5 Minute Stress Relief
Stress - the heavy word that always tends to weigh us down! But it's a part of life that we need to understand, however too much long term stress can create health risks and cause strains on your mental health as well.
“Prolonged stress weakens the immune system, affects tumor development and makes it harder for your body to remain healthy,” says Lorenzo Cohen, Ph.D., professor and director of integrative medicine at MD Anderson.
To all our Dog Moms who might need a little extra care this month, try out these 4 quick tips in the morning, to help you reduce your stress levels. Within a few short minutes you should feel rejuvenated and much more energized to start your day.
1. Quick relaxation
Take a few minutes out of your day to meditate, you don't need a lot to help you reduce your stress!
- Sit with a straight, relaxed back.
- Focus your attention on your breathing and clear all your thoughts from your head.
- Do a few, slow, deep breathes (breathing with your lower belly instead of your chest).
- Inhale for five, exhale for five.
- Bring your focus onto each of your muscles as you continue to breath.
- Move your tension downward throughout your body, starting at your head, down to your neck, then your shoulders, and ending all the way at your feet.
- Imagine all your tension/stress is now on the floor at your feet.
- Feel your muscles loosen and relax
- Concentrate on the center of your chest, imagining nothing but peace and calming at your core.
- Spend a few moments in this state of tranquility, focusing on your breathing and slowing it down.
2. Visual imagery
- Also known as guided imagery, this exercise is used widely for relaxation and stress management.
- Find a comfortable place to sit or lay down.
- Take a moment to close your eyes
- Visualize a place, that makes you feel at peace or calms you down. Perhaps the beach, or the mountains. Somewhere quiet.
- Take the time to notice the surroundings and capture every detail.
- Use all your senses to give yourself the ability to make this place feel real to you and be connected to that moment.
- Think about what your seeing, feeling, hearing and smelling.
- Say these words out loud and repeat them, "I’m relaxed. I’m safe here."
- Spend a few minutes enjoying the feeling of deep relaxation.
- Open your eyes when you have reached that moment.
3. Deep breathing
Concentrating on your breathing and nothing else, can increase the flow of oxygen to your body and make you feel more relaxed and calm.
- Sit with a straight, relaxed back. Keep your posture in check.
- Place your feet on the floor, if you are sitting in a chair.
- Cross your legs if you are sitting on the floor.
- Breathe normally but slowly.
- Be aware and pay close attention to your breath as you inhale and exhale.
- Do a few, slow, deep breathes (breathing with your lower belly instead of your chest).
- Inhale for five and exhale for five.
- Try your best not to control your thoughts but only focus on the breathing.
- If your mind wanders that is ok, just gently bring it back to your breathing.
- Spend a few minutes concentrating on every breath, until you feel relaxed and rejuvenated.
4. Stretching
Relieve stress by doing simple stretch exercises. They get your blood flowing and improve circulation, while increasing flexibility and relieving muscle tension/stress.
- Sit on a straight-backed chair and keep your posture upright.
- Hold a belt (or rolled up towel) in your right hand.
- Inhale and extend your right arm upwards, letting the belt dangle behind you.
- Exhale and bend your right arm at the elbow.
- Push your left shoulder back as you reach around to grasp the end of the belt with your left hand.
- Move your hands closer together while holding the strap and keeping your spine straight.
- Don’t bend your head and neck forward.
- Take five breaths.
- Switch arms and repeat on the other side.
