How to reduce stress

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Tips for stress reduction
by cris conti

Sometimes you just need to unwind fast ... and sex is not an option. You’ve been stressing out all day, but now you need to concentrate on a project at work, get in the zone in the gym or on the playing field, or vaporize that speedway of thoughts racing inside your head so you can get a good night’s sleep. It would be nice if you could spend all afternoon in a park, watching clouds float by while contemplating the deeper meanings of the Victoria’s Secret catalog, but you just don’t have the time. You want something to help cool your jets, and you want it now.

Do the following exercises when you need quick relaxation, and you’ll get immediate benefits. Practice them regularly—as in every day—and you’ll find yourself becoming calmer, clearer and more focused all the time; you’ll also be healthier and recover from workouts faster. But remember, if you start to levitate or gain the ability to move things with your mind, it’s time to cut back.

1. UNCLENCH YOUR MUSCLES
Progressive relaxation is a simple form of meditation that has surprisingly profound results. Don’t try it at work, unless your boss doesn’t mind finding you snoozing under your desk.
to do it

Take a relaxed position in a dimly lit, quiet place. Direct your attention to your toes and consciously relax them—literally tell yourself that they are relaxing. Then concentrate until you actually feel the muscles relax.

Do the same for your foot, ankle, lower leg and upper leg, progressively working every body part from bottom to top. Don’t forget the face—get all the tension out of your facial muscles. Finally, concentrate on relaxing your mind.

Don’t worry if you start to drift off and daydream, or lose your concentration somewhere along the way—this is just a symptom of your newfound relaxation. If you realize you’re doing this, simply move on to the next body part.

When you’re done, if you’re still awake, concentrate on allowing your entire body to stay relaxed. Stay this way for 10 or 20 minutes. Afterward, you’ll probably feel as if you’ve taken a long, refreshing nap.

2. STOP YOUR SENSES
In the ’70s, sensory-deprivation tanks were a popular way of achieving deep relaxation instantly. The theory was simple: In a perfectly dark, perfectly quiet tank, you’d float in a body-temperature salt-water bath, allowing your mind to rest from the everyday demands of managing sensory input. While tanks are hard to find these days, you can come close to the experience in your bedroom or living room.
To do it:

Cover up all the windows so no light can get through (if this isn’t possible, cover your eyes with a “sleep mask” available in drugstores). If the room isn’t perfectly silent, use earplugs (you can get these in a drugstore too). Wear loose, lightweight clothing.

Lie back on your mattress or in a recliner and let the sense of isolation take over. Relax this way for 10 minutes to an hour.

When you do this, you may fall asleep, or you may find, as did those who frequented sensory-deprivation tanks, that your imagination takes over and you start having realistic and vivid daydreams. This is also a good time to visualize better workouts or to solve problems that have been plaguing you. Just remember to set an alarm if you have to be somewhere.

3. FEEL THE RHYTHM
You may have heard stories about yogis who could slow their breathing and heart rates so much that they could survive in a box for days on end. (Unlike certain TV magicians, when they do it it’s not a trick.) But anyone can take some degree of control over these seemingly automatic functions. In fact, that’s the whole idea behind biofeedback: By monitoring your basic physical functions, you can learn to change them.
to do it:

You don’t need expensive equipment, although a heart-rate monitor will help. If you don’t have one, simply check your pulse to get a resting heart rate. (Count the number of beats for 10 seconds, then multiply by six to get your beats per minute.) Take a couple of slow, deep breaths and concentrate on relaxing, discovering how low you can get your pulse to go. (Don’t worry about how well you’re doing—this will only cause your heart to beat faster.)

Do this for about 10 minutes. When you learn what it feels like to relax your body—as indicated by a lower heart rate—you’ll be able to repeat it and eventually get even more relaxed more rapidly whenever you want to.

4. WALK IT OFF
As you’ve probably learned after some hard-fought arguments, a brisk walk can be a great way of letting off steam. Combining walking with deep breathing can provide even better results. This exercise from the book Breathwalk, written by yoga experts Gurucharan Singh Khalsa, Ph.D., and Yogi Bhajan, Ph.D.—you were expecting maybe Biff and Skippy?—is intended to relax you quickly and boost your mood to boot.
to do it:

Start walking in a quiet, relaxing area, and make sure you aren’t slumping. We’re not trying to be your mom here, but good posture makes a difference.

Take several deep, slow breaths from your belly. When you’re ready to inhale again, take four short breaths as you walk four steps. Now exhale four breaths as you walk four steps.

Keep this up for about three minutes, then breathe normally as you walk for five minutes.

Repeat the three-minutes-on, five-minutes-off pattern several times. Of course, stop if you feel dizzy or run into anyone you know.

5. USE YOUR HEAD
You know that massage is relaxing—the only problem is finding someone to give you one when you need it. (Or the legal consequences of going to the “wrong kind” of massage parlor.) But a scalp massage can provide quick, simple stress relief. While it’s better to have someone else do it to you—we prefer our hairstylist, although Shannon Elizabeth will do in a pinch—you can perform it on yourself, says L. John Mason, Ph.D., co-founder of the Stress Education Center in northern California.
to do it:

Close your eyes, breathe deeply, and massage your scalp lightly with the tips of your fingers. Start with the top of your head and work downward to your neck. If you want, you can pretend it’s Shannon Elizabeth—just don’t tell anybody.

According to Mason, you can get a quick energy boost by tapping your scalp, then your forehead, with your fingertips. Tap harder or more gently depending on how sensitive an area is, and remember that a finger in your eye is not as funny as the Three Stooges made it look.

Once you’ve done one or more of these techniques, your mind will be clearer, your body’s stress hormones will be lowered, and you’ll be ready to face your next challenge—or take a nap. Either way, you’ll feel great.

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