Take a quick 5-10 minute break to relax. Of course you can use the old faithful of taking in a few slow deep breaths to calm the mind and body.
Here are five additional ways to sneak in some quick relaxation to maintain your joy whether at home or at work.
1. Stare out the window. Yes, you read that correctly. Whether you are at the office, at home or sitting in traffic, take a few minutes to stop and stare out the window. Take the time to observe the beauty of God’s creation. Look at the different colors in the sky. The texture of the trees and the size of their trunks, the shape of the leaves they bear or the height and breadth of the tree. Observe how the flowers move and bend with a breeze or how the fall leaves tumble and fly in the wind.
2. Savor a hot beverage. You may wonder how that is relaxing. We love our coffee, lattes, tea, chai but sometimes we drink it down too fast or we set it aside and it becomes too cold so we toss it. Purchase or prepare your favorite hot beverage, then sit and just be still for a few minutes as you sip it. Let the warmth roll around in your mouth and really take the time to taste and savor it.
3. Massage your hands. All that typing and texting takes a toll and can leave our hands and forearms tense and tight. Take a few minutes to give yourself a quick hand massage. I like to apply lotion and, using the thumb of my opposite hand, begin by working in a circular motion from the fleshy area below the thumb through the palm of my hand and up through each finger tip. Repeat on the other hand. After you’ve massaged both hands, shake it out. Then I clasp my hands and twist them first to the left and then to the right, for about 5-10 seconds each, to help release any tension in my wrists and forearms.
4. Smile. Everyone knows the neck and shoulders are tension hot spots but I think many people would be quite surprised by how much tension we hold in our jaw, temples and face. Smile big and pretty then hold it for 20-30 seconds. Did you feel the tension release?
5. Seek the sun. Sit outside for 5-10 minutes. The warmth of the sun offers a wonderfully easy way to cheer our spirits and lift our mood while promoting vitamin D production. Plus those rays absorbed during the day will also help you sleep better at night because they help regulate our circadian rhythm.
What quick and easy things do you do to relax?
Sometimes we just need to take a little time to treat and make ourselves happy. Below are five simple things you can do in the privacy of your home to get your happy on and just be good to yourself.
1. Give yourself a scalp massage. Set a timer for five minutes, begin the massage and feel the tension start to melt away. Massage your scalp starting at your forehead and working back to the base of your skull or vice versa. Then fan out to the temple area and behind your ears to the back of your head. Scalp massage stimulates the natural oils and circulation to your scalp, feels marvelous and aids in hair growth and sheen. If you like, apply a little jojoba or almond oil to your fingertips before you begin. A little essential oil added to your jojoba or almond oil offers a nice aromatherapy pick-me up.
2. Go old school. Create a playlist or pull out your favorite tunes that remind you of good times and great memories. It could be music from your high school days, memories of hanging with the bestie, music from your family reunion. Whatever it is that makes you happy and think of positive memories or events. Select the music, turn up the volume and shake your groove thing!
3. Grab a bouquet. Whether you buy it from the store or pick it from your garden, a bouquet of flowers (or a single flower) nurtures the soul and brings a bit of nature inside. Use a pretty vase and sit the bouquet on your kitchen counter, your bathtub, your bedroom nightstand or your desk at work. Place it where you will see and admire the beauty of God’s creation. Mix it up and buy flowers you don’t normally purchase. Savor the beauty and fragrance of the bouquet!
4. Slather on some body butter. Take a moment to pamper yourself outside of the daily quick and rushed application of lotion following the morning shower. Whether its a shea butter or a thick and luxurious scented body butter or lotion take your time and massage your body as you relish the healing power of touch.
5. Treat your feet. Years ago I fell in love with the Peppermint Cooling Foot Lotion by The Body Shop. I love to use it after a long soak in the tub. The peppermint is soothing and smells so good and the product is rich, luxurious, cool and refreshing to your feet. It is quickly absorbed so not slippery.
Whether you do all five, or only have time to do one, little moments like these help melt away stress at the end of the day. Take time to experience the joy and love yourself!
Anxiety is the unpleasant anticipation of future events. It can be as simple as a stress reaction to situational events such as the anticipation of taking a college entrance exam, running late to an important appointment after being stuck in traffic, knowing your checkbook balance won’t cover an unexpected expense or the nervous anxiety over meeting with a boss to discuss your performance review.
Anxiety can also be much more complex such as being clinically diagnosed with an anxiety disorder or a post-traumatic condition. Clinically, there are numerous types of anxiety including: generalized anxiety disorder, panic disorder, post-traumatic stress disorder, obsessive compulsive disorder, phobias and social anxiety disorder. Multiple treatment modalities are used in the treatment of anxiety including: relaxation therapy, lifestyle modification, dietary modification, behavioral and cognitive therapy, counseling and medication therapy.
In today’s society, the effects of chronic stress on the physical body are numerous and significant and frequently caused from being overworked to lack of sleep to poor diet to lack of exercise to nonstop electronic media in the form of texts, cell phone calls, email, social media, etc. The list, and the stressors of modern life, goes on and on. These stressors can often trigger feelings of anxiety or panic.
At some point in our lives we all wrestle with anxiety. When anxiety initiates from benign stress reactions then it is important to seek ways to add more balance in your life to destress and relax (e.g., a walk on your lunch break or after dinner, spending time with friends, streaming a comedy, yoga or Qigong, a game of tennis, meditation, etc.). If you believe the cause of your anxiety is more complicated than a simple stress reaction, if it seems paralyzing or a little irrational, or your anxious feelings continue to linger without any signs of improvement seek help with a licensed counselor or a medical or mental health professional.
I recently saw this article, with infographic, on huffingtonpost.com. The infographic is EXCEPTIONAL and self-explanatory of the physical toll anxiety takes on our bodies.
The full article on the physiological impact of anxiety appears below:
No one likes to experience bouts of stress or anxiety — and when it becomes a chronic occurrence, its impact can go from a little annoyance to a health hazard. Whether you’re experiencing an isolated, high-stress situation or you’re one of the 40 million Americans who suffer from anxiety disorder, your physical reaction to the emotion can affect you in more ways than you may have realized. Read on to discover how anxiety changes your body, whether it’s your immediate reaction to stress or a long-term battle. When the body first suffers from anxiety, you may experience…
Throat troubles. That croaky, squeaky voice that seems to have possessed your vocal chords is your immediate reaction to a stressful situation. When anxious feelings creep in, fluids are diverted to more essential locations in the body, causing spasms in the throat muscles. This results in tightness, making it dry and difficult to swallow.
Liver reactions. When the body undergoes stress and anxiety, the adrenal system produces an excessive amount of the stress hormone cortisol. That hormone production leads the liver to produce more glucose, the high-energy blood sugar that engages your “fight or flight” reactions. For most people, this extra blood sugar in the body can be simply reabsorbed with no real damage. However, for those at risk for diabetes, the extraneous blood sugar could potentially cause health issues.
Skin reactions. That cold, clammy sweat or your warm, flushed cheeks is the body’s outward sign of immediate stress — all due to a change in blood flow. When we experience anxiety, the body’s “fight or flight” system pushes more blood to your muscles — a useful reaction when there’s an immediate need for it. However, a long-term, overexposure to this reaction has the potential to make the skin age faster. Other skin reactions include perspiration and even increases in histamine, which can result in swelling. According to the University of Maryland Medical Center, severe stress and anxiety can also trigger eczema outbreaks.
An active spleen. Anxiety doesn’t just engage the obvious organs like our brains and our hearts, but it even affects internal functions like our spleens and blood cells. In order to distribute more oxygen to the body that may have been depleted during the stressful situation, the spleen discharges extra red and white blood cells. Your blood flow also increases by 300 to 400 percent during this process in order to prep the rest of the body for added demands.
Tense muscles. When you start to feel anxious, the body naturally tightens up, creating strain on large muscle groups. Chronic stress and anxiety can exacerbate this tension, which can result in headaches, stiff shoulders, neck pain and even migraines. People in a constant state of stress also are at a higher risk for chronic musculoskeletal disorders.
After a while, chronic anxiety can have an effect on…
Your heart. Anxiety and chronic stress sufferers are more at risk for cardiovascular problems due to a constant increased heart rate, elevated blood pressure and overexposure to cortisol. According to the American Psychological Association, long-term stress can also lead to hypertension, arrhythmias and an increased risk for heart attack or stroke.
Your lungs. Studies have shown that there is a relationship between those who suffer from anxiety disorders and asthma. People who suffer from asthma are also more likely to experience panic attacks. According to research conducted by the University of Sao Paulo, there could also be a link between anxiety, asthma and its effects on balance.
Your brain. The most prominent reaction to anxiety is the psychological response to the condition. Chronic stress and anxiety can affect areas of the brain that influence long-term memory, short-term memory and chemical production, which can result in an imbalance. Additionally, chronic stress can constantly activate the nervous system which can in turn influence other systems in the body, triggering physical reactions, wear-and-tear on the body, fatigue and more. People who suffer from anxiety also often have trouble falling asleep due to ruminating over worrisome thoughts. Approximately 54 percent of people say stress and anxiety influences their ability to drift off and more than 50 percent of men and more than 40 percent of women have trouble focusing the next day as a result, according to the Anxiety and Depression Association of America.
Your immune system. Exposure to stress can take a negative toll on the immune system, causing the function to become suppressed due to the body’s “fight or flight” reaction. Studies have also found that when you’re stressed, you’re also more likely to catch a cold and more susceptible to infections and inflammation.
Your stomach. When your body experiences stress, it doesn’t properly regulate food digestion. Chronic and extreme stress can also have long-term effects on your intestines and what nutrients they absorb, causing reflux, bloating, diarrhea and sometimes even loss of bowel control. Long-term stress and anxiety can also alter the body’s metabolism, which could lead to weight gain and possibly obesity. One study found that the constant release of cortisol in the bloodstream can reduce insulin sensitivity, and other recent research also discovered an association between adults who suffer from anxiety and physician-diagnosed ulcers.
When I am anxious my stomach is in knots. I find meditating on the following scripture helps calm my anxious mind:
Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus. ~ Philippians 4:6-7
How do you manage the anxieties in your life? In what ways do you destress and seek balance? If warranted, have you considered seeking medical help to manage your anxiety?