5-Minute Stress Relief Programs that Work

                 

Image from IClipart

Life can keep you busy – so busy that you can often feel like you don't have enough time to breathe. With so many things clamouring for your attention, from spilled coffee to a lunch meeting, to grocery shopping and dinner prep, it's no wonder you feel more and more stressed.


Thankfully, there are things you can do to feel less pressured, and to move further from being on the brink of a breakdown. These things are like mini stress relief programs, which you can do in as little as 5 minutes. Here's a small sampling.

• Munch something. Studies have shown that stressed adults crave salty and crunchy snacks, so crunch away on some pretzel sticks, some celery, or a handful of trail mix. You can also bite into a square of dark chocolate. Just a little over an ounce of it can help regulate cortisol levels.

• Pour the tea. Not only is it good for digestion, but it has L-Theanine, a chemical that helps keep anger in check. It won't take long for the water to boil and the leaves to brew, so pour yourself a cup and take a sip. 

• Head for nature. Get out of the house or the office if it's a sunny day. People who suffer from depression had a bit more pep when exposed to bright light, like that from the sun. So there's no reason it won't also give you a much-needed lift.

Can't leave your desk? Just stare out the window at trees, shrubs, or a lawn – anything green.

• Put on some tunes. Put together a list of your favourite songs, and listen to them when you're feeling the pressure. Hearing melodies and lyrics that you love can help you feel better and bring you out of a bad mood. Dancing to your favourite beats can have the same effect. 

• Meditate. Try the Vipariti Kirani pose from yoga – with legs almost vertically against the wall and your torso on the floor. This gives you a good stretch, and your deep breathing is a form of meditation. 

Or sign up for a mindfulness based stress reduction program so you have a better idea how to perform mindful breathing. This kind of breathing means you're paying attention to something else rather than what's stressing you out.

5 Everyday Anger Management Tips

Different people have different personalities, so no one would react exactly the same way when placed in similar, common situations. Some may react indifferently to, say, being cut off on the road, others will swear vehemently. A third group may let it go, but will stew about it for a few kilometres – or cut the driver off at the next opportunity.

In a world where possibly stress-inducing situations are just around the corner, though, anger management Philippines is important to avoid being more stressed than you already are. So, how do you keep your temper in check and stay in control?

1. Breathe. Deep breathing can help calm your nerves even in a situation where you're likely to blow your top. After a minute or so, you should be calm enough to talk without raising your voice. You'll also be able to think more clearly, and will thus be able to express yourself assertively, without sounding confrontational.

2. Call a time-out. Nope, it isn't just for kids. If you know there are certain times of day that can become stressful or irritating for you, give yourself a few minutes before facing them. The same goes for times you feel you're about to get into a shouting match with someone. Take a step back or go into a quiet room and gather your thoughts.

3. Seek solutions. Dwelling on what made you angry won't do a thing to calm you down; instead, you'll get more steamed up. Avoid this by finding ways to solve the problem, like closing the door to your kid's room if the mess makes you fume.

4. Break a sweat. Physical exertion will help you burn off some of that stress, so you're less likely to become angry. It's also a good way to let off the steam without biting someone's head off.

5. Let it go. Not the song that played incessantly for several months after Disney's “Frozen” came out. Holding a grudge is like dwelling on the problem – it's bad for you. Once you say you forgive someone for slighting you, mean it. Don't bring it up again. Don't think about it now and then, either.

These are the little things you can do to manage your temper – and your stress – without having to enroll in a stress management program, unless you want to learn more tips, besides these ones.