing muscles, body part by body part. You may not have time to do your whole frame in five minutes, but just arms, shoulders, neck, and head will suffice.
Saying the alphabet in reverse temporarily shifts your focus from worrying about your upcoming date or pending performance review. Counting backward can also do the trick. Creative visualization is a mindfulness exercise developed by Shakti Gawain in her book Creative Visualization.
The technique involves mentally imagining what you want to happen in your life, or how you want to feel. It can slay stress fast. A little darkness behind your lids can help shut out the external factors causing you trouble. Stressors may look a little different when you open your eyes, ready to face the world again. Rather than wringing your hands with worry, treat them to a little TLC instead. Just a five-minute hand massage could help relieve anxiety, one study shows Nazari R, et al.
Effects of hand massage on anxiety in patients undergoing ophthalmology surgery using local anesthesia. Rub your favorite cream into your palms. Massage each t and the webbing between each finger. Clench and release your fists.
Then flex your wrists. The stretch will help relieve tension from endlessly tapping at your keyboard or scrolling through your phone. But acupressure may help alleviate anxiety, according to a recent study W H Au D, et al. Effects of Acupressure on Anxiety: A systematic review and meta-analysis. Acupressure is like the non-poke-y version of acupuncture. Use your fingers to find the two divots where your neck muscles attach to your skull. Press firmly for 15 seconds to relieve neck tension. A lacrosse or golf ball will do the trick too.
Gently roll the ball under your arches, stopping to apply more pressure when you find a tender spot. It might be tempting to throw your laptop out the nearest office window or lay on your horn in traffic, but squeezing a stress ball is a safer — and cheaper — option. Head to the loo and turn on the cold tap. Cool your hands and face with H 2 O and dab some on your pulse points. Cold water has an energizing effect. Is your to-do list making you want to pull your hair out? Hair tugging is actually a massage therapy technique that can help reduce head tension and bring on relaxation. Pull your hair gently so that you feel the scalp lift slightly.
Follow up with a light massage of the scalp. A hot soak in the company of bath bombs and candles might sound perfect, but any space that gives you privacy will work. All you need is five minutes of alone time to get you a wee bit closer to calm. If your cubicle is less than calming, take a minute to find a spot that is. Sit beneath a tree, for example. Or just focus on your potted plant for a spell and breathe. Need a slightly sunnier outlook? Seek out some natural light — no not the beer. Sunlight, whether through a window or outside, can douse your worries An M, et al.
Why we need more nature at work: Effects of natural elements and sunlight on employee mental health and work attitudes. Give yourself permission to do absolutely nothing but gaze. Looking at nature scenes like trees and public parks can be more relaxing than staring at a tech screen.
But even if nature is nowhere near, just viewing the outside world for a few minutes might get you out of your own head. Sort the files on your computer desktop. Maybe that just means making the bed. The restorative effects of the posture can help settle both body and mind.
The hustle and bustle of the day can you leave you feeling burnt out. Getting the blood and endorphins flowing can reinvigorate you to tackle whatever task is at hand. Bust out some burpees , jumping jacks, or push-ups. Or just jog in place. Even brief bouts of exercise can help beat stress. Walk to the coffee shop for your favorite pick-me-up, or take Fluffy out to stretch his legs.
A quick cruise around the block combines exercise with a change of scenery for a double whammy against worry. Try journaling about debt, work worries, or even peeves about your partner or roommate. Seeing the words might just give you a new perspective. Surely you have a Spotify playlist to pep you up or soothe your soul. Crank it. Just listening to music has relaxation benefits, one study shows Linnemann A, et al.
Music listening as a means of stress reduction in daily life. You know you want to. Losing yourself in the beat can help you shake stress off. Plus, dancing gets the blood flowing for a reenergizing rush of oxygen. 10 across: Anxious, overwhelmed, or freaked out seven letters. Keep a fresh jar of your favorite variety near your workspace or in the living room, and take a whiff whenever stress strikes. It takes just a minute to drip some lavender, frankincense, or another essential oil into a diffuser.
Or, mix a few drops into your favorite carrier oil such as jojoba , rub into your hands, and inhale. The soothing scents may help send stress and anxiety packing by stimulating receptors in the nose that connect to the part of the brain that regulates emotions. Head for the crisper. The odor of sweet orange can help decrease symptoms of anxiety and improve mood, research shows Dosoky NS, et al. Biological activities and safety of citrus spp. Take your time and peel a nice juicy one for a dose of calm. Wake up and smell the cortado or head to the break room to get your bean on.
Just the odor of coffee can make you feel better — not to mention the caffeine. Schedule some immediate hang time with your four-legged bestie. Pets can boost self-esteem and even ease the sting of social rejection. Cue up some YouTube videos. Nothing busts a bad mood quite as well as the giggles. Even science says laughter is the best medicine. But you can see for yourself.
Get a load of these fitness-obsessed felines for a few chuckles. Talking out your feelings with a ride-or-die friend can put your mind at ease and let you know someone genuinely cares.Super stressed need to relax
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Stress Management: Relaxing Your Mind and Body