Reducing stress doesn’t have to be complicated. Just 60 seconds—one minute—out of your day can be enough to help you get a grip on stress.
Escape … in Your Mind
Sit in a quiet place for a moment and imagine yourself lying on a beach. Feel the sunlight on your body, hear the sounds of the ocean waves, smell the surf. “Research has found that the same parts of the brain are activated when people are imagining something as when they’re actually experiencing it,” says Brent Bauer, M.D., director of the Complementary and Integrative Medicine Program at the Mayo Clinic, and medical editor of the Mayo Clinic Book of Alternative Medicine. “When someone imagines a serene image, the optic cortex is activated in the same way as when the person is actually seeing the beautiful vista.”
Take a Slow, Deep Breath
Stress typically causes quick, shallow breathing, which contributes to a rapid heart rate and sweating, which causes more stress. “Get control of your breathing, and the spiraling effects of stress will automatically become less intense,” Bauer says. Try this technique when you’re in the throes of a trauma, or anytime, to feel more relaxed overall:
Inhale as slowly and deeply as you can to the count of six.
Keep your mouth closed, shoulders relaxed.
As you breathe in, push your stomach out.
Hold and slowly count to four.
Exhale through your mouth as you slowly count to six.
Repeat three to five times.
Listen to Beethoven or Bach
One study found that people who listened to classical music after a stressful task had significantly lower blood pressure than those who heard no music.
Make a “Thank-You” List
Write down five things that you’re grateful for at that moment. “It could be the window in your office, air-conditioning on a hot day, or your pet,” says Larina Kase, a Philadelphia psychologist. When under stress, everything can seem overwhelming, and it’s easy to forget about things you appreciate. “Writing down a grateful list helps people realize there can be stressful things and wonderful things at the same time,” she says.
Eat an Orange
In one study, subjects who got 1,000 milligrams of vitamin C two weeks before performing a task that combined public speaking with math problems had lower levels of the stress hormone cortisol and lower blood pressure than those who didn’t get the vitamin.
Look Forward to Fun
Take a one-minute time-out and think about something fun you’re looking forward to later that day. “It can be anything from planning to watch the Dancing with the Stars finale to going to your granddaughter’s dance recital,” Kase says. “Thinking about something enjoyable you’ll do later helps keep things in perspective. You may be stressed now, but you’ll know it will soon pass, and you’ll be doing something relaxing.”
Pet your Pet
Researchers looked at a group of stockbrokers who were being treated with an ACE inhibitor. Half of the subjects had a dog or cat, while half didn’t have a pet. Although their blood pressure stayed consistent in day-to-day situations, during times of stress, the pet owners had lower blood pressure and heart rates than those without pets.
Perform a Random Act of Kindness
“Pick a bouquet of flowers from your garden and give it to a neighbor, or let someone pull ahead of you on the expressway,” Kase says. “Kindness is a natural stress buster.”
Chew Gum
Studies show that chewing the stuff can actually change brain waves, improving alertness and concentration and reducing stress.
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