Sometimes quick stress relief is exactly what we need.
Have you ever found yourself in a pressure-filled situation (disagreement with your spouse, chaotic work meeting, unexpected traffic jam) and suddenly
-your pulse is racing,
-your heart is thumping,
-your blood pressure is rising,
-your face is flushing,
-your muscles are tensing,
-your sweat glands are working overtime,
-you feel like you are physically going to explode?
If you can identify with this scenario, you have experienced the unpleasant sensation of your body’s natural stress response. You know what it’s like to be flooded with stress hormones. When this happens, it’s hard to think logically, react rationally and maintain emotional control.
I experienced a stress response like this just a few hours ago while balancing my personal checkbook. As soon as I realized the bank had no record of a $300 deposit I made last month, I felt swamped by a rather dreadful feeling and could feel my muscles tensing. I didn’t take my pulse, but would guess my heart rate probably went up too. Fortunately, I was able to quickly get myself back into balance by taking a few deep breaths. I still don’t know what happened to my deposit, but am currently working with the bank to get to the source of the error.
When I took a few deep breaths, I was practicing quick stress relief.
Quick stress relief can be used immediately, as soon as we recognize we are getting flooded with stress hormones. Quick stress relief can help reduce the impact of stress as it is happening in the moment. It can help us stay clear-headed and focused even through situations that threaten us. There are many quick stress relief strategies to choose from:
Quick Stress Relief Strategies
Take Six Deep Breaths. Breathe in through your nose, out through your mouth. Take the time to notice how your abdomen expands as you fill your lungs with air.
Imagine a beach or pleasant scene from your past. Close your eyes and visualize in detail. Smell the salt air. Feel the warm sun on your skin. Hear the waves crashing on the shore. Feel the water splashing.
Stretch. Stand up. Raise your arms above your head. Stretch left and hold 1-2-3-4. Stretch right and hold. Repeat several times.
Chew a piece of sugarless gum. Notice the flavor as you start to chew and focus on the sensations in your mouth.
Change The Scene. Walk to your window and watch the birds. Take a stroll around the shop floor. Go outside and hunt for rocks.
Move your body. Take a brisk walk down the hallway. Climb up and down the nearest stairs . Do ten jumping jacks.
Have a good laugh. Pull a joke book out of your drawer and read it. Visit with a co-worker who is known for a fine sense of humor. Or just laugh.
Finish something. Give yourself a quick sense of accomplishment. Pick a task you can easily finish in the next five minutes.
Play. Take a few minutes to work a crossword puzzle or play a computer game.
Change your focus. Put your concerns aside for five minutes and plan how you will spend this evening or the weekend. Think of those friends you’ve been meaning to call and decide when you will do it. Think up a nice surprise for someone you care about.
Whole body tension. Tense everything in your whole body, stay with that tension and hold it as long as you can without feeling pain. Slowly release the tension and very gradually feel it leave your body. Repeat three times.
Imagine air as a cloud. Open your imagination and focus on your breathing. As your breathing becomes calm and regular, imagine the air comes to you as a cloud—it fills you and goes out. There may be a color of cloud you can imagine.
Pick a spot. With your head level and your body relaxed, pick a spot on which to focus. When ready, count five breaths backwards. With each breath, allow your eyes to close gradually . When you get to one, your eyes will be closed. Focus on the feeling of relaxation.
Shoulder shrug. Raise your shoulders up to your ears. Hold for the count of ten, then drop your shoulders back to normal position. Repeat as often as necessary. Vary this by rotating your shoulders down, and around-first one way, then another, then both at the same time.
Alternate nostril breathing. Block your left nostril with one hand and inhale deeply through your right nostril for five seconds. Block both nostrils by holding your breath for five seconds. Repeat, beginning this time by breathing through the left nostril.
Shoulder massage. Place both hands on your shoulders. Slowly drop your head and close your eyes. With a circular motion, massage your shoulders.
Temple massage. Place two fingers on each temple. Slowly drop your head and close your eyes. With a circular motion, massage your temples.
Challenge: Pick three quick stress relief strategies from the list above (or make up some of your own) and practice using them when you’re feeling calm. The more you practice when you’re calm, the easier it will be for you to use them when you’re stressed.